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2006/07/26, 01:34 PM
hey guys
I joined a gym in my area and they had a mandatory physical assessment. At the end of it they basically wanted me to get a personal trainer which I would if I could afford the price!
The trainer who tested me said i should undergo an anatomical adaptation proces of 12 wks and the best way to go about this is by circuit training (as it'll help me build strongers connections and lose fat too) but now obviously since I'm not going to be paying for a trainer he didnt give me a routine or anything.
My question is basically this, i got this total body circuit routine off the web and its an excerpt from the "Abs Diet" book,it goes:
Following total body circuit training excerpted from “The Abs Diet By David ZincZenko” because they work
The Order
• TBC 1 ( total body circuit)
• R (reps)
• S (sets)
• All are consistent with one set
• Rest for 30 seconds between sets
• Squat 10-12 reps
• Bench press 10 reps
• Lat pulldowns 10 reps
• Military press 10 reps
• Upright rows 10 reps
• Triceps pushdown 10-12 reps
• Leg extension 10-12 reps
• Biceps curl 10 reps
• Leg curls 10 reps
• TBC 2
• Squat 10-12 reps
• Bench press 10 reps
• Lat pulldowns 10 reps
• Lunges 12 reps each leg
• Military press 10 reps
• Upright rows 10 reps
• Step-ups ( quickly stepping up and down a step) 10-12 each leg
• Triceps pushdowns 10-12 reps
• Leg extensions 10-12 reps
• Concentration curls 10 reps
• leg press 10-12 reps
• TBC 3
• ABS circuit ( focusing on the core)
• Crunches 12-15 reps
• Bent leg knee raises 12-15 reps
• V-ups
• Back extension
Does that sound like a good circuit routine for my goals? and should i be just doing the circuit one time or twice or 3x even? anyone have the book and can fill me in?
Any input would be appreciated sorry for the long post!
Atif
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2006/07/26, 01:41 PM
That's a wierd way of trainin... Maybee for a newbee, i don't know. I d'rather split muscle in different days...
30 second rest is definitively not enough :) especially for somebody who start trainin :).
Be really carreful with some exercice, like the squat, if you do it wrong, it can be really harmul... So if you can't afford a trainer, try to find a friend or ask tips to some guy in the gym
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2006/07/26, 06:51 PM
Hmm I dunno about that. I know circuit training works well but all i want to know is if the sets are right and how many times i should be doing the circuit at 1 gym session.
Anyone have the book?
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Quoting from maxcdc:
That's a wierd way of trainin... Maybee for a newbee, i don't know. I d'rather split muscle in different days...
30 second rest is definitively not enough :) especially for somebody who start trainin :).
Be really carreful with some exercice, like the squat, if you do it wrong, it can be really harmul... So if you can't afford a trainer, try to find a friend or ask tips to some guy in the gym
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2006/07/26, 08:43 PM
Keep your workout under 1 hour in duration, other than that, get as much done as you can.
Your PT (or would-be PT) is an idiot. 12 week anatomical adaption process. Some personal trainers just need to be shot.
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Iron and chalk.
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2006/07/26, 09:03 PM
Wrestler125, I did the TBC-1 today and i finished the routine twice and it came up to around 45 mins, I think it was. Should
I try for a 3rd time or keep it as is?
Other than that, the circuit routine laid out, seem fine?
Thanks for ur help
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2006/07/26, 09:15 PM
Atifk, the abs diet workout is a form of HIT total body training and will work just fine for you as it emphasizes compound movements. I must say I disagree with maxcdc on this one. This is no weird way to train, and I think you picked a good workout to start with. Good luck, and Work hard!
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/26, 09:42 PM
Arondaballer
I just had 1 question. How many times should i follow the work out as in should i do the exercises from squats to leg curls and then repeat it a 2nd or 3rd time?
• Squat 10-12 reps
• Bench press 10 reps
• Lat pulldowns 10 reps
• Military press 10 reps
• Upright rows 10 reps
• Triceps pushdown 10-12 reps
• Leg extension 10-12 reps
• Biceps curl 10 reps
• Leg curls 10 reps
Thank you
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2006/07/27, 05:02 AM
It's really up to you, but 2 sets for each exercise should work fine, even if you do both sets before moving on to the next exercise(cuz I know it would be hard to reserve that much equipment for your whole workout). As long as you pick a weight that will challenge you to complete the given reps, and you keep rest time between 30-45 seconds, your HIT routine should work out pretty well.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/27, 11:15 AM
also you could try taking out the isolation exercises (tricep pushdowns, leg extensions, bicep/leg curls). you could either wait and do them once youve done the 2-3 sets of everthing else or do some on one day and some of them on another.
its a good program for a beginner so just see how it works for a couple of weeks and change where you need to...
