Creative Applications of Circuit Training: Fatigue Management Strategies for Bodybuilders, Part II

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

Circuit Training (CT) for Various Objectives

I’ve put together several sample circuits for different objectives such as maximal strength development, lean mass gain, and explosive strength development. Please use these examples as templates from which you can create your own solutions, rather than viewing them as the "Holy Grail" of CT. In other words, when I point the way, you shouldn’t be looking at my finger!

CT for Strength Development

Although many bodybuilders and fitness enthusiasts may be inclined to skip this section, let me remind you that strength and lean mass gain have a symbiotic relationship— they each depend on the other.

Think of strength training as developing the neural aspect of the neuromuscular system, and mass training as augmenting the muscular portion of that system— both aspects must be addressed if you want to make maximal progress.

When you’re training for maximal strength development, emphasize the following points:

1) Choose multi-joint exercises rather than single joint (or "isolation" exercises). This allows for recruitment of large amounts of muscles, and it will also help to encourage better "inter-muscular coordination," or cooperation of various muscles toward the completion of a motor task.

Also, multi-joint exercises tend to have larger ranges of motion, and thus, are more suited to maximal strength training because they allow you to accelerate through the "sticking point" of the exercise (discussed below in point #3)

2) Select relatively high intensities— those which permit between 1-4 repetitions per set. TENSION, not fatigue, is the goal when training for strength. Never sacrifice the former for the latter.

3) Accelerate through the sticking point of the exercise. In any loaded movement, it is your strength through the sticking point— that narrow region where your leverages are worst— that really determines whether or not you succeed.

4) Do a relatively high number of sets. Strength training is a form of motor learning, and a key aspect of all forms of learning is practice through repetition. Since strength training requires a low number of reps per set, you’ll need to compensate by using more sets (usually between 3-8 sets per exercise).

5) Keep fatigue to a minimum, both during and between sets. Even though you might be performing 2 reps per set, you’re not reaching failure on the last rep. The idea is to "keep some speed on the bar." Training to failure creates a quick build-up of lactic acid and other waste products which are thought to inhibit the nervous system from engaging high-threshold muscle fibers. With these facts in mind, I normally suggest between 3-5 minutes rest between sets of the same exercise when training for strength. This time frame ensures replenishment of energy stores and dissipation of lactic acid. With CT, you can reduce this suggested rest interval by 50 percent.

Smaller, weaker, less experienced lifters should opt toward the lesser end of that range, while bigger, stronger, more experienced athletes should opt for the greater end.

A Three Week CT Program for Maximal Strength Development

Here’s an example of how CT can be applied to strength training with fantastic results. I’ve used many variations of this scheme with athletes from many sports, and it never disappoints!

Monday

1: Flat Bench Press

2: Stiff-leg Deadlift

3: Seated Low Cable Hammer Curl

NOTES: Position a bench perpendicular to a low cable pulley. Attach a triceps rope to the low cable. Sit on the bench and brace your feet against the low support brackets of the cable machine. Grasp the rope with a thumbs up grip, lean back about 45 degrees, stabilize your elbows against your sides, and perform the hammer curl.

4: Machine Seated Row

Wednesday

1: Front Squat

2: Military Press

3: Swiss Ball Reverse Trunk Twist

4: Barbell Curl

Friday

1: Chins

2: Close-grip Bench Press

3: Dumbbell Shrugs

4: Back Extensions

Training parameters and progressions:

(Perform all sets in an acellerative style— explode through the sticking point).

Week one: Perform 4 circuits 4-6 reps per set. Rest 150 seconds between sets.

Week two: Perform 5 circuits 3-5 reps per set. Rest 120 seconds between sets.

Week three: Perform 6 circuits 2-4 reps per set. Rest 90 seconds between sets.

CT for Increased Lean Mass

When training for maximal muscle growth, the most important concept is to thoroughly exhaust the muscle being trained. The following guidelines will help ensure that you’re doing it right:

1. Choose a wide range of exercises in order to fatigue the largest possible muscular regions

2. Select a moderate number of repetitions and keep tension on the muscle at all times. This is in stark contrast to the exercise technique I suggested for strength training above, and it is certainly more familiar to experienced bodybuilders.

3. Perform a moderate number of sets— generally between 2-4 per exercise, and normally no more than 16 "work sets" per workout.

CT for the Chronologically-challenged

This is a personal favorite of mine when time is tight and I need an utterly efficient total body training cycle. There’s barely a gram of muscle that isn’t torched by this program — the next day, you won’t know what part of your body hurts the worst!

Monday

1) Pull-up

2) Bench Press

3) Back Squat

Wednesday

1) 45-degree Incline Dumbbell Curl

2) Barbell Shrug

3) Lying Dumbbell Tricep Extension

Friday

1) Back Extensions

2) Donkey Calf Raise

3) Ball Crunch

Parameters:

Week 1:

Perform 6-8 reps of each exercise, for a total of 4 circuits. Rest 2 minutes between exercises, and 3 minutes between circuits. Use a constant weight for each exercise for all 4 sets.

Week 2:

Perform 3-5 reps of each exercise, for a total of 5 circuits. Rest 3 minutes between exercises, and 5 minutes between circuits. Use a constant weight for each exercise for all 5 sets.

Week 3:

Perform 8-10 reps of each exercise, for a total of 4 circuits. Rest 1.5 minutes between exercises, and 3 minutes between circuits. Use a constant weight for each exercise for all 4 sets.

CT for Explosive Strength Development

Although speed strength training might seem a bit "paranormal" to bodybuilders, it’s a great way to "wake up" your nervous system, and the gains you’ll experience from this type of training will definitely transfer to your more important goals— namely, improving your body composition. Some of these drills are modifications of the classical Olympic lifts, which require some instruction at first. I strongly recommend Art Drechsler’s "The Weightlifting Encyclopedia" if you’re interested in learning these very productive exercises.

Monday (at the track)

1: Clapping Push-ups

2: 20 yard sprint

3: Seated Low Cable Hammer Curl

Wednesday

1: Snatch Pull

2: Push Press

3: Swiss Ball Reverse Trunk Twist

Friday

1: Power Clean

2: Close-grip Bench Press

3: Back squats

Training parameters and progressions:

(perform all sets in an acellerative style— explode through the sticking point)

Week one: Perform 5 circuits 3-5 reps per set. Rest 150 seconds between sets.

Week two: Perform 5 circuits 3-5 reps per set. Rest 120 seconds between sets.

Week three: Perform 5 circuits 3-5 reps per set. Rest 90 seconds between sets.

Final Comments

I hope I’ve made a strong case for the value of CT in your own training. I’m so convinced of it’s value that CT is a key feature of the strength training programs I write for my clients who pay me to get them in the best possible shape as fast and safely as possible. Why not put the information you’ve just gained into immediate use, and construct a six week CT plan for your next training cycle? I’ll bet my reputation as a strength specialist that it’ll be the most productive six weeks of training you’ve ever experienced!