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  1. #1
    Registered User devneybl01's Avatar
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    12 sets in 15 minutes

    Hi all,

    I wanted to get some comments on completing 12 sets for 4 different lifts in 15 minutes by using a circuit routine.

    I have been doing the below circuits:

    Week 1:

    Monday-circuit 1
    Tuesday-3 mile run
    Wednesday-circuit 2
    Thursday-3 mile run
    Friday-circuit 1

    Week 2:

    Monday-circuit 2
    Tuesday-3 mile run
    Wednesday-circuit 1
    Thursday-3 mile run
    Friday-circuit 2

    Circuit 1:

    Pullups: 1x12, 1x10, 1x8
    Dips: 3x10
    Back extensions: 3x10
    Side crunches: 3x10

    Circuit 2:

    DB bench: 4x5
    Deadlift: 4x5
    Cable rows: 3x10
    Decline situps: 3x10

    I complete all the sets with a 30 second rest after completing all 4 lifts, then repeat. The whole workout only takes 15 minutes. Am I missing out on other benefits by making my strength workouts so short even though I am completing 12 sets and increasing weight/reps each week?

    My goals are to build lean muscle. I am currently 5'10", 180 lbs.

    Bench max: 230
    Squat max: 280

    Never been a serious lifter, have just lifted semi regularly to stay in decent shape and pass PT tests.
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  2. #2
    It's ****ing Chucky! Farley1324's Avatar
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    Interesting way to do cardio

    Strength workout? I don't see a strength workout in there
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    OP, did you think the response would be much different from this post? https://forum.bodybuilding.com/showt...hp?t=175167741
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    basically running two 5Ks a week?

    RIP knees
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    Two things:

    That sort of circuit workout is building muscular endurance, not strength.

    I really doubt you bench or squat anywhere near that. Especially squat.
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    Originally Posted by doza808 View Post
    basically running two 5Ks a week?

    RIP knees
    thats nothing. OP could run 5 miles a day and not have any knee issues.
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    I look forward to you ignoring all the replies and asking the same question next Dec.
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    Originally Posted by devneybl01 View Post

    I wanted to get some comments on completing 12 sets for 4 different lifts in 15 minutes by using a circuit routine.

    .
    I feel like I'm being trolled, but I'll bite; 'circuit' training was invented in the '80s during the huge fitness 'boom' sweeping the country at the time as a means of moving the hordes of soccer moms in---and right back out of---crowded fitness centers in the shortest time possible. It still held some amount of popularity into the early '90s, when trainees finally realized it delivered little in the way of gains. I assumed, apparently incorrectly, that everyone already knew this.

    I see very little value in it even as cardio, and practically zero in it's ability to build any mass or strength.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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    Originally Posted by Farley1324 View Post
    Interesting way to do cardio

    Strength workout? I don't see a strength workout in there
    Pff beat me too it
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  10. #10
    Registered User devneybl01's Avatar
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    I am required to work on endurance training and running to pass my physical fitness assessment, but have been trying to mix in low rep, high weight to gain strength.

    It has been working alright for me so far, but just didn't know if anyone was doing anything similar.

    I don't have enough posts to post the link to my pics, but the before and after are on my profile.
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  11. #11
    Registered User Ghawk21's Avatar
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    Originally Posted by devneybl01 View Post
    I am required to work on endurance training and running to pass my physical fitness assessment, but have been trying to mix in low rep, high weight to gain strength.

    It has been working alright for me so far, but just didn't know if anyone was doing anything similar.

    I don't have enough posts to post the link to my pics, but the before and after are on my profile.
    Your before and after are what 2 weeks apart? You look the same, not that 2 weeks is enough to see anything anyways. Better off running a proper strength program and doing cardio on the side in my opinion.
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  12. #12
    Registered User devneybl01's Avatar
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    Are you looking at the pic that is split and shows 2 pictures in one? They were taken a year apart. I've seen good gains in my back, chest, and arms.
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  13. #13
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    brutal work out
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    Originally Posted by devneybl01 View Post
    Are you looking at the pic that is split and shows 2 pictures in one? They were taken a year apart. I've seen good gains in my back, chest, and arms.
    Hard to compare a flex vs unflexed but you look very much the same to me. Could be making far better progress on an actual strength training program if those are indeed 1 year apart.
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  15. #15
    Registered User devneybl01's Avatar
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    Originally Posted by Ghawk21 View Post
    Hard to compare a flex vs unflexed but you look very much the same to me. Could be making far better progress on an actual strength training program if those are indeed 1 year apart.
    Got it. I'm just trying to figure out how to incorporate true strength training while trying to improve pull ups, push ups, situps, and run. My main goals are gain small amount of mass, increase body weight exercise numbers, and cut body fat.
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    Originally Posted by devneybl01 View Post
    Got it. I'm just trying to figure out how to incorporate true strength training while trying to improve pull ups, push ups, situps, and run. My main goals are gain small amount of mass, increase body weight exercise numbers, and cut body fat.
    For sure, pull-ups are in pretty much every strength training program, increasing your bench will help with push-ups but you could also add them in for the purposes of your testing, sit-ups can be added as well if not already included. Focus on the running on your off days or after lifting. You'll get stronger in the lifts with proper rest and not doing them in a timed circuit fashion while improving your cardio with the running. Changes in body mass will come from your diet, I would eat in a small surplus if I were you, around 2-300 cals over maintenance. There's some great calorie and macro how to threads in the nutrition stickies if you need any help in that department.
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    Registered User devneybl01's Avatar
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    Originally Posted by Ghawk21 View Post
    For sure, pull-ups are in pretty much every strength training program, increasing your bench will help with push-ups but you could also add them in for the purposes of your testing, sit-ups can be added as well if not already included. Focus on the running on your off days or after lifting. You'll get stronger in the lifts with proper rest and not doing them in a timed circuit fashion while improving your cardio with the running. Changes in body mass will come from your diet, I would eat in a small surplus if I were you, around 2-300 cals over maintenance. There's some great calorie and macro how to threads in the nutrition stickies if you need any help in that department.
    I know there are stickies on this, but for cutting body fat I have been eating at a slight deficit with 35% fat, 45% protein, and 20% carbs.