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2006/07/28, 01:20 AM
With this circuit routine, do you go through each exercise then rest for 30 seconds or rest for 30 seconds between each exercise?
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2006/07/28, 03:23 PM
Thanks alot for your help arondaballer and coolnatedawg!
Im going to continue with this for 4 weeks and see how it goes.
Do you guys think i should add HIIT-cardio on my offdays?
My goal is to lose fat and at the same time build a strong framework.
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2006/07/28, 03:24 PM
30 seconds between each exercise jslee21.
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Quoting from jslee21:
With this circuit routine, do you go through each exercise then rest for 30 seconds or rest for 30 seconds between each exercise?
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2006/07/28, 10:35 PM
Ah cool, I tried to do the routine with just the time to change the weights for each exercise. Was pretty tough but the time to change the weights for the next exercise probably was just under 30 seconds.
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2006/07/30, 11:16 AM
A circuit trainng regimine is ideal for muscle endurance along with fat loss accompanied by some muscle strength. An ideal way to go about it is to go with upper body exercise, followed immediately by a lower body exercise. This pumps blood from the upper to the lower body in intervals, burns more calories, and is ideal. For instance....
Shoulders
Leg extensions
Chest
Calves
Back
Leg curls
Arms
Squats(quads)
Abs
Rest a couple minutes, repeat.
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Maximus from Gladiator....Strength and Honor!
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2006/07/31, 10:09 AM
I suggest one set each, little to no rest between sets. Rest at the end of the circuit, 3 min-5min., then hit it again. Do 3 circuits.
For instance, start with shoulder press machine, rep out at 10, and move right to leg extensions, same rep scheme, right to chest press, etc.
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Maximus from Gladiator....Strength and Honor!
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2006/08/01, 01:34 AM
bb1fit,
how heavy should these weights be? I read somewhere that the first week i should aim for 40% of my 1 Rep Max. and then build up from there, would that be a good idea or should i go for as heavy as possible with still the ability to go to 10 reps?
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Quoting from bb1fit:
I suggest one set each, little to no rest between sets. Rest at the end of the circuit, 3 min-5min., then hit it again. Do 3 circuits.
For instance, start with shoulder press machine, rep out at 10, and move right to leg extensions, same rep scheme, right to chest press, etc.
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2006/08/01, 11:28 AM
If just beginning, I would go along with that. By the end of a circuit you are going to think that 40% is 1000% if you do this correctly. Proceed up as you can, at your speed. This is a tough workout, and designed to burn calories and muscle endurance. So, the object is not to burn out. But, at the same time, do not sell yourself too short for too long.
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Quoting from atifk:
bb1fit,
how heavy should these weights be? I read somewhere that the first week i should aim for 40% of my 1 Rep Max. and then build up from there, would that be a good idea or should i go for as heavy as possible with still the ability to go to 10 reps?
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Maximus from Gladiator....Strength and Honor!
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2006/08/01, 06:40 PM
ok i get it.
my last few questions bb1fit
1) Can this circuit routine you described be used 4 days a week?
2) Can I use negative/eccentric training on the last rep of the circuit...so that is if i complete the circuit 3 times. On my 3rd time I use negative training to increase my strength, or would that go against the benefit of endurance that the circuit is providing me?
Last one i promise!
3) For your circuit, are these exercises sufficient or should i switch to a better exercise?
Shoulders ----> machine shoulder press or would the military press and upright row work better?
Leg extensions
Chest ----> dumb bell chest press or barbell? which 1 would be the better choice?
Calves -----> stand calf raise
Back -----> Pull down
Leg curls
Arms ------> Dumbell bicep curls
Squats(quads)
Abs ----> im trying to figure out what i should do here for my lower abs?
Thanks for the help EVERYONE, this cleared up alot for me and hopefully for others who had circuit questions!
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Quoting from bb1fit:
If just beginning, I would go along with that. By the end of a circuit you are going to think that 40% is 1000% if you do this correctly. Proceed up as you can, at your speed. This is a tough workout, and designed to burn calories and muscle endurance. So, the object is not to burn out. But, at the same time, do not sell yourself too short for too long.
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2006/08/01, 09:24 PM
Yes to all questions....advance at your pace. The examples of exercises to use were just that, examples. Any upper body followed by lower body will work just fine.
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Maximus from Gladiator....Strength and Honor!
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2006/08/02, 06:53 PM
M1ndless post ur workout, i.e the actual exercises u did if u can?
Thanks
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Quoting from m1ndless:
I tried this today, I was definetly tired today, and I am sure I will be damn sore tomorow.
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2006/08/02, 07:05 PM
Upon reading this further, I noticed triceps are not in your list. Make sure you hit them too. And you will burn the most calories and make the most gains with the compound exercises you do. For instance, shoulders, shoulder presses of some sort would be better than upright rows. Your idea here is to build strength, muscle endurance, and burn calories at a clip that rivals any cardio you may think of. So, in the end you get somewhat stronger, more cardiovascularly fit, and toned and tight with correct diet.
