More Support For Circuit Training
Circuit training is typically touted as a time-efficient way to improve body composition and general fitness. But because its use of short rest intervals usually requires lighter loading, circuit training has never really been viewed as an optimal way to increase strength – until now.
A study published in the September issue of the Journal of Strength and Conditioning Research compared a traditional set-rest-set strength training protocol with two circuits of three exercises using 6RM loads and found the EXACT SAME increases in strength for both groups (comprised of healthy, trained young men).
All subjects trained three times per week for eight weeks with the same exercises and loading parameters, but the traditional strength training group completed 3-6 sets of six exercises (leg curl, bench press, calf raise, lat pulldown, squat and bicep curl) one at a time with three minutes of passive rest between sets (five minutes after the third exercise) while the circuit training group performed 3-6 rounds of the first three exercises as one circuit and the second three as another circuit. Rest between exercises was only 35 seconds, with a five-minute rest period between circuits.
Total training time for the traditional strength training group was 105 minutes for three sets while the circuit training group blew through their sessions in 55 minutes. That means circuit training could yield the same strength benefits – PLUS the additional improvements in cardiopulmonary capacity and body composition previously shown – in HALF the time!
This certainly has implications for fitness pros trying to optimize clients’ results with only a couple hours per week, as well as anyone else who happens to be crunched for time. But you should never let one study sell you; try the protocols on yourself and see what happens!
Filed under: exercise programs, exercise research, strength training