    It seems like all I should be changing according to the responses is add more rest time and a few more lifts over body weight exercises.
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    Originally Posted by devneybl01 View Post
    I am required to work on endurance training and running to pass my physical fitness assessment, but have been trying to mix in low rep, high weight to gain strength.

    It has been working alright for me so far, but just didn't know if anyone was doing anything similar.

    I don't have enough posts to post the link to my pics, but the before and after are on my profile.
    One is flexed while the other is not. Hard to do before and after pictures that way dude.
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    Registered User devneybl01's Avatar
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    Originally Posted by NSPJohn View Post
    One is flexed while the other is not. Hard to do before and after pictures that way dude.
    I'll post another when I can, maybe tonight.
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  20. #20
    It's ****ing Chucky! Farley1324's Avatar
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    Originally Posted by devneybl01 View Post
    I am required to work on endurance training and running to pass my physical fitness assessment, but have been trying to mix in low rep, high weight to gain strength.

    It has been working alright for me so far, but just didn't know if anyone was doing anything similar.

    I don't have enough posts to post the link to my pics, but the before and after are on my profile.
    30 second rests isn't high weight.

    Try again.

    You've seen good gains in muscular development in 2 weeks?

    Originally Posted by ironwill2008 View Post
    I feel like I'm being trolled
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    Registered User devneybl01's Avatar
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    Originally Posted by Farley1324 View Post
    30 second rests isn't high weight.

    Try again.

    You've seen good gains in muscular development in 2 weeks?



    More than ever
    If I do low rep, high weight I add rest time. Also not sure where 2 weeks came from. It's been 1 year since I started this.
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    Weak and foolish OldFartTom's Avatar
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    Clearly you are interested in both muscle gain, endurance and overall fitness... Good for you, there are others who also want those goals...

    BUT... stop with trying to mash everything up together, it's the least effective way to do this. Strength training and circuit training don't go together. You get a compromised workout that isn't very good for anything, initial progress will slow down and you might even end up making no further progress.

    There is a far more effective way to do it. Read the extended description of this book https://www.amazon.com/Tactical-Barb.../dp/B0143HDCWS
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    Originally Posted by OldFartTom View Post
    Clearly you are interested in both muscle gain, endurance and overall fitness... Good for you, there are others who also want those goals...

    BUT... stop with trying to mash everything up together, it's the least effective way to do this. Strength training and circuit training don't go together. You get a compromised workout that isn't very good for anything, initial progress will slow down and you might even end up making no further progress.

    There is a far more effective way to do it. Read the extended description of this book.
    Thank you. This sounds a lot like what I am looking for.
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    Ok new before and after picture is on my profile. Jan 2018 - today.
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    Originally Posted by devneybl01 View Post
    Ok new before and after picture is on my profile. Jan 2018 - today.
    Now you can compare them. The only change I really see is a sligthly bigger chest and a thinner stoamch. Which, is a good thing, but I don't notice a difference in the back or arms. Keep it up though. Do what works for you.
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    Registered User devneybl01's Avatar
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    Originally Posted by NSPJohn View Post
    Now you can compare them. The only change I really see is a sligthly bigger chest and a thinner stoamch. Which, is a good thing, but I don't notice a difference in the back or arms. Keep it up though. Do what works for you.
    Thanks. I'm reading the book Tactical Barbell that was suggested above and will start changing some things to see some better results.
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    Originally Posted by devneybl01 View Post
    Thanks. I'm reading the book Tactical Barbell that was suggested above and will start changing some things to see some better results.
    Good!!
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    Registered User devneybl01's Avatar
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    UPDATE: After reading the book Tactical Barbell as suggested, I have changed up my routine. Keep in mind that I am using equipment that I have available to me, no barbell unfortunately. Diet is very good with 1-2 cheat meals per weak. Usually getting 100 grams of protein per day. Almost no processed food.

    Mondays: 35 minutes

    Superset 1 (5x5 with 2 minute rest between sets)
    DB bench
    Seated leg press

    Superset 2 (5x5 with 2 minute rest between sets)
    Weighted pull ups
    Weighted, decline sit ups

    Tuesdays: 30 min

    Run 1.5-3 miles

    Wednesdays: 45 minutes

    Superset 1 (4x8)
    Pushups
    Side crunches

    Superset 2 (4x8)
    Dips
    Back extensions

    Superset 3 (4x8)
    Cable row
    DB dead lift

    Thursdays: 30 min

    Run 1.5-3 miles

    Fridays: 35 minutes

    Superset 1 (5x5 with 2 minute rest between sets)
    DB bench
    Seated leg press

    Superset 2 (5x5 with 2 minute rest between sets)
    Weighted pull ups
    Weighted, decline sit ups




    Any comments/adjustments I should make?
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  29. #29
    It's ****ing Chucky! Farley1324's Avatar
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    Who were legs? Who was protein?

    How do you have leg press but not a barbell or squat/power rack?
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  30. #30
    Registered User devneybl01's Avatar
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    Originally Posted by Farley1324 View Post
    Who were legs? Who was protein?

    How do you have leg press but not a barbell or squat/power rack?
    Not sure what you're asking. The gym has no barbell so I make do with what's available.
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