Q and A: “Is Circuit Training The Best Way To Get In Shape?” Part II

In case you missed my take on circuit training for athletes, check out this blogpost that I wrote up yesterday.  Today, I’ll attempt to answer the same question… “Is circuit training the best way to get in shape?”  But this time, I’ll gear my thoughts more towards the “general fitness” individual (rather than athletes).

My short answer is, surprise, surprise…. IT DEPENDS.  Ha, what’s new!  Let me explain with a few different scenarios…

The below scenarios are me assuming that the person is looking to lose weight as opposed to someone with increased strength (i.e. powerlifter) or adding mass (i.e. bodybuilder or just some dude looking to, “get buff”), as their main goal.  I should also note that I’ll be speaking more to the weight lifting side of circuit training.  Circuit training when performing cardio is perfectly fine, and encouraged.  This is what we do at the “bootcamp” that I run.  That would entail something like using battling ropes, the slide board, the heavy jump rope, and hitting the heavy bag in circuit fashion.  Now, onto circuit training for the weight lifting portion of your program.

Scenario #1: “The Newbie”

I’m not a big fan of lifting in a circuit fashion (this can also be called “Metabolic Resistance Training” – aka “MRT“) for people that are new to lifting weights… even if fat loss is their main goal.  While MRT is a great way to train to help with fat loss, I don’t think it’s a good option here.  First of all, it takes awhile to learn proper form on lifts like push-ups, deadlifts, and squats (to name a few).  If you are doing this in circuit fashion where you are going from exercise to exercise to exercise with very little rest, you are either going to a) increase the amount of time it takes to learn proper lifting technique because it’s harder to learn a new skill in a fatigued state, and/or b) hurt yourself.  Obviously, the last thing you want.

Another problem here, is that newer lifters are usually weaker.  With that said, imagine already using relatively light weight (again, because of weakness), and then making the person very tired with MRT… the weight is going to be decreased even more.  Do you think doing one arm dumbbell rows (for example) with those 3-pounders is really going to do anything to help change your physique?!?  Hell no!

Just say no.

Scenario #2: Transitioning to “Intermediate” Status

After you have put some time in with the iron and your form has greatly improved (i.e. lifting with proper technique becomes second nature – like when you set up to deadlift you subconsciously brace your core, get your lats tight, “puff” your chest, etc. etc.), and you are lifting significantly heavier weights, MRT can be a great option.  This is actually the route I often go with my “fat loss” clients once I think they’ve “earned the right” to do so.

But don’t get it twisted, we still move some weight when lifting MRT style.  And quite often, I have the client start the session with a low rep, heavier compound movement (i.e. 3 sets of 5 reps for box squats or 2 sets of 6 reps for RDLs) or two before moving onto the MRT style of training .

Scenario #3: The “Cardio Queen”

Sometimes us trainers have people that come to us looking to lose weight that really actually enjoy performing cardio.  I know, crazy!  And no matter how hard I try, I can’t get her (or sometimes, him) off the treadmill or elliptical.  Not that I’m anti-cardio, it’s just that sometimes too much emphasis is put on cardio and not enough on weight training.  Anyway, if I have a client that is going to be lifting with me 2-3 times per week, but is ALSO going to be performing cardio on his/her own 3-4 times per week, I’m not going to make our lifting session circuit style.  I’ll write up the program with a little more rest involved between sets and spend a little more time lifting in the low(er) rep ranges (~8 reps and below).

Cardio only glutes vs Cardio AND Weight Lifting Glutes

Scenario #4: People that Run a Business & Have Kids & Spend Their “Down Time” Rescuing Baby Seals

My feeling is that if it is important enough, you WILL find a time to include exercise in your busy life.  But, I also know that no matter how hard I try, getting some people to do more than the 2 times they come into see me each week is unrealistic.  Hey, at least they are finding time to get in two workouts per week.  I mean, I’ve trained people that work over 60 hours per week and literally fly across the world for a business trip, only to land and come straight in to see me for our workout.  And then they shower up and head straight back to the airport for another 12 hour flight to China (or however long that flight is).

So, if we only have 120 minutes to train all week, I’m going to make sure that MRT is a big part of their program – assuming the person is past the newbie stage that I talked about above.

Conclusion

I know there are many more potential scenarios, but as you can see with the four scenarios that I provided, there are really no cut and dry answers.  ”IT DEPENDS” is almost always the right answer until you dig a little deeper.  Whether you are an athlete or a weekend warrior, I hope my thoughts on conditioning, circuit training, and lifting weights over these last two blogposts have helped you out.

I’m thinking that my next blogpost will be on my client that lost 10 pounds during her 30-days of “perfection” and how she did it.  We’ll see.  Check back soon to find out…