When it comes to working out, every man is looking for the advantage that will get his body in peak performance quickly.David Jack, owner of ActivPrayer in Phoenix, Arizona, and creator of Men’s Health 60-Day Transformation, has found your edge: upside-down complexes. “Requiring only a light pair of dumbbells and a few feet of floor space, this training technique works a ton of muscle mass, shakes up a stale routine, and saves time,” says Jack.
According to Men’s Health Upside-down complexes work like this: “You’ll perform a five-move standard complex, doing eight reps of one exercise before moving on to the next exercise in the complex. Unlike a standard complex, however, once you finish the five moves, you’re not done. Now you have to perform the entire complex again—only this time you’ll start with the fifth move, and work your way down to the first move.
This type of training deprives your working muscles of oxygen, causing what’s called metabolic stress. The result is an anabolic effect that leads to faster muscle growth, according to research published in the Journal of Strength and Conditioning. And since you’re not resting between exercises, your heart rate stays elevated and you burn a ton of calories, too. Watch the video below to learn how to perform an upside-down complex.”