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Using Complex Routines to Build Muscle



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Corey Jenkins / Getty

About 20 years ago, strength and conditioning trainers were looking for better ways to warm up their athletes while reducing the time to hold. They developed one A complex routine in which a single barbell or a series of dumbbells was used to perform several different exercises that were put together into a routine.

The word complex contains the direct dictionary meanings of the "connected" whole, which has many parts "and / or" difficult to perform, analyze or solve ". If you translate it loosely to the gym, it means "get ready for an intense workout."

Either way, you cut it when you do it When you charge the weight, you can reach a completely new level of combustion and build up a lot of muscle.

Become a complex

A complex routine consists of several juxtaposed exercises, both of which form segments of a larger lift or allow completely autonomous exercises to work the entire body in a single period. In either case, set a weight ̵

1; either on the barbell or with dumbbells – and then set your repeating scheme.

An example of the first complex scenario is the movement towards "cleaning and jerking". Starting with the deadlift you would then move to upright rows, pressing or jerking, and finally to full repetitions of brushing and jerking. In other words, the clean and jerk lift is broken off and each segment of the lift is trained before the entire lift is executed.

In the second scenario, you can choose a more isolated approach, such as deadlift, squat, and overbend rows, press shoulder, stretch triceps, lure biceps, and then finish with push-ups to complete the package.

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So, what makes it so difficult? The exercises are done without a break. That is, when you finish the last repetition of an exercise, you are already starting the next exercise in your list. In general, a complex consists of 4 to 6 exercises (but you can also use more) for 8 to 20 reps each. In a complex there is no break between the transitions, so the average complex holds two unbearable minutes. Each complex routine will then be completed 2-4 times.

The keys are to maintain form and technique and, of course, to complete the routine. This type of training requires serious discipline, and while you can see some benefits to your overall muscle mass, it's your stamina, athleticism, and general strength that push their limits in this type of workout.

Try one of the following methods. Follow the complex routines for today's training by completing the selected complex 4-6 times and performing 8-20 repetitions of each exercise. If Strength is your main objective, aim for the higher weight side and lower reps. If stamina and calorie expenditure are your goal during exercise, you train with lower weight and higher repetitions.

Training Note: Remember to select a weight for the entire complex. Therefore, choose a weight that allows you to perform at least the minimum number of reps you want for each move.

Complexes with 5 exercises

Sets: 3-5
Repeats: 8-20
Weight: Select a weight for each exercise in the complex which you can handle in your selected repeat range.
Break: Between the exercises: none; Between the complexes: 2-3 minutes

Complex 1

  • Deadlift in Romania
  • Upright series
  • Clinging clean
  • Thruster
  • Split jerk

Complex 2

  • Squats [19659021] Plyometric squat
  • Split-lunge jump
  • Split-jerk
  • Clean for pressing

Complex 3

  • Upright series
  • Hang Snatch
  • Shoulder press
  • Overhead squat
  • hanging snatch

complex 4

  • hanging snatch
  • upright row
  • curved row
  • thruster
  • hanging snatch

complex 5

  • Romanian deadlift
  • upright row [Hangclean
  • Thruster
  • Split Jerk

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Complex with 6 exercises

Sets: 3-5
Repeats: 8-20
Weight: Select a weight that you can handle in your chosen rep range for each exercise in the complex.
Break: Between the exercises: none; Between the complexes: 2-3 minutes

  • Arnold Press
  • Deadlift with dead legs
  • Overbend series
  • Thruster
  • Squat
  • Deadlift with stiff legs

8-Exercise Complex [19659007] Phrases: 3-5
Repeats: 8-20
Weight: For each exercise in the complex, select a weight that you can handle in your selected repeat range.
Break: Between the exercises: none; Between the complexes: 2-3 minutes

  • Curl
  • Upright Row
  • Bent-Over Row
  • Hang Snatch
  • Shoulder Press
  • Thruster
  • Upright Row
  • Curl

9-Exercise Complex

Sets: 3-5
Repeats: 8-20
Weight: Select each one weight that you handle in your selected repeat range can exercise in the facility.
Break: Intermediate exercises: none; Between the complexes: 2-3 minutes

  • Arnold-Presse
  • Deadlift with dead legs
  • Overbend series
  • Squats
  • Upright series
  • Hang Snatch
  • Thruster
  • Bend over row [19659021] Hang snatch
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Topics:
Full body
Hypertrophy
Weight training
Fat burning
Toning

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