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Quoting from atifk:
ok i get it.
my last few questions bb1fit
1) Can this circuit routine you described be used 4 days a week?
2) Can I use negative/eccentric training on the last rep of the circuit...so that is if i complete the circuit 3 times. On my 3rd time I use negative training to increase my strength, or would that go against the benefit of endurance that the circuit is providing me?
Last one i promise!
3) For your circuit, are these exercises sufficient or should i switch to a better exercise?
Shoulders ----> machine shoulder press or would the military press and upright row work better?
Leg extensions
Chest ----> dumb bell chest press or barbell? which 1 would be the better choice?
Calves -----> stand calf raise
Back -----> Pull down
Leg curls
Arms ------> Dumbell bicep curls
Squats(quads)
Abs ----> im trying to figure out what i should do here for my lower abs?
Thanks for the help EVERYONE, this cleared up alot for me and hopefully for others who had circuit questions!
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Maximus from Gladiator....Strength and Honor!
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2006/08/03, 11:21 AM
Yes, highly effective. You might think about throwing in something like leg extensions between back and arms, this would keep the upper/lower body blood pump going. And leg work of most any kind is a calorie burner. But, I not telling you what you did was wrong, it was in fact excellent. You should have felt pretty whooped, but pretty good after completing it. congrats on a job well done. Rest a day before you do it again, however if you like you can do some cardio on your off days. It is totally your choice and how dedicated you are.
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Maximus from Gladiator....Strength and Honor!
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2006/08/03, 05:59 PM
I would suggest trying squats instead of leg press, and then hamstring curls instead of the leg extensions between the back and biceps. I am just not a big fan of leg extensions. They can really put a load on the knees amongst other reasons. Just my two cents
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/03, 06:10 PM
Aroundballer makes an excellent point, and I agree 100% Nice postt.
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Maximus from Gladiator....Strength and Honor!
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2006/08/03, 09:14 PM
Whatever the goals....if I want a better "burn" I just lower the rest breaks......gyms are usually to crowded to do circits worth a damn.
I just drop my weight 15% and cut rest to 15-30secs....I go get water...then come back and start again.
Pick 2 compound excercises( muti-jointed) a day for the big muscles( shoulder, legs,chest, back) then 1-2 acessories.....single joint/"isolation"
example bench day..
bench press 4 sets
incline db press 4 sets
decline flye 3 sets
cable cross overs 4 sets
rest 30secs between sets....1 mins between excercises
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/08/04, 09:04 AM
Good for you. If you have the ability and will to stick with this program, get your diet in order, you will see very nice results about as quickly as can be had. It most definitely works.
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Maximus from Gladiator....Strength and Honor!
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2006/08/05, 11:04 AM
You must understand that this workout, though probably the best for what you want to do, is simply a compliment to your diet. It will increase the calorie deficit while giving that toned look and you will be much more fit. Diet is the bottom line, they must accompany each other for the effects you want. If you still eat your comfort foods, pizza, chocolates, whatever, on any regular basis, you will not see results in body composition.
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Maximus from Gladiator....Strength and Honor!
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2006/10/08, 07:33 PM
SO its been a little more than 2 months since I Started this post and was wondering how everyone was doing in their circuit training and if they achieved any of their goals? (m1ndless and jslee21?)
For myself, I did lose a few pounds but thats beside the fact taht i did lost quite a bit of fat and nearly done with my "man boobs" after so many years!
I cant lie i have been slacking, for the past 2 wks now because of uni n all (excuses i know) but it has worked well.
I did though have a question, even though i did gain some muscle n lose some fat, I dont think I really increased my strength because as BB1fit said, after a while whatever weights u use will feel like they're your maximum load u can lift.
SO i guess my question is, when do I know if u should stop circuit training and move on to split work outs or full body works out that may not necessarily be ciruits?
THanks guys, this forum has been a real value to my workouts!!
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2006/10/09, 11:19 AM
I think you are ready for the next step - heavier training with an upper body/lower body split. So, if you workout 4 days a week you would do day 1 and day 3 lower body and day 2 and 4 upper body.
You can start increasing the number of exercises per muscle group and getting deeper into the fibers because you get more rest between sets.
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
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2006/10/09, 01:47 PM
I had not been making any strength gains and had changed from the circuit training to completing a set of exercises before going to the next exercise (same exercises as the circuit). I still have not made much progress in the strength department and have been in the range of 3-8 reps per set. I have been gaining about 2-3 pounds every 3 weeks though. Not sure if it is mostly fat or muscle. I am lifting every other day with the occassional 2 days off.
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