Hey guys, i figured i would post what i've been doing the last 10 days or so. I finish every strength training session with a circuit that wipes me out. Although, after todays circuit i feel pretty good and alert.

These circuits are brutal: Here's an example of what i'm doing but i use two 20lb dumbells. You can get pretty creative with these. I still only manage one round but will work towards 3 rounds with 1-2min of rest between circuits. You can do these on your off day too if you like.

http://youtube.com/watch?v=P5s5T95pmBs

Each round should take 4-5min.

Here's another circuit that i got from Waterbury. I will be trying this circuit tommorrow i think. I'll be using the Y-squat though, basically an unloaded overhead squat. Feels very good for shoulder health. Its recommended by some for shoulder girdle health - the overhead squat.

http://www.t-nation.com/article/bodybuilding/the_waterbury_summer_project&cr=

DAY 5

Sets: 1
Reps: 100 (total)
Load: 50RM (25% of your 1RM)
Note: Use a load that allows you 45-50 reps before failure. Stop one rep short of failure after the first set of 45-50. Rest 15s, perform as many reps as possible, rest 15s, perform as many reps as possible. Continue until you reach 100 reps.

Sissy Squats or Bodyweight Squats

Rest 120s

Standing DB Press

Rest 120s

DB Romanian Deadlift (use straps, if necessary)

Rest 120s

Seated Cable or Chest-supported Rows

Rest 120s

Hey guys, i figured i would post what i've been doing the last 10 days or so. I finish every strength training session with a circuit that wipes me out. Although, after todays circuit i feel pretty good and alert.

These circuits are brutal: Here's an example of what i'm doing but i use two 20lb dumbells. You can get pretty creative with these. I still only manage one round but will work towards 3 rounds with 1-2min of rest between circuits. You can do these on your off day too if you like.

http://youtube.com/watch?v=P5s5T95pmBs

Each round should take 5-7 minutes.

I did two rounds of this today. It was brutal. I'm not sure how much of it was because I did it after my normal workout, but my muscles an heart were screaming. It was tough but definately fun.

I may begin incorporating more complexes into my workout. Thanks for the suggestion.

I did two rounds of this today. It was brutal. I'm not sure how much of it was because I did it after my normal workout, but my muscles an heart were screaming. It was tough but definately fun.

I may begin incorporating more complexes into my workout. Thanks for the suggestion.

2 rounds after strength training is solid.

I'm really into circuit type training at the moment, it really fits my bodytype. Muscular fatty. :-)

This is what i just came up with actually for tomorrow with my strength training workout.

Supersets - No rest between excercises but 1-2min rest between supersets. I will see how it goes for the rest periods.

Sets: 4-5
Reps: 6-8
Rest: 1-2min

A1: Deadlift
A2: Incline DB press

B1: Split squat
B2: Pulldown

The lunges on those complexes seem to go on forever...and ever...and ever.

I usually like to superset workouts as well. I began to realize how quickly you can get through a workout if you do. I do upper/lower splits and usually work out in the morning before work, so I'm a little pressed for time.

I'll so something similar but do two chest and two back exercises. The first one will be heavy weighed work and the second one will be bodyweight.

Such as:

3 sets of:
Superset 1: 6-8 Reps
A1: Dumbbell Presses
A2: Barbell Rows

then...

3 sets of:
Superset 2: 10-12+ Reps
B1: Alternate Medicine Ball pushups (each hand on a medicine ball)
B2: Bodyweight pullups

I don't do this every workout but it's great way to increase cardio from lifting as well as do both heavy and endurance lifting.

Please forgive me as I am a total noob. I have been doing mostly LIIS training on my non-strength training days to get rid of some blubber around my waste. Would it be better to subsititute my 45 min of cardio on those days for these circuit HIIT training? Or do you recommend resting on a non-strength training day, and doing these circuits AFTER my strength training?

Also, will it be mad if I do chest/biceps on Monday, followed by a circuit that requires chest excercises? I think I read somewhere that it's bad to train a muscle group again prior to rest (6-7 days). On the other hand, the weights aren't that significant, so maybe it's ok?

Thanks for any input!

Please forgive me as I am a total noob. I have been doing mostly LIIS training on my non-strength training days to get rid of some blubber around my waste. Would it be better to subsititute my 45 min of cardio on those days for these circuit HIIT training? Or do you recommend resting on a non-strength training day, and doing these circuits AFTER my strength training?

