Can Circuit Training Increase Strength and Muscle?

What is circuit training?

Circuit Training: This type of training involves lifting lighter loads with very short rest periods of time. The lifter moves from one exercise to the next in 15 -30 sec (or no rest) and completes a series of circuits. The weight is usually around 40-60% of 1Rm which equates to 10-20 reps.

What are the advantages of circuit training?

Cardiovascular: There is a moderate Increase in cardiovascular capacity compared to traditional strength training.

Time: Less time is required since there is little or no rest in between sets.

Fat Loss: There maybe greater fat loss with circuit training compared to traditional training.

What are the drawbacks?

Strength & Muscle: Since the weights used are pretty light, the strength and muscle gains are minimal compared to traditional training.

Bone Mass: This is also true for bone mass since there is less loading.

What was the purpose of the study?

Purpose: The purpose of the study was to study the effect circuit training with heavier loads ( 6 reps) on body fat, strength, muscle, cardiovascular response compared to a traditional routine.

What was the training protocol?

Duration: 8 weeks

Participants: The subjects were trained men.

Rest between sets: The traditional group did the same number of exercises separated by 3 min rest while the circuit training group rest time was 35 sec.

Surprisingly, with just 35 sec rest, circuit training group had similar power, strength increase compared to the traditional training group.

There was an a decrease in body fat and an increase in body fat in both groups. The decrease in body fat was only significant in the circuit training group though.

Both groups improved in aerobic and anaerobic tests

Practical considerations

Circuit training with heavier loads can increase strength and muscle similar to traditional routines.

Circuit training can cut your workout time by almost half.