Discussion
Was chatting with someone today who suggested that the following circuit training would see you build muscle quickly whereas I argued it would be more likely to tone while increasing strength and endurance
20 x wide push ups
8 x wide grip pull ups
15 x dips
8 x Bent over row
8 x overhead press
10 x hanging leg raises
8 x upright row
Sit ups to failure
No rest between exercises, few minutes rest between circuits. Complete 3 circuits. 3 x a week, with a heavy leg day fitted in once a week. He suggests that you up the reps each week for 4 or 5 weeks, then go back to the original rep rate but add more weight, and continue with this process until you plateau (which I suggested would happen fairly quickly)
I gave it a go tonight and it was a lot more difficult than I expected, although i am a novice. On the third circuit it was my forearms which were feeling it most and just about managed to complete it all, probably went too heavy.
So settle an argument, likely to build muscle or purely just tone and increase strength/muscular endurance?
20 x wide push ups
8 x wide grip pull ups
15 x dips
8 x Bent over row
8 x overhead press
10 x hanging leg raises
8 x upright row
Sit ups to failure
No rest between exercises, few minutes rest between circuits. Complete 3 circuits. 3 x a week, with a heavy leg day fitted in once a week. He suggests that you up the reps each week for 4 or 5 weeks, then go back to the original rep rate but add more weight, and continue with this process until you plateau (which I suggested would happen fairly quickly)
I gave it a go tonight and it was a lot more difficult than I expected, although i am a novice. On the third circuit it was my forearms which were feeling it most and just about managed to complete it all, probably went too heavy.
So settle an argument, likely to build muscle or purely just tone and increase strength/muscular endurance?
Looks like a HIT circuit, similar to what I do, if a little on the easier side. HIT has been proven to increase all Endurance/Hyper/Strength. But gain for gain, it won't elicit as much as a dedicated to one aim routine.
It's definitely a great work out, with a high level of cardio effort required. You'll know about it after.
You can drop a set, so do 2, and increase the weight/reps for more intensity.
It's definitely a great work out, with a high level of cardio effort required. You'll know about it after.
You can drop a set, so do 2, and increase the weight/reps for more intensity.
stew-S160 said:
Looks like a HIT circuit, similar to what I do, if a little on the easier side. HIT has been proven to increase all Endurance/Hyper/Strength. But gain for gain, it won't elicit as much as a dedicated to one aim routine.
It's definitely a great work out, with a high level of cardio effort required. You'll know about it after.
You can drop a set, so do 2, and increase the weight/reps for more intensity.
I did enjoy it to be fairIt's definitely a great work out, with a high level of cardio effort required. You'll know about it after.
You can drop a set, so do 2, and increase the weight/reps for more intensity.
Do you mind posting up your circuit?
It looks like a good circuit which will definitely get you fitter I would add some push-ups to even it up a bit.
Circuit training is great for many reasons and my chosen form of training, that said, it is not optimum if muscle building is your number 1 goal.
It won't hurt to stick at it for 3 months
Yeah they're in there as the first exercise
Can anyone recommend a good leg workout to do once a ŵeek. Has to be solely based around barbell or dumb bell based work and not involve squats due to a previous injury
I'm thinking mainly deadlifts, step ups as alternative to squats, sldl to isolate the hammys, lunges, calf raises. Struggling to put it together as a half decent routine though
Can anyone recommend a good leg workout to do once a ŵeek. Has to be solely based around barbell or dumb bell based work and not involve squats due to a previous injury
I'm thinking mainly deadlifts, step ups as alternative to squats, sldl to isolate the hammys, lunges, calf raises. Struggling to put it together as a half decent routine though
How does this look for leg day, i'm more interested in building strength for football than gaining size
Deadlifts
Split Squats
Dumbbell lunges
Calf Raises
Really like doing rack pulls (suppose they're more back than legs though), RDLs and SLDL but not sure it makes any sense to add them in after deadlifts
Deadlifts
Split Squats
Dumbbell lunges
Calf Raises
Really like doing rack pulls (suppose they're more back than legs though), RDLs and SLDL but not sure it makes any sense to add them in after deadlifts
didelydoo said:
You can do lunges and split squats, but not normal squats?
I damaged my ankle badly and the ligaments on the inside have healed a lot shorter/lots of scar tissue. My knee to wall on the right is about 3-4 cm. If I get on a wobble board and do other exercises for 20 mintues then I can get it up to 8-10cm. Then after 25-30 minutes of rest, it goes back to 3-4cmWhen doing squats this lack of mobility from the ankle seems to put me in an awkward position which always leads to injuries in my shins and hips
Other exercises don't seem to do this, not sure why
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