Also, will it be mad if I do chest/biceps on Monday, followed by a circuit that requires chest excercises? I think I read somewhere that it's bad to train a muscle group again prior to rest (6-7 days). On the other hand, the weights aren't that significant, so maybe it's ok?

Thanks for any input!

You can do it after you train or on an off day.

These circuits are a metabolic workout, the load is negligible. So yes you can include chest excercises in a circuit following a "chest day."

I have a journal going if your more interested in circuit type training.

Be warned this stuff is very tough. :D

I also ordered the Metabolic Acceleration Training DVD from Alwyn Cosgrove which has a ton of information on circuit type training for people wanting to change there body composition. So when i get it you will probably see some unique and interesting workouts.

From the little i know of it AC combines strength training and metabolic type training all in one session. Big bang for the buck workouts.

I did something like that circuit that I made up a few months back. I wanted to include 5 big exercises so went for this:

Olympic Bar + 20KG, ~40KG
15x Flat Chest Press
15x Barbell Rows
15x Front Squats
15x Deadlifts
15x Cleans
2 Minute 'rest' - which was actually spent on the punch bag, then repeat the whole thing again 2 more times.

This was performed without any other weight lifting, as a cardio workout. Needless to say I was blowing out of my arse. Fortunately I'm back into weights cycle at the moment (I used the above for my 2 week lifting rest period), I'm not looking forward to the next time I intend on doing them, haha!

I am seriously considering adding this to my regiment.

Question. How often is too often? Meaning, I am currently on a 4 day split (cutting phase) with three days of cardio. Were I to do this on my strength training days, this would be four days. Would that be too much?

I am seriously considering adding this to my regiment.

Question. How often is too often? Meaning, I am currently on a 4 day split (cutting phase) with three days of cardio. Were I to do this on my strength training days, this would be four days. Would that be too much?

2-4 sessions should be good. I would use this in place of slow cardio and add slow cardio has you see fit over the coming weeks. However, you shouldn't have to do long bouts of slow cardio. 15-30min.

Circuits are very demanding if you use the right intensity.

Edit: You can also do some slow cardio after your circuits. 15-30miin

I am seriously considering adding this to my regiment.

Question. How often is too often? Meaning, I am currently on a 4 day split (cutting phase) with three days of cardio. Were I to do this on my strength training days, this would be four days. Would that be too much?

I don't think there is a right or wrong amount to do these, although I might start slowly. They are pretty tough.

I also wouldn't reserve them for weight training days only. You could just as easily do them on cardio days too.

If you make it through a few rounds of them, see how you feel. Try them once a week to start out and then bump it up. It's not a bad idea to reserve them for busting out of a plateau as well.

What if I were to throw in some Burpees to this?

http://www.exrx.net/Aerobic/Exercises/BurpeeAdvanced.html

Overkill perhaps?

What if I were to throw in some Burpees to this?

http://www.exrx.net/Aerobic/Exercises/BurpeeAdvanced.html

Overkill perhaps?

If you're talking about the complexes discussed at the beginning of this thread....sure, why not?

I might get rid of the mountain-climbers, and replace them with those. By the end of the circuit I am usually pretty ready for a break. Adding another exercise might be hard, but certainly doable. I would try substituting first and then work up to adding. Just my opinion though.

Hey guys, i figured i would post what i've been doing the last 10 days or so. I finish every strength training session with a circuit that wipes me out. Although, after todays circuit i feel pretty good and alert.

These circuits are brutal: Here's an example of what i'm doing but i use two 20lb dumbells. You can get pretty creative with these. I still only manage one round but will work towards 3 rounds with 1-2min of rest between circuits. You can do these on your off day too if you like.

http://youtube.com/watch?v=P5s5T95pmBs

Each round should take 5-7 minutes.

Tried this after my back workout today, haven't sweated like this in awhile :tu:

How often can we do this? I do a 3-day split - is it worth doing after every workout?

Tried this after my back workout today, haven't sweated like this in awhile :tu:

How often can we do this? I do a 3-day split - is it worth doing after every workout?

The guy in the video recommends no more then 4 sessions per week. So yeah, you can do it after every session. :)

Don't forget to progress and/or switch up the excercises.