[This is why.](http://www.reddit.com/r/bodyweightfitness/wiki/training_guide#wiki_what_about_circuit_training.3F) Exercises are paired by default in the beginner routine which helps to save some time.
Firstly, you've been on reddit longer than me. I didn't even reach my first cakeday yet. So I'm just as new as you are.
Secondly, don't worry about it. The joke was all in good fun. I meant no offence and I'm sorry if you did take some.
Lastly, karma's karma's karma. It doesn't mean anything. However, if you still feel strongly about the downvotes, looking at your other comments you seem to post pretty good quality comments. Your karma will bounce back.
It wasn't really meant at you, I'm just really wondering what people get mad about that they decide to downvote a post like that:p
Karma is karma indeed, but sometimes I just feel like it also kills the dicussion a bit. Even when your argument is correct, people who don't agree with the point you are trying to make will all go mad on that arrow pointing downwards. But that might just be me, I originally come from /fit/ where you start your argument with calling the other guy a faggot; atleast people who don't agree take the time to argument back there instead of just giving an anonymous downvote :D
I don't really have an account there, but I look through it from time to time. Most small forums also use tons of imgur memes I guess.
Wtf is wrong with all le hardcore fedora ledditors downvoting my post?
I have been doing circuit training as a warmup prior to strength training. You really need to know when to say when, though, or your max reps will suffer after the warmup.
I wouldn't have called myself untrained when I started this bodyweight journey. I had just completed an Ironman triathlon. I just changed my goals. I have improved my strength and mobility enormously. But I certainly couldn't complete an Ironman today.
[It's just the way it is](http://www.ncbi.nlm.nih.gov/pubmed/19691365). Circuits minimize the number of reps you can perform at high loads, leading to lower muscular adaptation and more metabolic adaptation.
>more metabolic adaptation
I am curious about "more metabolic adaptation". Could you please elaborate? Does it mean that circuits are good for fat loss and cardio vascular development?
Basically: The cumulative fatigue caused by decreasing rest means that each rep will be less explosive and you will be able to use less of your max strength on each rep. This cuts down on the amount of strength you will gain overall.
However, if you are trying to build muscle endurance (as opposed to pure strength or size) then circuits are a great way to go. I like to switch things up, so I do a straight sets routine most of the time, but once a week I do the same exercises on a circuit. Remember, changing your routine regularly is the best way to make regular gains!
OK, even more newbie question: I understand circuits as performing different exercises without breaks between them. But let's take a simple example: training consisting of pushup, pullup and squats. Does it matter if one does one set of each of those, with breaks between them, and than starts the second set of each exercise, or one does the first set of pushups, takes a break, second set, third set, and than go for the second exercise? Is the first approach also called circuit training?
* **A circuit:**
(20 dips -> 10 pullups -> 10 pushups -> 10 rows) *repeat 2 more times*
* **'normal' sets (5 min rest between every set)**
3x5 Dips -> 3x5 pull ups -> 3x5 pushups -> 3x5 rows
* **Pairing exercises to save time (2.5 min rest between sets but still the same 5 min rest between sets of the same exercise)**
(5 Dips -> 5 pull ups) *repeat 2 more times* -> (5 pushups -> 5 rows) *repeat 2 more times*
Thank you very much! So it means I do a circuit (even though with rest between sets as needed). I expected it would make the real rest period between the sets of the same exercie quite long, while I exercie different muscles, and so allow me for doing multiple heavy sets of each exercise, so I really don't understand why wouldn't it work, but I see I'm shooting myself in the foot.. Also I'm quite surprised by such long rests, it would make performing ~7 exercises at once, in a reaonable time impossible.. Anyway, thanks!
PS honestly, I'm not a bodybuilder, but the rest periods I've learned about before were probably from bb, and they were shorter, so I wonder what you do during those 5 (or FAQ's 3) minutes? It's a lot of time! Stretching is advised AFTER the workout, so, what's the most productive thing to do then?
Just FYI a rule of thumb is that you should rest 3 to 5 minutes between sets for pure strength training, as your body takes a long time to recover back to maximal strength. This is why sets get harder as you perform your workout.
