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What Are Circuit Sets?
A circuit set is performing 4 or more exercises in consecutive manner with no rest in between exercises. For example, a circuit set for the upper body using dumbbells may be a follows:
• Dumbbell rows; Once complete immediately perform
• Dumbbell curls; Once complete immediately perform
• Dumbbell front raises; Once complete immediately perform
• Dumbbell triceps kickbacks.
This is considered one circuit set. You can rest and perform more circuit sets or you can stop and move onto another circuit exercise.
Circuit (aka giant sets) sets are an advanced technique that will allow you to add more intensity into your program while greatly reducing the amount of time you spend working out. Circuit sets are condensed workout variations that will take your training progress to the next level. Here’s what I love about circuit sets:
1) They will force more oxygen into your body (and muscles) which will improve fat burning;
2) They will stimulate more muscle tissue which burns more calories (weight loss) while shaping and toning your body;
3) Add more challenges and excitement into your training program;
4) They will greatly reduce your training time. You can perform a full body circuit workout in less than 10 minutes!
Personally, I use circuit sets for my abs. I perform 5 ab exercises in a consecutive manner which really allows me to hit the different areas of my abs. Each workout I will vary each of my exercises and use different repetitions but the overall result is an efficient and effective ab workout! You can use circuit sets for just about any type of workout whether it be weight training, body weight or cardiovascular exercises.
However, this is an advanced technique. If you’ve never performed circuit style workouts before, you will need to start with single set and exercises first. The term “you need to learn to walk before you run” definitely applies to circuit sets. Work up to circuits sets first. Start with single exercises first than work up to supersets and then tri sets. Once your muscles are ready for additional work and challenge, try 1 or 2 circuit style sets.
You are only limited by your imagination when it comes to circuit sets. For example, let’s take a look at a circuit set using dumbbell rows, dumbbell curls, dumbbell front raises and dumbbell kickbacks. First, perform a set of dumbbell rows. Once you complete the set of dumbbell rows, immediately perform a set of dumbbell curls. Once you complete the set of dumbbell curls, immediately perform a set of dumbbell front rows. Once you complete the set of front rows, perform you fast circuit exercise, dumbbell kickbacks. This is considered 1 circuit set.
1) Perform 1 set of your first exercise. In this example, dumbbell rows.
2) With no rest, immediately perform your next exercise which in this example is dumbbell curls.
3) With no rest, immediately perform your next exercise which in this example is dumbbell front raises.
4) With no rest, immediately perform your next exercise which in this example is dumbbell triceps kickbacks.
This is considered one circuit set. You can perform circuit sets for any type of exercise for any type of training style. You are only limited by your imagination so get creative and try some new exercises to include in your circuit workouts!
Check this video out to see how a circuit set is performed
If you've never performed circuits before or you are in the beginner/intermediate training level, try these methods out first.
Stay safe and Stay strong!
Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.