June 14, 2008
Topic:
Complex Training
These days many people are familiar with circuit weight training. The great thing about this method of lifting weights is that you can get a tremendous cardiovascular benefit along with muscle and strength gains. I have found that the only problem with circuit training is that it can often be impossible to do in a busy gym during peak hours. What do we do? We enter complex training. The only difference between this and traditional circuit training is that in a complex you typically only use one piece of equipment
Kyle will demonstrate a standard complex at my gym.
Remember, this is just standard. You can create your own complex according to your needs.
What weight do you use? Remember, complex training was originally designed for a metabolic/fat-loss enhancer, not muscle gain. Pick a weight that allows you to do all the exercises, non stop for 8-10 reps.
Will this help you build muscle? More than anything, complexes will help you maintain your muscle. When it comes to gaining sheer muscle mass, extra calories and heavy weight are a must and when you’re using heavier weights, you would need more rest as well. Complexes are more of a leaning out/weight loss phase. Remember, although it would be ideal to lose weight and gain a lot of muscle at the same time, research has shown that it’s better to focus on one goal at a time.
Question from viewers: (Received via Phone calls)
Robert
I have a friend that tells me light weight and high reps are the best for muscle gain. Another friend tells me heavy weight is the best. They both look great. Who’s right?
Colin
If I workout in the heat, will I burn more calories?
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