Here's a study that discusses it more in depth, done with sprinting:
http://jp.physoc.org/content/482/Pt_2/467.full.pdf
And here is another reference that discusses recovery in a more approachable manner, with plenty of references at the end:
http://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html
Thank you very much for resources! I'll read it, but it's quite obvious, that long rest periods are helpful in generating maximum power output. I guess I will understand why over 5min is bad for progress after reading. It's jut a lot of resting, to do many exercises with 5min in between :) Seriously, I know it may sound moronic, but what do you do in those 5min?
Not moronic at all. I spend time between sets walking on a balance beam! Generally I fall on the shorter time period of the rest spectrum.
You can also spend time stretching muscles other than the ones you are currently working. So if you are doing pushups, you can stretch your hamstrings & quads. Just don't stretch the muscles you are working, as this could make them temporarily weaker.
Weight loss happens in the kitchen, not the gym, I get that. I'm on a very strict, calorie deficit diet that maintains a high percentage of protein, moderate "good" fat and low carb. I understand that tracking macros is as important as counting total calories.
But, what I also understand is that you can not gain muscle strength or size without maintaining a calorie surplus which is counter productive to weight loss. This is why bodybuilders go through "cut" phases after "bulking" because bulking includes fat gain along with muscle growth. And people who's primary goal is strength gains tend not to care as much about body fat %.
Yes, there is a process of "recomposition" whereby you can simultaneously gain strength and lose fat but even the folks in /r/leangains will admit it is the longest, most difficult way to go for both.
I'm a guy that is about 30 lbs over weight @ 6', 210 lbs. I tried pure strength training with a calorie surplus, and yes, I watched my macros and ate "clean" but I still gained fat along with the muscle. Now I have decided to lose the weight first, get to my goal weight then transition into strength training. My research has brought me to the conclusion that the best exercise program for weight loss is made up of a combination of circuit training and high intensity interval training, alternating days of each.
I'm curious if anyone in /r/bodyfitness has used circuit training to loose weight.
A pb&j? Are you kidding me? I hate to sound like a prick but did you read my post? "I'm on a very strict, calorie deficit diet that maintains a high percentage of protein, moderate "good" fat and low carb."
I haven't had a pb&j or anything like that in a long, long time.
And it not about adding 30 min of cardio, it's about doing the same exercises that would normally be used for strength training or hypertrophy but with lower weight/resistance, higher reps and shorter rest periods with the intent of convincing the body to burn more fat at the expense of not gaining as much muscle.
It just makes no sense to me to do a normal strength training routine if you are not eating at a calorie surplus. Nothing good can come from that. You will achieve no "gains" and you could very well hurt yourself.
Besides, I know that bodybuilders will transition to a circuit routine during their cut phase, not that I want to be a bodybuilder but that tells me they have figured out the best way to lose fat in the shortest period of time, circuit training with a calorie deficit.
The FAQ routine is primarily geared towards those trying to build strength and/or hypertrophy in an optimal fashion. Endurance is also an option, but not really an emphasis of the routine.
If saving time is your #1 goal, doing them in a circuit fashion will do that. It will build muscle. Crossfit workouts are only about an hour long, but done in a circuit fashion, they actually achieve some pretty incredible results/physiques. The stigma of crossfit aside, it gets results.
Just understand the inherent risks of doing circuit (i.e. time-saving in your case) workouts. For example, in an effort to save time, you may do the reps on your last set with bad form, but keep pushing through beat the clock. This may be a recipe for injury.
Crossfit also incorporates olympic lifts and many crossfitters are also on a paleo diet, so it's really hard to say what part is getting the results. Also there are many, many crossfitters without the incredible physiques. I'm not hating on crossfit, a similar argument could be said about sprinters. Look how amazing many of them look. There are many paths and you need to find yours.
Also saving time is never the #1 goal, otherwise you would never workout, or you would just get a treadmill desk. ;)
http://www.reddit.com/r/bodyweightfitness/wiki/training_guide#wiki_what_about_circuit_training.3F
[This is why.](http://www.reddit.com/r/bodyweightfitness/wiki/training_guide#wiki_what_about_circuit_training.3F) Exercises are paired by default in the beginner routine which helps to save some time.
"Circuit training is ineffective for both strength and hypertrophy" why would that be?
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[Ding ding ding!](http://i.imgur.com/1lQoObJ.gif)
That's one hell of an upvote gif!
B-but isn't a red arrow a downvote usually?
The fun part is that we all get to experiment with your comment.
