12 sets in 15 minutes

[devneybl01]

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.

[Farley1324]

Interesting way to do cardio

Strength workout? I don't see a strength workout in there

[CommitmentRulz]

OP, did you think the response would be much different from this post? https://forum.bodybuilding.com/showt...hp?t=175167741

[doza808]

basically running two 5Ks a week?

RIP knees

[DCSpartan]

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.

[DCSpartan]

basically running two 5Ks a week?

RIP knees

thats nothing. OP could run 5 miles a day and not have any knee issues.

[LactoseTolerant]

I look forward to you ignoring all the replies and asking the same question next Dec.

[ironwill2008]

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.

[WolfRose7]

Interesting way to do cardio

Strength workout? I don't see a strength workout in there

Pff beat me too it

[devneybl01]

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.

[Ghawk21]

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.

[devneybl01]

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.

[fa4ever]

brutal work out

[Ghawk21]

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.

[devneybl01]

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.

[Ghawk21]

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.

[devneybl01]

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.

[NSPJohn]

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.

[devneybl01]

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.

[Farley1324]

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?

I feel like I'm being trolled

More than ever

[devneybl01]

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.

[OldFartTom]

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

[devneybl01]

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.

[devneybl01]

Ok new before and after picture is on my profile. Jan 2018 - today.

[NSPJohn]

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.

[devneybl01]

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.

[DCSpartan]

Thanks. I'm reading the book Tactical Barbell that was suggested above and will start changing some things to see some better results.

Good!!

[devneybl01]

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?

[Farley1324]

Who were legs? Who was protein?

How do you have leg press but not a barbell or squat/power rack?

[devneybl01]

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.