Complex is my shorthand for complex combined exercise routine. Complexes combine a number of exercises into a series of connected movements. The complex suggested here can be done in a maximum of 20 minutes. You start off with a much shorter period and increase the duration as your tolerance and strength develop. If the exercise is being performed correctly, with a suitable weight, then you should be breathing very hard and sweating profusely by the time you have completed the complex.

Complexes are designed to develop muscular strength and size, together with improved respiratory and cardiovascular capacity. Done consistently and properly, they will result in a muscular and cut physique. As always, results vary according to the other factors that affect your development, sufficient sleep, good nutrition and picking genetically ideal parents. (OK, we can’t control the last one, but everything else is up to us.) Incidentally, complexes do give brilliant abs. Yes, I know there is no specific abdominal exercise, but watch your abs develop anyway!)

OK, How do I actually put together a complex?

The complex described here is the simplest, most time effective routine I know.

The exercises used are:

1. Deadlift
2. Front squat
3. Clean
4. Jerk

The complex is done using a barbell with a weight you can just jerk into a stable shoulder press position when standing. You can use dumbells if you prefer but they do add significantly to the severity of the exercise.

The complex exercise
The complex combines the movements like so:

1. From the floor, first DEADLIFT the weight to mid-thigh
2. Then after the shortest possible pause, CLEAN the bar to the front squat position
3. Perform a FULL FRONT SQUAT returning to the standing position
4. Now JERK the bar overhead
5. Immediately lower the bar back to the front squat position and perform a second FULL FRONT SQUAT
6. Then lower the bar to mid-thigh and complete the DEADLIFT

Steps 1 to 6 are one rep. Full Front Squat means that your thighs should be parallel to the floor. One easy way to make sure you are reaching the required depth is to use a bench of a suitable height. The bench is used only to indicate adequate squat depth, you should not rest or pause on the bench.

Now repeat the whole thing over again until exhaustion. You can pause between reps but keep this as short as possible, 30 seconds to a minute maximum. Try to keep good form and maintain a smooth movement through the different parts of the complex, especially when you are tiring. Depending on your fitness level, complexes can be done every day or every other day. When you get really fit, you can add another squat when the weight is in the overhead position.

Fitting complexes into routines
Complexes are a very useful variation when you plateau on your regular routine, or you are not getting the physique/strength/muscle size results you want. You can choose to do nothing but complexes, however most people will use them to break up their normal routine for a few weeks. They are incredibly useful when time is short and where you would have to miss a more time-consuming training session.

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