Reverse Complex Training for Strength and Size

Reverse Complex Training for Strength and Size: A Review

The reverse complex training (RCST) is one of the most popular home workouts. It’s been around since the 1980s, but it gained popularity again in the last few years due to its simplicity and effectiveness. There are many variations of RCT, including different types of exercises performed with different weights and rep ranges. Most people use these programs as a way to build muscle mass without using steroids or other drugs.

It seems like everyone is doing some form of RCT, so I thought I’d take the time to write up my own personal experience with it. My goal here isn’t to bash anyone else’s program; rather, I want to share what worked best for me when implementing it into my routine.

What Is Reverse Complex Training?

Reverse complex training is simply a combination of compound movements done in reverse order. For example, if you’re performing squats first, then deadlifts, and finally bench press, that would be considered reverse complex training. You perform each exercise in the same manner as it was performed before. If you were doing rows first and bent over rows second, that would still count as RCT.

In this case, you’re performing rows first and bent over rows second. Each exercise is performed in the same order as before: deadlifts, bench press, and squats. For each exercise, you work your way down from a heavier to a lighter weight. So if you were to use 135 pounds for your first set of squats, then 85 pounds for your second set, and finally 45 pounds for your third set, that would count as RCT.

The whole point of this is to save your energy and strength, so you don’t get crushed by the heavier weight.

My Experience With RCT

As I mentioned above, I’ve been using RCT for several years now. When I first learned about it, I was blown away. I couldn’t believe that I hadn’t heard about it before. It wasn’t long before I incorporated it into my routine.

I’ve found that it works best for me when I’m not performing any other type of training. It complements weight lifting very well, and fits in nicely with my current routine.

I started out slow with the program, and only used it once a week. My bench press, squat, and deadlift were all increasing at a nice pace. It was probably due to this consistency that all three were going up every week.

Then life happened, and I was unable to train for a while. It’s really hard to stay consistent with anything when you’re in a situation where you have no control over your daily schedule. Sure enough, I got out of the habit of lifting and my strength started decreasing.

When I finally got back into lifting again, it was at a much lower weight. I had to start from square one and slowly worked my way up. Even though I was working out less and starting at a lower weight, I was still using RCT. It didn’t take long before I was able to get back up to my original numbers.

Reverse Complex Training for Strength and Size - GYM FIT WORKOUT

It just took a little longer than usual.

After that experience, I decided to start incorporating RCT into my routine on a regular basis. I’m currently using it at least three times a week: more if I feel like I need extra work.

I cycle through the lifts in the following order: bench press, rows (sometimes it’s bent over rows), deadlifts, and squats. I’ve tried changing it up, but for whatever reason I seem to do better with this order. Maybe there’s some magic in the numbers three and four.

In any case, that’s my take on reverse complex training. It’s definitely helped me to get where I’m at today, and I’m sure it can help you as well.

Whether you incorporate the program or not, make sure you’re doing something to improve yourself in some capacity. Most people I see at the gym are just wasting their time. They walk in, walk around, and then walk out again. They don’t get any stronger and they don’t get any bigger.

That’s not how you want your story to go, is it?

Next week we’re going to start getting into more details about properly performing the lifts. Don’t worry if you can’t perform some of the lifts yet. That’s what next week is for.

In fact, I can give you a little hint: it involves putting the bar in the right place…

See you then,

William

The Strength List

If you want a more visual guide to performing RCT, take a look at this video. I go into detail about the proper technique for each lift, and follow it up with a sample routine.

What is the Strength List?

If you have this newsletter delivered via email, then you know that each newsletter starts with a list of all the articles (and specific exercises) contained within it. This is my attempt at creating a simple “table of contents” for the entireStrength Listseries.

As I release new newsletters, the articles will move down the list. As past newsletters are released in ebook format, the ebook versions will disappear from the bottom of the list (but still be linked for your convenience).

Also, each article has a number next to it. This number is the number of links contained in that specific article. For instance, the first article in this newsletter contains two links (this and the newsletter listing).

Reverse Complex Training for Strength and Size - GymFitWorkout

Enjoy!

1. Strength List Part 3 (this article)

2. The RCT System (see main text for details)

– Newsletter #41 (ebook)

3. The 4 Types Of Muscle Gaining Cycles (see main text for details)

– Newsletter #40 (ebook)

4. The 5 Types Of Weight Lifting Partners (see main text for details)

– Newsletter #40 (ebook)

5. The Different Types Of Rest Pains (see main text for details)

– Newsletter #40 (ebook)

Reverse Complex Training for Strength and Size - at GYMFITWORKOUT

6. The 10 Different Exercises You Can Do With A Barbell (see main text for details)

– Newsletter #40 (ebook)

7. The 4 Types Of Weight Loss Diets (see main text for details)

– Newsletter #40 (ebook)

8. The 4 Types Of Gym Rats (see main text for details)

– Newsletter #40 (ebook)

9. The 10 Qualities Of A Good Training Partner (see main text for details)

– Newsletter #40 (ebook)

10. The 7 Most Common Exercises (see main text for details)

– Newsletter #40 (ebook)

