Why Circuit Training Can Be Totally Kick Ass – Part 1 of 3

This is the first in a series of 3 guest posts by my friend, colleague, and master-trainer, Matt "Wiggy" Wiggins.

When most people think circuit training, they think chrome universal machines, light weights, plush velour sweatsuits, and dudes with porn 'staches.

Too bad.  (I mean too bad that people don't think of a good, quality training protocol – too bad they think of porn 'staches.  LOL)

Circuit training is actually a kickass form of training that was victimized by people half-assing their workouts, trainers who let people half-ass their workouts (not to mention they probably didn't know what they were doing anyway), and a fitness industry that was always looking to sell consumers that next big thing.

Oooohhhh….shiny objects!

*pulls out credit card*

In all seriousness, though, circuit training is one of the most intense, effecient, and effective forms of working out one can do.  And it's really pretty simple.  All you have to do is:

• pick a group of exercises
• perform one set of each in a row
• don't rest in between
• put in real effort

That's all there is to it. 

I mean, think about it – say you're doing the type of workout I might design.  You know, a workout that would involve exercises like squats, deadlifts, rows, clean & presses, rows, burpees, DB snatches, and the like.  If you do these exercises with good form, a decent amount of weight, and in the right set/rep range, the workout would be demanding enough as it is. 

Now imagine taking roughly 80% of the rest out of your workout.  How much tougher (and result producing) would the workout be?  Oh yeah – a whole lot.  Well, that's what circuit training can do for you.

The reason why circuit training fell out of favor, is basically because too many people did it so wrong for so long, that the masses began to think it just sucked.  It wasn't the program that sucked, it was how people were doing it.

For example, take the following circuit:

• Clean & Press x 6
• Chins x 8
• DB Rows x 8 each side
• DB Snatch x 6 each side
• DB Swings x 15 each side
  *Repeat 4-5x

Unless you're doing that circuit with little pink dumbbells (and even then, there are some of you that'd still whip), that workout is more than enough to kick the hell out of almost anybody.  If it's not – use heavier DBs and rest less.  I mean, do you think you could do that circuit 5x, resting only 90 secs between circuits (no rest between exercises), with a 75-lbs DB, and *not* be in awesome shape?

Not a chance.

Well, compare that to how most people ended up doing circuit training – on a menagerie of different machines (or some sort of universal machine/apparatus), using no more than 1-2 plates (i.e. <20 lbs), for 10-12 reps, doing 7-8 exercises, maybe a couple sets of each, resting probably 90 secs between sets (of each exercise), and putting more effort into chatting about the latest episode of (insert reality show here) than you are your workout.

Is it any wonder why circuit training didn't work for most people?  It's because they didn't do it worth a damn!

Listen, if you're doing a circuit training workout, and you're not totally spent at the end, chances are you totally screwed up how you did it.  Just sayin'.

A well-designed circuit training program should allow you to:

• get stronger and more powerful
• build insane amounts of work capacity
• give you great cardio (all without having to do 'traditional cardio' training)
• develop a good physique
• lower bodyfat levels
• have a strong heart and lungs

…and a whole bunch of other stuff.  (But isn't that list enough, already?)

Give circuit training a shot – just be sure that you're doing it the right way.

Go to www.workingclasscardioworkout.com for a cardio workout that doesn't need gyms, fancy machines, or even make you run a single step.