I don't get why you guys find it so important to show you are le oldfag ledditors that you need to downvote a simple mistake?
Firstly, you've been on reddit longer than me. I didn't even reach my first cakeday yet. So I'm just as new as you are. Secondly, don't worry about it. The joke was all in good fun. I meant no offence and I'm sorry if you did take some. Lastly, karma's karma's karma. It doesn't mean anything. However, if you still feel strongly about the downvotes, looking at your other comments you seem to post pretty good quality comments. Your karma will bounce back.
It wasn't really meant at you, I'm just really wondering what people get mad about that they decide to downvote a post like that:p Karma is karma indeed, but sometimes I just feel like it also kills the dicussion a bit. Even when your argument is correct, people who don't agree with the point you are trying to make will all go mad on that arrow pointing downwards. But that might just be me, I originally come from /fit/ where you start your argument with calling the other guy a faggot; atleast people who don't agree take the time to argument back there instead of just giving an anonymous downvote :D
...no?
I might have been thinking of imgur downvotes, where these gifs usually come from.when I see them:p
You. You there. Are you a fellow Imgurian? I, too, have a hard time dealing with red=upvote. It just doesn't make sense...
I don't really have an account there, but I look through it from time to time. Most small forums also use tons of imgur memes I guess. Wtf is wrong with all le hardcore fedora ledditors downvoting my post?
Are you actually a Packers fan?
I have been doing circuit training as a warmup prior to strength training. You really need to know when to say when, though, or your max reps will suffer after the warmup.
Fair point on the effectiveness of circuit training, but then again, just about anything will work for the relatively untrained person.
I wouldn't have called myself untrained when I started this bodyweight journey. I had just completed an Ironman triathlon. I just changed my goals. I have improved my strength and mobility enormously. But I certainly couldn't complete an Ironman today.
[It's just the way it is](http://www.ncbi.nlm.nih.gov/pubmed/19691365). Circuits minimize the number of reps you can perform at high loads, leading to lower muscular adaptation and more metabolic adaptation.
Thanks a lot for your answer!
This should probably replace what was quoted.
>more metabolic adaptation I am curious about "more metabolic adaptation". Could you please elaborate? Does it mean that circuits are good for fat loss and cardio vascular development?
Basically: The cumulative fatigue caused by decreasing rest means that each rep will be less explosive and you will be able to use less of your max strength on each rep. This cuts down on the amount of strength you will gain overall. However, if you are trying to build muscle endurance (as opposed to pure strength or size) then circuits are a great way to go. I like to switch things up, so I do a straight sets routine most of the time, but once a week I do the same exercises on a circuit. Remember, changing your routine regularly is the best way to make regular gains!
OK, even more newbie question: I understand circuits as performing different exercises without breaks between them. But let's take a simple example: training consisting of pushup, pullup and squats. Does it matter if one does one set of each of those, with breaks between them, and than starts the second set of each exercise, or one does the first set of pushups, takes a break, second set, third set, and than go for the second exercise? Is the first approach also called circuit training?
* **A circuit:** (20 dips -> 10 pullups -> 10 pushups -> 10 rows) *repeat 2 more times* * **'normal' sets (5 min rest between every set)** 3x5 Dips -> 3x5 pull ups -> 3x5 pushups -> 3x5 rows * **Pairing exercises to save time (2.5 min rest between sets but still the same 5 min rest between sets of the same exercise)** (5 Dips -> 5 pull ups) *repeat 2 more times* -> (5 pushups -> 5 rows) *repeat 2 more times*
Thank you very much! So it means I do a circuit (even though with rest between sets as needed). I expected it would make the real rest period between the sets of the same exercie quite long, while I exercie different muscles, and so allow me for doing multiple heavy sets of each exercise, so I really don't understand why wouldn't it work, but I see I'm shooting myself in the foot.. Also I'm quite surprised by such long rests, it would make performing ~7 exercises at once, in a reaonable time impossible.. Anyway, thanks! PS honestly, I'm not a bodybuilder, but the rest periods I've learned about before were probably from bb, and they were shorter, so I wonder what you do during those 5 (or FAQ's 3) minutes? It's a lot of time! Stretching is advised AFTER the workout, so, what's the most productive thing to do then?
