Complexes are indeed very glycolitic based and therefore typically last 4-12 weeks (12 weeks is the absolute max). Once completed you should switch to something else for the next 4-12 weeks (in most cases rather towards the 12 weeks).
Complexes
Actually, Complexes can be part of one's training program; no need to perform them for 4 - 12 weeks and then dump them.
Complexes are cardio training. Research has demonstrated that come cardio training increases recovery.
Periodization Training
The same training principle applies with Complexes as with all other method, Periodization Training.
Over a few weeks, resistance is progressively increase. That means the Training Cycle start off easy, with the load/intensity increasing each week during the training cycle.
The final week of the cycle is pushed to the limit. After that week, the training load of the Complexes are dropped down to something easy and the process start all over.
Varying Exercises
As with other training, varying/changing the exercises in the following Complexes will elicit a greater training effect.
Training Age
One of the determinate factors how long a Training Cycle is performed is based on your Training Age; how long you have been training.
Research shows it take longer for novice lifters to adapt; they can make progress on the same program for a longer period of time before needing to change their program, appoximately 6 - 12 weeks.
Advance lifter adapt much faster. They need to change their program about every 3- 6 weeks.
Basically you can design complexes for strength, hypertrophy or endurance.
Metabolic/Endurance Training
Complexes fall into the Metabolic/Endurance/Aerobic Training category.
Some strength and hypertrophy are elicited. However, Complexes rate much lower in accomplishing either.
Due to the longer TUT most complexes will naturally fall into the hypertrophy/endurance range.
A Square Is A Rectangle But a Rectangle Isn't A Square
Hypertrophy Training falls into the area of Endurance Training.
However, Complexes don't really fall into the area of Hypertrophy Training.
Metabolic Stress
There are three mechanisms necessary for hyperetrophy. The primary one of the three is Metabolic Stress.
Metabolic Stress is...
The Pump
The Pump occurs when an exercise pumps blood (arterial blood flow from the heart) to the specific muscles targeted in an exercise. Moderate to high repetition are performed with moderate to light loads.
The muscle contraction restricts blood flow (ventricle blood flow back to the heart). The blood becomes trapped in the worked muscles.
Multiple sets with minimal rest periods between set are preformed with the exercise.
Short rest trap blood in the worked muscles, not allowing it to flow back to the heart, "Ballooning" the muscles up, The Pump.
The Pump produces produces an anabolic effect.
Time Under Tension
Time Under Tension does play a role via blood flow restriction in the worked muscles. However, the focus need to be on hammering the muscle involve via the exercise.
Since Complexes are composed of a multiple different exercises that work the whole body;
That means very little Metabolic Stress is placed on the specific muscles targeted for hypertrophy.
So, while Complexes (generally all exercises) promote hypertrophy, they are less effective.
Complexes are def not for beginners.
Beginner Complexes
Complexes is Circuit Training. There are beginner Circuit Training Complexes Classes at colleges and gyms that are taught
The key for beginners for Complexes or any exercise program is to start off easy, then progressively increase the intensity.
High Intensity Interval Training For Cardiac Rehab
This is one method that is being used for cardiac rehab based on research.
A hospital cardiac rehab department is one of my clients. It places cardiac patients on a High Intensity Interval Training Program, not too long after surgery.
However as the director of the department told me, the initial High Intensity Interval Training Program for these cardiac patients amount to walking to the end of the hallway, resting, then repeating a couple of time.
For a cardiac patient right out of surgery. Walking up and down the hallway and back a couple of times is quite demanding. Rehab starts quickly with this group and others, as well.
Knee Replacement patients start walking a few hours after surgery or the day after. Waling for them amount to walking a few feet, resting and repeating a couple of time. For them this amount to High Intensity Interval Training.
The Take Home Message
No matter your physical limitations (Beginner. Cardiac Rehab Patients, Knee Replacement patients) Complexes or High Intensity Interval Training Programs can be preformed, providing the program starts off easy.
Kenny Croxdale
