Circuit Training

[Claudette]

Hey Y'all,

Anyone ever experiemented with circuit training? I'm sick and tired of the usual compound sets and super-setting, and I am desparate to try something new to 1) see results and 2) keep my return to weight training interesting. Any suggestions/ideas?

Thanks!

Claudette

 

[Sam40]

Circuit training typically involves high rep, lower weight movements. Being a full body program, you proceed through the sets virtually non stop, it's kind of like one big super-set.
I used to do some, I did two circuits back to back, with 1 minute break between the two. it makes a good change up, but is more endurance training than muscle building. Also is really good, to cut off a few pounds.

 

[P-funk]

I like to cycle in circut training once in awhile for variety. It doesn't ahve to be light weight high reps. Usually I do it with light weight hi reps just as an unloaded week (active rest) to mix it up before I start into another program or cycle into a heavier program with greater intensities.

 

[Sam40]

I use lighter weight, and make it an arobic break. Then go back to a regular routine. I usually only go one week (3 alternate days), on circuit cycles.

 

[P-funk]

I use lighter weight, and make it an arobic break. Then go back to a regular routine. I usually only go one week (3 alternate days), on circuit cycles.

me too. excellent for conditioning. I was just saying that it doesn't have to be light weights though.

If you despise cardio on treadmills and such (as I do). Try doing a circut training day with light weight and higher reps for a change. Keep your rest interval between circuts low so that you can get your heart rate up and keep it up.

 

[Claudette]

Thanks for the info guys. What exercises do you usually do? This week I can workout on M, T, W, F, and Sa. I could really stand to bring up my endurance level so it sounds like this is something I might like to try, but for over 13 years I've been used to working out the same way (ie., 1-2 body parts per day) so more specific guidance would be greatly appreciated. Thank you!

 

[Mudge]

Circuit training is a great way to get started. I dont think I'd hear of many very strong, or big circuit training people - but for general fitness I see nothing wrong with it at all.

It says nothing about reps, its mostly about hopping from one movement to another with virtually no rest periods. Somewhat similar to HST which I enjoyed for a change of pace.

 

[Sam40]

I just usually workout something that includes 1 or 2 exercises for my legs, back, chest, shoulders, and arms. Then do a couple of fast circuits of them.

But I found something rather interesting. It's a circuit workout based on drop sets. Doing one at - or near your normal weight, then dropping 20% on each succeeding set. Sounds like it might kick your butt. It's a little more on the side of a building workout, than just arobic.

Leg extensions.
The focus of this exercise is the front of your thigh or quadriceps muscle
(Do 6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Lat pulldown.
This is a back exercise with some focus on your shoulders and biceps.
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Shoulder press.
A good overall shoulder exercise that also works triceps and upper back
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Leg curls.
Strengthens your hamstrings
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Seated row.
Works your back as well as shoulders and biceps.
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Lateral raises.
Focus is on the top and outside of your deltoid (shoulder) muscle
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Triceps dip.
Works triceps muscle with some focus on shoulders and chest.
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Arm curl.
Isolates and trains the biceps
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Rope triceps pushdowns.
Isolates and trains the triceps
(6-8 repetitions, followed by two drop sets of 6-8 repetitions.)

(30-second rest)

Seated calf raises.
Isolates and trains calf muscles.
(8-10 repetitions, followed by two drop sets of 6-8 repetitions.)

Do two circuits, starting the second circuit at a 20% drop of the starting weight of the first.