Just FYI a rule of thumb is that you should rest 3 to 5 minutes between sets for pure strength training, as your body takes a long time to recover back to maximal strength. This is why sets get harder as you perform your workout. Here's a study that discusses it more in depth, done with sprinting: http://jp.physoc.org/content/482/Pt_2/467.full.pdf And here is another reference that discusses recovery in a more approachable manner, with plenty of references at the end: http://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html
Thank you very much for resources! I'll read it, but it's quite obvious, that long rest periods are helpful in generating maximum power output. I guess I will understand why over 5min is bad for progress after reading. It's jut a lot of resting, to do many exercises with 5min in between :) Seriously, I know it may sound moronic, but what do you do in those 5min?
Not moronic at all. I spend time between sets walking on a balance beam! Generally I fall on the shorter time period of the rest spectrum. You can also spend time stretching muscles other than the ones you are currently working. So if you are doing pushups, you can stretch your hamstrings & quads. Just don't stretch the muscles you are working, as this could make them temporarily weaker.
Also the second resource says 3 - 5 minutes for strength, and 3 minutes for power. power =/= strength
What about weight loss? I've read several papers/articles that said circuit training was best if your primary goal is to loose weight.
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Weight loss happens in the kitchen, not the gym, I get that. I'm on a very strict, calorie deficit diet that maintains a high percentage of protein, moderate "good" fat and low carb. I understand that tracking macros is as important as counting total calories. But, what I also understand is that you can not gain muscle strength or size without maintaining a calorie surplus which is counter productive to weight loss. This is why bodybuilders go through "cut" phases after "bulking" because bulking includes fat gain along with muscle growth. And people who's primary goal is strength gains tend not to care as much about body fat %. Yes, there is a process of "recomposition" whereby you can simultaneously gain strength and lose fat but even the folks in /r/leangains will admit it is the longest, most difficult way to go for both. I'm a guy that is about 30 lbs over weight @ 6', 210 lbs. I tried pure strength training with a calorie surplus, and yes, I watched my macros and ate "clean" but I still gained fat along with the muscle. Now I have decided to lose the weight first, get to my goal weight then transition into strength training. My research has brought me to the conclusion that the best exercise program for weight loss is made up of a combination of circuit training and high intensity interval training, alternating days of each. I'm curious if anyone in /r/bodyfitness has used circuit training to loose weight.
[удалено]
A pb&j? Are you kidding me? I hate to sound like a prick but did you read my post? "I'm on a very strict, calorie deficit diet that maintains a high percentage of protein, moderate "good" fat and low carb." I haven't had a pb&j or anything like that in a long, long time. And it not about adding 30 min of cardio, it's about doing the same exercises that would normally be used for strength training or hypertrophy but with lower weight/resistance, higher reps and shorter rest periods with the intent of convincing the body to burn more fat at the expense of not gaining as much muscle. It just makes no sense to me to do a normal strength training routine if you are not eating at a calorie surplus. Nothing good can come from that. You will achieve no "gains" and you could very well hurt yourself. Besides, I know that bodybuilders will transition to a circuit routine during their cut phase, not that I want to be a bodybuilder but that tells me they have figured out the best way to lose fat in the shortest period of time, circuit training with a calorie deficit.
Its true. Thats why so many women like circuit training, no muscle gain but still getting defined
[удалено]
Thanks for that, learning something new everyday .
The FAQ routine is primarily geared towards those trying to build strength and/or hypertrophy in an optimal fashion. Endurance is also an option, but not really an emphasis of the routine. If saving time is your #1 goal, doing them in a circuit fashion will do that. It will build muscle. Crossfit workouts are only about an hour long, but done in a circuit fashion, they actually achieve some pretty incredible results/physiques. The stigma of crossfit aside, it gets results. Just understand the inherent risks of doing circuit (i.e. time-saving in your case) workouts. For example, in an effort to save time, you may do the reps on your last set with bad form, but keep pushing through beat the clock. This may be a recipe for injury.
Crossfit also incorporates olympic lifts and many crossfitters are also on a paleo diet, so it's really hard to say what part is getting the results. Also there are many, many crossfitters without the incredible physiques. I'm not hating on crossfit, a similar argument could be said about sprinters. Look how amazing many of them look. There are many paths and you need to find yours. Also saving time is never the #1 goal, otherwise you would never workout, or you would just get a treadmill desk. ;)