T Nation

Stand Alone Complex Workout Length?


#1

I've read a few articles here on complexes and gave them a try today. After searching through the articles and the threads accompanying them I didn't find a general rule for the length of a complex workout. I'm guessing 30 to 45 minutes should suffice, but I was looking for some insight.

Thanks


#2

If I recall correctly, in Shugart's article about complexes, he said his entire workout was under 10 minutes. Someone please correct me if I'm wrong.


#3

Yep...15 minutes is about right.


#4

As part of my re-conditioning after my hernia surgery I've been doing complexes. I've been doing Cosgrove's Evil 8 (but for 5 sets of 6 reps) and Ferruggiaâ??s Timed Complex (5 sets of 6 reps) and am getting them done in about 12 minutes. Before I start with the complexes I do a thorough warm-up, mobility work and stretching that takes another 12 minutes. After the complexes I try to do some sort of light assistance work for higher reps.

I starting to like the complexes and am considering doing them on one off day a week and doing some intense sled pushin on another.


#5

I like to do complexes starting with 12 reps, then minus one rep every set till i hit 5 reps. Since i feel stronger when i start the complex, it gasses me out early so that when i hit the 5 rep set, i feel like my heart is going to explode.


#6

I like this idea and I think I'm going to steal it ... Thanks tcsimon :slightly_smiling:


#7

I have a few complexes I work, but my favorite is done with 95lbs and goes like this: 21-18-15-12-9 repetitions each of deadlift, Hang power clean, front squat, push jerk. Depending on your level of conditioning this will take between 20-30 minutes, though many who are lacking conditioning will take longer or not even be able to finish.


#8

I am such a geek. I saw the title of this thread and I was wondering who the hell would name a workout after a Japanese anime series?


#9

sadly, i thought the same for a few seconds then, doh...complexes. right.


#10

I read this yesterday, and gave it a try this morning; same reps and weight.

Ho-leee shit. That smoked my bags. I was sweatin' like a whore on nickel night. Thanks for the workout!


#11

30 minutes? Good luck.

If you're doing it right you'll be smoked after about 10 - 20. That is the beauty of this conditioning method -- short and sweet.

Anything more than that and you are venturing into aerobic mode and you loose lots of power.


#12

Tend to agree. If I get to 170+bpm during rounds there is no way I'm doing these for more than 12-15 mins.