What is the difference between circuit training and lifting heavy weights with intermediate breaks
Question: Can you please help me with this.. What is the difference between doing Conditional Workouts like circuit training which we do with less breaks and lifting heavy weights with intermediate breaks... also why do we need changes in workouts and must not perform the same workouts continuously over a period?
I am a certified bodybuilding coach. Please consider this.
What Happens When you perform Same exercises for Prolonged period:
Your
body is a pretty smart machine and can adapt to Physical stress. Its
called “SAID Principle” SAID- specific adaptations result from imposed
demand) . It is the process of the body getting accustomed to a
particular exercise or training program through repeated exposure. So
you are advised to change your workouts every 3-4 weeks.
Break time between sets:
I
see people in India in the gym socialize , take long breaks, sip water ,
Spot and also wait for someone to finish the exercise . But in reality,
serious athletes plan their rest interval.
If your goal is to build strength: 3-5 minutes of rest interval is desired
If your Goal is to build muscle: 60 Secs-90 Secs of rest interval is desired
If your goal is to elevate your target heart rate/Cardio: less than 30 secs of rest interval desired
Reason
being, You build strength when you train at 85% of your 1 rep max with
progressive overload. SO you need 3-5 Minutes of break to recover
between sets, recharge and lift real heavy. If your goal is to stimulate
your muscle (Hypertrophy training) You warm up the working muscle group
with warm up sets, redirect the blood flow to the working muscle group
and lift submaximal weights. You need not relax the working muscle group
so a good 1-1 and1/2 minute rest interval should be a sweet spot.
CIRCUIT TRAINING:
circuit
training, your goal is to complete the prescribed exercises (I combine 4
or more exercises back to back to form a sequence) within a time limit.
Circuit training is supposed to increase your metabolic rate and raise
your heart rate. Do not rest during a sequence and do not rest between
sequences unless absolutely necessary. The objective is to move through
the circuit fast and nonstop; you want to beat your target time! After
all, long breaks defeat the purpose man. This is extremely taxing on the
cardiovascular system, for which the obvious benefits are a reduction
in body fat and, of course, improved metabolic rate.
Many
bodybuilders will opt for long, slow cardio during the cutting process.
While I would not recommend this, champion bodybuilders have used this
method to help with fat loss. So Circuits, complexes, Drop sets and
super sets , temp sets are the gateway to Torch Fat.
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