Complexes and Strength Workouts

This topic has 7 replies, 2 voices, and was last updated 8 years, 4 months ago by CoachDos.

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December 10, 2016 at 4:28 am #7351

Bilal Yusuf
Participant

Coach Dos would like to know if fat loss is the goal and I do 3 full body strength workouts a week, is it ok on the in between
days to do a metabolic complex workout?

Thanks

December 12, 2016 at 8:54 am #7355

CoachDos
Keymaster

Hi Bilal!

Absoultely! mixing in the complexes will be HUGE in your fat loss goals!

December 14, 2016 at 9:36 am #7377

Bilal Yusuf
Participant

Coach would it be too taxing on the joints. WHat I mean is if I dead heavy squats on day 1 and fallowed up with light squats on day 2 or heavy shoulder press on day 1 and push press on day 2.

My concern is if it could lead to overuse of muscles leading to injury?

December 14, 2016 at 9:39 am #7378

CoachDos
Keymaster

When the loading and volume is so different, I almost treat them like different exercises- in other words, a set of heavy rows is the same movement as TRX rows standing tall…. but one is for say 5 reps with heavy load and one is say 20 reps in a 30 sec set.

When doing high volume complexes, the loading is relatively light as we are seeking the compounding/ conditioning effect more than the muscular development. Does that make sense?

December 14, 2016 at 9:48 am #7379

Bilal Yusuf
Participant

Thanks Coach ! Makes perfect sense.

Just wanted to check your views since Mike Boyle was not a fan of doing complexes in the in between days to strength.

Howsoever the complexes I was thinking of was something like Cos groves Evil 8 etc, where the rep ranges is around 8 reps. So would you advice when doing the complexes on non strength days to shoot for rep ranges more in the 15 to 20 rep range?

December 14, 2016 at 9:53 am #7380

CoachDos
Keymaster

No, 8-10 is great… the more exercises you use, the lighter the load and the more it becomes a conditioner.

Note- of strength is Your main objective , you will want to ease up a bit and focus on recovery sessions in between. If your goal is fitness, fat loss etc, then go for it!

December 14, 2016 at 9:58 am #7381

Bilal Yusuf
Participant

Thanks a lot Coach ! Just saw your chained complex video. Will give it a shot on my non strength days.

December 14, 2016 at 11:59 am #7382

CoachDos
Keymaster

pick higher loads and more volume
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