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  1. #1

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    Hell yeah! Hell no!

    Circuit Training???

    Anybody have any tips on circuit training at the gym? a friend of mine does it and even though he doesn't do MMA or TMA he swears by it as far as functional training/fitness is concerned. He also says that he's made some strength gains off of it (by no means drastic, he's not benching 300 lbs or anything but he can still use progressive overload). I tried one of his circuits which goes as such: no rest /minimal rest b/w exercises
    1 circuit =
    benchpress: 15x 115bls
    Barbell lunge: 15 x 65lbs
    Seated Cable row: 15x 90lbs
    Clean n' Press: 15 x 80lbs
    Treadmill: 3x5 sprints (sprint 45 sec. recover 1 min. etc, speed 10 or higher)
    upright row: 15x 65lbs
    swissball crunch w/12lb. medecine ball : 40 x
    back extension (BW): 40x

    now, he does this three times and he's out. I could do this once before I almost puked (I'm used to the heavy, 5x5 lifting, so this is quite new). I understand that this is taxing my anaerobic cardio like crazy, and I like that since I'm going to be signing up at a new MA gym soon and wanted some extra training. Is circuit training going to improve my strength as well, or just my endurance? granted, I'm not going to bench press an opponent to death, but I'd still like to get stronger....

  2. #2

    Join Date
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    well, i'm no expert, but the circuit here doesn't look like its geared towards maximal strength development. it looks more like a cardio and muscular endurance circuit. you might want to develop a circuit that focuses on maximal strength if you are looking to get stronger.

  3. #3
    Using Donkey Guard to Sniffz Your Feetz

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    wich aint a bad thing ya know............
    Amateur MMA record: 8-3-1
    Pro MMA record: 3-1
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  4. #4
    GIJoe6186 like boys, mainly his brother supporting member
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    Hell yeah! Hell no!
    A circuit by its nature can't be geared towards maximal strength can it? Much better ways to get maximal strength than a circuit.

    Use it for what it is, an endurance workout. No reason you can't use circuits and max weight training in one program, you just do them different days.

  5. #5

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    I wasn't looking for MAX strength, as long as there are strength gains (albeit not drastic) while I do my circuits (primarily for fat loss, since I gained some weight while being injured). Eventually, I suppose I could just do some major super sets no?

  6. #6
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    there would deffinatley be some strength gains. you will have some strength gains using any weight lifting program but some programs will be geared towards other things like cardio or building muscel mass etc. curcuit training is more for cardio than anything else but you will notice some strength gains but not near as much as other programs that are generally for getting stonger

    and why does it say noob at the top of anything that i post haha?

  7. #7
    Using Donkey Guard to Sniffz Your Feetz

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    Hell yeah! Hell no!
    IMO, endurance is a strength.
    Amateur MMA record: 8-3-1
    Pro MMA record: 3-1
    Status: Semi retarded... I mean retired

  8. #8
    TheRuss's Avatar
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    Quote Originally Posted by Riposte View Post
    1 circuit =
    benchpress: 15x 115bls
    Barbell lunge: 15 x 65lbs
    Seated Cable row: 15x 90lbs
    Clean n' Press: 15 x 80lbs
    Treadmill: 3x5 sprints (sprint 45 sec. recover 1 min. etc, speed 10 or higher)
    upright row: 15x 65lbs
    swissball crunch w/12lb. medecine ball : 40 x
    back extension (BW): 40x
    Different people (like the ones you're describing this circuit to) have different capabilities. As such, it helps if you depict loads in terms of 1RM (or equivalent) rather than in absolute terms.

    ---

    Quote Originally Posted by tabwyo View Post
    IMO, endurance is a strength.
    :psyduck:

    I'll give you the benefit of the doubt this time.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  9. #9
    Emevas's Avatar
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    Quote Originally Posted by tabwyo View Post
    IMO, endurance is a strength.

    It's not strength by the definition of strength. It's endurance.

    Confounding the terms is just going to further complicate things. Strength can be simply defined as moving a maximal load, vs. power which involves moving a load in a distance in a fast time, vs. endurance which would be the ability for the body to move a load over a longer duration of time.

    That's of course a very simple definition.
    "Emevas,
    You're a scrapper, I like that."-Ronin69

  10. #10

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    Hell yeah! Hell no!
    I don't really do circuit training and I don't see the need unless you want to work on cardio, but I don't really lift for cardio anyway...

    If you want to improve strength/hypertrophy and a lil' cardio employ supersets religiously. Cuts down time and makes you suck air when you're done.
    Lord Krishna said: I am terrible time the destroyer of all beings in all worlds, engaged to destroy all beings in this world; Of those heroic soldiers presently situated in the opposing army, even without you none will be spared.
    Bhagavad Gita 11:32

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