Squat Complex Benefits:
The main benefit of squat complex is it improves your strength and power. You will get better results if you are able to perform heavy weightlifting movements like deadlifts, bench press, overhead presses, squats etc. With Squat Complex you will not only improve your physical abilities but also mental ones too.
If you have been doing the same exercises over and over again then it would be very difficult for you to increase your strength or power in any way.
If you want to build muscle mass then you need to lift weights regularly. However, if you don’t have time to do so then there is no point in lifting weights regularly.
But what if you could train with just one exercise? What if you can choose which exercises to use?
That’s where the squat complex comes into play.
You can use the squat complex when performing any type of weightlifting movement such as deadlifts, bench press, overhead presses, squats etc. There are various ways to incorporate the squat complex into your training routine. Some of them include:
1) Use the squat complex when performing heavy weightlifting movements like deadlifts, bench press, overhead presses, squats etc.
2) Use the squat complex when performing light weightlifting movements like curls, rows and leg raises.
3) Do not use the squat complex at all.
You can continue using other exercises instead of using the squat complex.
The squat complex is just one of the many different types of weight training routines that you can try. You are not limited to just one type of routine. There are many other routines that you can try out.
1) Greyskull: This routine was created by a man named Jonnie “The Old Man” Suggs.
It is an advanced routine that was created for professional weightlifters. As the name implies Greyskull is all about going back to the basics of weightlifting. The exercises in this routine are:
frequent deadlifts, bench presses, power cleans and barbell rows.
2) Dogg Crap: This is a very simple routine.
It was created by a professional bodybuilder named Branch Warren. The exercises in this routine are:
deadlifts, bench presses, and barbell rows.
3) Reg Park: This routine was created by Reg Park.
It is a beginner routine and can be used as an introduction to weightlifting. The exercises in this routine are:
deadlifts, overhead presses and barbell rows.
4) Sheiko: This routine was created by a Russian sports scientist named Boris Sheiko.
It is a mixture of the old Soviet training techniques and more modern training techniques. The routines in this routine are as follows:
frequent bench presses, power cleans and deadlifts.
5) Westside Barbell: This is a very popular routine that was created by Louie Simmons.
It is mainly designed for the sports of powerlifting and Olympic weightlifting. The exercises in this routine are:
power cleans, deadlifts, bench presses and squats.
6) Smolov: This routine was created by a Russian coach named Sergey Smolov.
It is mainly designed to increase your squatting strength as much as possible within a 4 week period. The exercises in this routine are:
squats, good mornings and stretches.
Sources & references used in this article:
The acute effects of heavy loads on jump squat performance: An evaluation of the complex and contrast methods of power development by GM Duthie, WB Young, DA Aitken – The Journal of Strength & …, 2002 – Citeseer
Function and Functional Groupings of the Complex Mouth Apparatus of the Squat Lobsters Munida sarsi Huus and M. tenuimana GO Sars (Crustacea: Decapoda) by A Garm, JT Høeg – The Biological Bulletin, 2001 – journals.uchicago.edu
Kinetic analysis of complex training rest interval effect on vertical jump performance by RL Jensen, WP Ebben – Journal of Strength and Conditioning …, 2003 – academia.edu
Complex training and countermovement jump performance across multiple sets: Effect of back squat intensity by N Poulos, A Chaouachi, M Buchheit, D Slimani… – Kinesiology, 2018 – hrcak.srce.hr
Acute effects of heavy-load squats on consecutive squat jump performance by KR Weber, LE Brown, JW Coburn… – The Journal of Strength …, 2008 – journals.lww.com