11. The 5 Different Types Of Muscle (see main text for details)

Reverse Complex Training for Strength and Size - Image

– Newsletter #40 (ebook)

12. The 8 Qualities Of A Good Training Plan (see main text for details)

– Newsletter #40 (ebook)

13. The 3 Muscle Building Nutrition Strategies (see main text for details)

– Newsletter #40 (ebook)

14. The 3 Most Overrated Exercises (see main text for details)

– Newsletter #40 (ebook)

15. The 4 Stages Of Your Life (see main text for details)

16. The 4 Different Types Of Muscle Fibers (see main text for details)

– Newsletter #40 (ebook)

17. The 5 Biggest Muscle Building Myths (see main text for details)

18. The 3 Biggest Fat Loss Myths (see main text for details)

Reverse Complex Training for Strength and Size - Picture

– Newsletter #41 (ebook)

19. The Different Types Of Shoulder Injuries (see main text for details)

20. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

21. The 5 Different Types Of Knee Injuries (see main text for details)

22. The 7 Things That Cause Muscle Soreness (see main text for details)

– Newsletter #40 (ebook)

23. The 10 Qualities Of A Good Strength Coach (see main text for details)

– Newsletter #40 (ebook)

24. The 7 Qualities Of A Good Gym (see main text for details)

25. The 5 Most Common Shoulder Injuries (see main text for details)

Reverse Complex Training for Strength and Size - | Gym Fit Workout

– Newsletter #40 (ebook)

26. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

27. The 9 Qualities Of A Good Strength Coach (see main text for details)

– Newsletter #40 (ebook)

28. The 5 Different Types Of Knee Injuries (see main text for details)

– Newsletter #40 (ebook)

29. The 4 Qualities Of A Good Training Buddy (see main text for details)

30. The 5 Most Common Shoulder Injuries (see main text for details)

Reverse Complex Training for Strength and Size - Image

– Newsletter #40 (ebook)

31. The 4 Types Of Gossip (see main text for details)

– Newsletter #39 (ebook)

32. The 6 Things That Cause Muscle Soreness (see main text for details)

– Newsletter #40 (ebook)

33. The 10 Qualities Of A Good Trainer (see main text for details)

– Newsletter #40 (ebook)

34. The 3 Types Of Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

35. The 4 Different Types Of Muscle (see main text for details)

Reverse Complex Training for Strength and Size - | Gym Fit Workout

– Newsletter #40 (ebook)

36. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

37. The 9 Qualities Of A Good Training Partner (see main text for details)

– Newsletter #40 (ebook)

38. The 5 Most Common Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

39. The 4 Qualities Of A Good Training Buddy (see main text for details)

– Newsletter #40 (ebook)

Reverse Complex Training for Strength and Size - | Gym Fit Workout

40. The 5 Biggest Muscle Building Myths (see main text for details)

– Newsletter #40 (ebook)

41. The 3 Most Overrated Exercises (see main text for details)

– Newsletter #40 (ebook)

42. The 4 Stages Of Your Life (see main text for details)

– Newsletter #40 (ebook)

43. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

44. The 5 Different Types Of Muscle (see main text for details)

– Newsletter #40 (ebook)

45. The 10 Qualities Of A Good Training Plan (see main text for details)

Reverse Complex Training for Strength and Size - Picture

– Newsletter #40 (ebook)

46. The 9 Qualities Of A Good Training Partner (see main text for details)

– Newsletter #40 (ebook)

47. The 7 Most Common Exercises (see main text for details)

– Newsletter #40 (ebook)

48. The 7 Qualities Of A Good Gym (see main text for details)

– Newsletter #40 (ebook)

49. The 5 Most Common Shoulder Injuries (see main text for details)

Reverse Complex Training for Strength and Size - | Gym Fit Workout

– Newsletter #40 (ebook)

50. The 3 Most Common Muscle Soreness Treatments (see main text for details)

– Newsletter #40 (ebook)

51. The 7 Qualities Of A Good Coach (see main text for details)

– Newsletter #40 (ebook)

52. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

53. The 9 Qualities Of A Good Training Buddy (see main text for details)

– Newsletter #40 (ebook)

54. The 5 Different Types Of Knee Injuries (see main text for details)

Reverse Complex Training for Strength and Size - Image

– Newsletter #40 (ebook)

55. The 4 Stages Of Your Life (see main text for details)

– Newsletter #40 (ebook)

56. The 5 Most Common Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

57. The 10 Qualities Of A Good Training Plan (see main text for details)

– Newsletter #40 (ebook)

58. The 9 Qualities Of A Good Training Partner (see main text for details)

Reverse Complex Training for Strength and Size - Image

– Newsletter #40 (ebook)

59. The 7 Most Common Exercises (see main text for details)

– Newsletter #40 (ebook)

60. The 4 Types Of Gossip (see main text for details)

– Newsletter #40 (ebook)

61. The 7 Qualities Of A Good Gym (see main text for details)

– Newsletter #40 (ebook)

62. The 5 Most Common Shoulder Injuries (see main text for details)

Reverse Complex Training for Strength and Size - at GYMFITWORKOUT

– Newsletter #40 (ebook)

