A few days ago a had the opportunity to interview muscle gaining/fatloss expert Alwyn Cosgrove in It he gave so much powerful information about how to lose fat and gain muscle it will make your head spin.
One of the things he talked about in the interview was using complex’s for gaining muscle and losing fat, now your probably wondering what the heck are complex’s? Complexes are 3 or more exercises done back to back without
putting the bar down with minimal rest.
The benefits of complex’s are great they create a huge lactic acid tolerance which literally melts the fat off your body, and they stress your entire body for a prolonged period of time. We call this time under tension and that equals more muscle for you.
There are numerous combination’s of exercise’s that work well as a complex but always try to stick with the major fullbody exercises, like squats, presses, and rows. I recommend you use a barbell as it always works best for gaining the most muscle.
If your main goal is to gain muscle shoot for 3 to 5 reps per exercise and use maximal weight. On the other hand if you want to lose fat use the same exercise just shoot for 8-10 reps per exercise and minimize your rest periods.
Here is a killer muscle gaining/fat burning complex…
-Powercleansx5
-Pushpressx5
-Front Squatsx5
Although it looks simple I can assure you 5 sets of this bad boy will leave you in a pool of sweat, I suggest you start light maybe 65 to 95 lbs and progress from there.
Aim to do these complex’s at least 3 to 4 times per week and progress by adding weight to the bar every week.