Dumbell Complexes

One definition of insanity is doing the same thing over and over again and expecting a different result. Does this describe your training program? Even if your working at a high intensity and "getting pump" or feel sore the next day, you may not be getting the most out of your gym time. Dumbell, barbell and kettlebell complexes are a good place to start. A complex is doing a series of exercises back to back without putting the weights down. Romanian strength and fitness guru Istvan Javorek was the first to discribe these intense circuits. You could choose almost any exercise depending on your goals and where you are in a training cycle. Here is an example of a few dumbell complexes we use at garage gym.

Perform six reps of each exercise back to back with no rest. Start with 2 x 10# or 2 x 15# dumbells and do as many rounds as possible in two minutes. If your using the correct weight and working at the proper intensity (speed) you should be able to do about two or two and a half rounds in the two minutes. Rest one minute between sets then start where you left off in the complex. Do six sets. 18 minutes total! This would be an example of a strength endurance workout.

-Curl

-Press

-High pull from floor

-Front squat push press

-Bent row

-Upright row

-Front squat push press (again)

In the next example you would do following complex once, six reps each exercise with a two minute rest between rounds. You should start with lighter dumbells and increase the weight each round.

-Dead lift

-Bent row

-High pull from floor

-Push ups w/ dumbbells in hands

-One arm rows in push-up position x 6 each arm

-Mountain climbers x 30 (15ea leg)

The possibilities are endless. One advantage of complexes is they are easily performed at commercial gyms because you don't have to wait for equipment to open up. You can increase the intensity by not putting the weight down during the "rest" periods or by wearing a weighted vest. This is just a starting point. Youtube is a good resource but beware of conflicting information demonstrated by mutant freaks with poor form. Another excellent resource is Robert dos Remedios' book "Cardio Strength Training" Enjoy.

Hans Standteiner took this photo of Hunter Sibbald and I in Little Slide Canyon in 1996. We had just made the first ascent of "The Funky Fresh" III (5.10+) on OutGuard Spire, which is in the background directly above Hunter's head.