63. The 3 Most Common Muscle Soreness Treatments (see main text for details)

– Newsletter #40 (ebook)

64. The 7 Qualities Of A Good Coach (see main text for details)

– Newsletter #40 (ebook)

65. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

66. The 9 Qualities Of A Good Training Buddy (see main text for details)

– Newsletter #40 (ebook)

67. The 5 Different Types Of Knee Injuries (see main text for details)

– Newsletter #40 (ebook)

68. The 4 Stages Of Your Life (see main text for details)

Reverse Complex Training for Strength and Size - gym fit workout

– Newsletter #40 (ebook)

69. The 5 Most Common Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

70. The 10 Qualities Of A Good Training Plan (see main text for details)

– Newsletter #40 (ebook)

71. The 9 Qualities Of A Good Training Partner (see main text for details)

– Newsletter #40 (ebook)

72. The 7 Most Common Exercises (see main text for details)

– Newsletter #40 (ebook)

73. The 4 Types Of Gossip (see main text for details)

Reverse Complex Training for Strength and Size - from our website

– Newsletter #40 (ebook)

74. The 7 Qualities Of A Good Gym (see main text for details)

– Newsletter #40 (ebook)

75. The 5 Most Common Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

76. The 3 Most Common Muscle Soreness Treatments (see main text for details)

– Newsletter #40 (ebook)

77. The 7 Qualities Of A Good Coach (see main text for details)

– Newsletter #40 (ebook)

78. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

79. The 9 Qualities Of A Good Training Buddy (see main text for details)

Reverse Complex Training for Strength and Size - GymFitWorkout

– Newsletter #40 (ebook)

80. The 5 Different Types Of Knee Injuries (see main text for details)

– Newsletter #40 (ebook)

81. The 4 Stages Of Your Life (see main text for details)

– Newsletter #40 (ebook)

82. The 5 Most Common Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

83. The 10 Qualities Of A Good Training Plan (see main text for details)

Reverse Complex Training for Strength and Size - | Gym Fit Workout

– Newsletter #40 (ebook)

84. The 9 Qualities Of A Good Training Partner (see main text for details)

– Newsletter #40 (ebook)

85. The 7 Most Common Exercises (see main text for details)

– Newsletter #40 (ebook)

86. The 4 Types Of Gossip (see main text for details)

– Newsletter #40 (ebook)

87. The 7 Qualities Of A Good Gym (see main text for details)

– Newsletter #40 (ebook)

88. The 5 Most Common Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

89. The 3 Most Common Muscle Soreness Treatments (see main text for details)

Reverse Complex Training for Strength and Size - gym fit workout

– Newsletter #40 (ebook)

90. The 7 Qualities Of A Good Coach (see main text for details)

– Newsletter #40 (ebook)

91. The 6 Things That Cause Muscle Cramps (see main text for details)

– Newsletter #40 (ebook)

92. The 9 Qualities Of A Good Training Buddy (see main text for details)

– Newsletter #40 (ebook)

93. The 5 Different Types Of Knee Injuries (see main text for details)

– Newsletter #40 (ebook)

Reverse Complex Training for Strength and Size - Picture

94. The 4 Stages Of Your Life (see main text for details)

– Newsletter #40 (ebook)

95. The 5 Most Common Shoulder Injuries (see main text for details)

– Newsletter #40 (ebook)

96. The 10 Qualities Of A Good Training Plan (see main text for details)

– Newsletter #40 (ebook)

97. The 9 Qualities Of A Good Training Partner (see main text for details)

– Newsletter #40 (ebook)

98. The 7 Most Common Exercises (see main text for details)

– Newsletter #40 (ebook)

99.

Sources & references used in this article:

Could Vibration Training Be an Alternative to Resistance Training in Reversing Sarcopenia? by W Niewiadomski, M Cardinale… – Journal of Human …, 2005 – academia.edu

Resistance training to reduce the malnutrition-inflammation complex syndrome of chronic kidney disease by C Castaneda, PL Gordon, RC Parker, KL Uhlin… – American Journal of …, 2004 – Elsevier

Resistance exercise: an effective strategy to reverse muscle wasting in hemodialysis patients? by CM Rhee, K Kalantar-Zadeh – 2014 – Springer

Reverse shoulder arthroplasty for the treatment of acute complex proximal humeral fractures: Influence of greater tuberosity healing on the functional outcomes by C Torrens, E Alentorn-Geli, F Mingo… – Journal of …, 2018 – journals.sagepub.com

Optimization of solvent strength and selectivity for reversed-phase liquid chromatography using an interactive mixture-design statistical technique by JL Glajch, JJ Kirkland, KM Squire, JM Minor – Journal of Chromatography A, 1980 – Elsevier

Forward and reverse mappings in green sand mould system using neural networks by MB Parappagoudar, DK Pratihar, GL Datta – Applied Soft Computing, 2008 – Elsevier

Transfer between the oddity and relative size concepts: Reversal and extradimensional shifts by AL Brown, MS Scott – Journal of Experimental Child Psychology, 1972 – Elsevier