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My lungs screamed, my muscles burned, and I was, quite literally, seeing black spots dance before my eyes like some lame Windows screensaver from I grabbed the bar for set number four, dug deep mentally, and pushed through another round.

About a minute later my "off-day" cardio was done. It had only taken around nine minutes total, yet I was wiped out. I actually looked forward to some foam rolling because it meant I got to lie down on the floor. I glanced over at the cardio area. I saw three beer-bellied men pounding away on the treadmills. I could practically hear their knees and ankles barking with the abuse. Two women were behind them on the ellipticals.

They were talking and laughing and had probably burned more body fat getting out of their minivans than they had while lollygagging on the hamster machines. Finally I looked over at the stairmill. That's a torture device of a cardio machine, no doubt, and the guy on it was sweating through his shirt.

He'd been up there a while, so he was clearly "good" at the stairmill Now, let's compare that to my recent "cardio" workouts, if you could technically even call them that. Depending on the load, in about ten minutes I could So what the hell was I doing? Something that's been around a long time and that's gone by a lot of names in the past. Today we simply call them complexes. A complex is where you pick up a barbell, perform several reps of an exercise with it, then move right into another exercise, then another, and another, and maybe one or two more.

Then you see black spots, get all ripped 'n shit, and bang swimsuit models. Okay, okay, Coach Dan John has a much better definition: The bar only leaves your hands or touches the floor after all of the lifts are completed.

Alwyn Cosgrove is even more concise: So maybe you perform front squats for 8 reps, then push presses for 8 reps, then bent-over rows for 8, and finally back squats for 8 — all without putting the damn bar down. Better still, it's brutally effective for fat loss and improving all the physical qualities I listed in my snazzy intro. But the best thing? You can't do it while talking on the fucking cell phone or otherwise "going through the motions.

Complex training sounds almost like one of those infomercials that run at 3AM: But wait, there's more! But when added to your favorite bodybuilding program they can really take you to the next level of physique development. Ready to add complexes to your program? Here are four good ones to get you started. And by "good" I mean you're going to cry for mama. I've also tossed in some words of wisdom from our coaches who've used complexes successfully with their clients and physique athletes.

Sounds good to us, but how much weight do you use? That said, don't go too light, either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that two circuits is enough, you're not going heavy enough. The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you'd use the weight you can handle on the overhead press, not the squat.

Otherwise you'd get crushed, and girls would laugh. But honestly, loading doesn't matter much. If you're de-conditioned or you fall into that dreaded category of "big 'n strong but outta shape," then you'll be tortured with a naked Olympic bar You'll figure out loading anyway during your first complex workout, so don't think about it so damn much and just go do it.

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one. Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each. Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.

I learned this one from Coach Nick Tumminello. I like it because it uses a single Olympic weight plate. Buy a rusty one at a garage sale, throw it into your back yard, and you can have a killer workout anytime you want. Think you can hang with big Quinn? Then perform the complex below five times through with only 90 seconds between each round.

No, it wasn't an armbar; it was a complex that make this well-conditioned athlete tap out. If you ever want to burn a little extra fat by boosting your excess post-exercise oxygen consumption EPOC , use complexes. Or if you want to enhance your anaerobic endurance, use complexes. They can also be used as general physical preparedness GPP boosters after your workouts or for additional training sessions each week. I'm a big advocate of complexes, and you should be too! Here's one of Chad's favorites.

I like this one because, unlike most complexes, it uses dumbbells instead of a barbell, adding some cool variety. The goal of this complex is speed. Start a timer and perform it once through, 6 reps for every movement.

The next time you perform it, try to beat that time. Once you master the empty Olympic bar, how much weight should you add? Ferruggia says, "Ninety-five fucking pounds will be absolute fucking hell for even the strongest and most-well conditioned fucking warriors!

Here's a good tip from Dan John: Print out the complexes in large type, then stick it to the wall in front of you or place it on the floor. That way you won't forget a movement in a longer complex series. Now, can you make up your own complexes? Just try to pick exercises that flow smoothly into one another.

But truthfully, just about any combo works. As Waterbury notes, you're only limited by your imagination. Try two of these complexes this week. Just add them to your "off" days or cardio-only days.

The hamsters on the treadmills will elevate their metabolisms just watching you do them! Tim Smith, Andrew Barker Location: Gold's Gym, Abilene, TX. Does watching smut boost your T levels?

It's sometimes tedious and boring Get your blood flowing, activate your muscles, and prime your CNS in three quick steps. Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time. Here's how to run slower, punch slower, and miss the ball more. Wait, you don't want that? Then avoid dumb training methods like this.

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Surprisingly, you can build strong triceps without machines or barbells. If your rear delts suck, then your entire upper body looks weak. Here's how to fix them. Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan. Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength.

Here's how to do it. Not to be confused with super sets, these smart compound sets will blow up your chest, shoulders, legs, and triceps. Research shows this training method builds muscle and strength much, much faster. Check out the science. Increase forearm and finger strength with rice, then hoist some heavier weights.

And it delivers, every time. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them. Training one body part per day is outdated, and full-body workouts don't always cut it.

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