Ok lets get on same page

Quick review: 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. Than my wife wakes me up saying i think you must of been having a nightmare, you were screaming

A much better definition: "A complex is a series of lifts performed back to back where you finish the reps of one lift before moving on to the next lift. The bar only leaves your hands or touches the floor after all of the lifts are completed."

An example of a Complex

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.

It's brutal. 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." It requires focus, discipline, hard work, and quite possibly a touch of insanity.

This is best cardio available imo. Why you ask, because you are still lifting but you have taken it to another level aerobically. I have changed my 2 cardio days from the typical 20 min on bike 10 minute on treadmill etc to this & i have gone from 15% BF to 12% in 3 weeks. I gotta say difference between 15 & 12 is quite significant.