what is circuit training?

byebyefat0 · Post by **byebyefat0** » Fri Jun 08, 2007 5:38 pm

i read a article bout a thing called circuit training and how is requires little cardio and still get great results? what is it exactly and how well does it work to loss fat?

benjamteal · Post by **benjamteal** » Sat Jun 09, 2007 12:16 am

Circuit training is excellent for weight loss.

Basically, it is a list of exercises that you do, one right after the other with little or no rest between each exercise.

A circuit might look like this

15 reps of each of the following:

Squats
Flat Bench Press
Lat Pull Downs
Seated Shoulder Press
Tricep Pressdown
Standing Barbell Curls
Standing Calf Raises
Standard Crunch

1 set of each exercise completes the circuit. After you completed the list of exercises, rest for a few minutes and repeat the circuit.

Some others on the board may have a few suggestions on good circuit routines as well.

Let me know if you have any questions!

byebyefat0 · Post by **byebyefat0** » Sun Jun 10, 2007 1:17 am

benjamteal wrote:Circuit training is excellent for weight loss.

Basically, it is a list of exercises that you do, one right after the other with little or no rest between each exercise.

A circuit might look like this

15 reps of each of the following:

Squats
Flat Bench Press
Lat Pull Downs
Seated Shoulder Press
Tricep Pressdown
Standing Barbell Curls
Standing Calf Raises
Standard Crunch

1 set of each exercise completes the circuit. After you completed the list of exercises, rest for a few minutes and repeat the circuit.

Some others on the board may have a few suggestions on good circuit routines as well.

Let me know if you have any questions!

thanx for clearing that up...i'm actually trying hard to lose at least 30 lbs by the second week of august i'm following a very clean diet and i was hoping that by performing circuit training and adding cardio into it i could do it...it's not even so much weight but fat that i need to lose...what's a good circuit routine for me. i'm a female and carry most of weight in mid section with well fat covering upper and lower abs

i guess you could say i'm desperate to lose it!

nitecrawler · Post by **nitecrawler** » Sun Jun 10, 2007 2:25 am

here is a 12 week weight loss plan, you may try this if you feel you can handle this:
http://www.musclewithattitude.com/readT ... id=1589833

If u are not comfortable with full body exercise like squats, Deadlifts, chinup, bench press then you might wanna start with basic compound movement first and then progress toward circuit training.

swanso5 · Post by **swanso5** » Tue Jun 12, 2007 4:19 pm

doesn't really matter which actual circuit you do as long as you do each exercise as heavy as you can and keep rest to a minimum...you'll get your best results from free wt barbbell and dumbbell exercises than what machines will do (not much really)...also alternate upper and lower body exercises such as squats, push ups, lunges, rows etc for safety reasons...the harder the exercises you do (squats, deadlifts etc) than the less exercises you'll need (5 at most here) but would be better off than easierexercises if you can avoid them

byebyefat0 · Post by **byebyefat0** » Tue Jun 12, 2007 5:15 pm

swanso5 wrote:doesn't really matter which actual circuit you do as long as you do each exercise as heavy as you can and keep rest to a minimum...you'll get your best results from free wt barbbell and dumbbell exercises than what machines will do (not much really)...also alternate upper and lower body exercises such as squats, push ups, lunges, rows etc for safety reasons...the harder the exercises you do (squats, deadlifts etc) than the less exercises you'll need (5 at most here) but would be better off than easierexercises if you can avoid them

thnx swanso5...this is pretty much the info i needed! i'll put it to good use :]

debo · Post by **debo** » Wed Jun 13, 2007 11:30 am

would it be alright to break the workouts to body parts over three days& how long should I rest between sets ( how many reps per set)?

swanso5 · Post by **swanso5** » Wed Jun 13, 2007 3:24 pm

bodypart training is not real good

debo · Post by **debo** » Wed Jun 13, 2007 3:46 pm

what should I do ( exercises, reps ,sets )

swanso5 · Post by **swanso5** » Wed Jun 13, 2007 5:02 pm

doesn't really matter which actual circuit you do as long as you do each exercise as heavy as you can and keep rest to a minimum...you'll get your best results from free wt barbbell and dumbbell exercises than what machines will do (not much really)...also alternate upper and lower body exercises such as squats, push ups, lunges, rows etc for safety reasons...the harder the exercises you do (squats, deadlifts etc) than the less exercises you'll need (5 at most here) but would be better off than easierexercises if you can avoid them

sets and reps depends on your goal

mass 3 x 10
endurance 3 x 15
fat loss 3 x 10 - same as mass but slighlty less cal's and shorter rest but same wt
circuits don't work for strength