Table of Contents:
Full Body Circuit Training With Stephanie: Part 1
Video taken from the channel: Qinetic Live
Circuit Training vs Set / Rest Training
Video taken from the channel: RedDeltaProject
What Is Circuit Training Health Benefits Of Circuit TrainingIs Circuit Training Good
Video taken from the channel: Whats Up Dude
The Most Effective Workout How good is Circuit Training?
Video taken from the channel: Calisthenicmovement
Circuit Training for Boxing | Can You Do This Workout? | Bootcamp Conditioning
Video taken from the channel: Precision Striking
Circuit Training VS Reps & Sets in Calisthenics (WHICH ONE IS BETTER?)
Video taken from the channel: SaturnoMovement
4 Keys to Building Muscle w/ Circuit Training
Video taken from the channel: RedDeltaProject
Circuit training is a technique that involves doing a series of exercises, either strength training exercises, cardio exercises or a mixture of the two, one after the other with no rests in between exercises.”Circuit training is a style of workout performed with different stations or exercises at a high intensity with little to no rest between each station or exercise,” explains Chris Ryan, one of the.How It Works You won’t be bored when you do circuit training. This workout gets your heart rate up and strengthens your muscles at the same time.
You’ll move quickly through 8-10 exercise stations.Another perk is that you can do circuit training anywhere: in a gym or at home, and it can be done with dumbbells or simply with bodyweight. Because there are countless ways to create a circuit.Each station has a different exercise. You may do bicep curls or jump rope for 60 seconds.
You’ll do about 10-25 reps at each station, lasting between 30 seconds and 3 minutes, and then move on to.Meaning. Circuit training method was developed by Adamson and Morgan of leads University in 1957.
It is a specific arrangement of exercises, performed systematically and repeatedly as circuit. Circuit training consists of various exercises.. The circuit training’s main aim is to develop endurance and strength simultaneously.The goal of circuit training is to strength train at a high heart rate. The exercises you select are done consecutively without rest, so that your heart rate is constantly elevated.
However, by not using the same muscles back-to-back, you “rest” each muscle group while.Circuit Training. Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a.
Most of the heavy breathing that comes from circuit training is due to restricted blood vessels during the movement of muscular activity, plus consistent work and adaptation of our energy systems.Circuits can be used for both strength and cardiovascular training—and even both simultaneously—making circuit training ideal for those who are crunched for time. After choosing your timing intervals based on your goals, select a few exercises to put together for one round of your circuit (typically four to eight exercises).
Circuit training combines toning, cardiovascular fitness, and resistance training in one time-efficient workout. Cardiovascular benefits are limited when circuit training includes only resistance training. Circuit training offers one workout that can improve strength, burn fat, and increase aerobic fitness.
How To Do Circuit Training A circuit is a bunch of exercises done in a row that train the whole body. Going through the circuit raises your heart rate, so it counts as a cardio workout too.A typical circuit training workout includes about 8-10 exercise stations.
After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations.Do this repeatedly and see the good result after a few weeks of exercise.
This certainly is a good kind of exercise for a circuit training exercise. Article by Ben Dolemite. Vital Statistics.
The chart below shows that circuit classes are very popular.The basic behind circuit training is that, it consists of performing several exercises on multiple body parts in a row, with little rest in between exertions. The two most important types of circuit training are the horizontal training and the Vertical training.
List of related literature:
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| from Bruce Lee: The Art of Expressing the Human Body | |
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| from The Biophysical Foundations of Human Movement | |
| |
| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults | |
| |
| from Textbook of Pulmonary Rehabilitation | |
| |
| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book | |
| |
| from Dynamic Physical Education for Elementary School Children | |
| |
| from The Complete Book of Figure Skating | |
| |
| from Encyclopedia of Sports Medicine | |
| |
| from Sports Nutrition for Endurance Athletes, 3rd Ed. | |
| |
| from The Essential Guide to Fitness |
245 comments
Those burpees are the easier type! Chest to floor is the way we go in our club
If the goal is not strength and muscles building. If the goal is to have a lean body, then what type of training would you recommend? Thanks in advance.
Is it possible that doing circuit training everyday for building muscle and burn fat at the same time sir?
I’m actually starting to add circuits to my weekly routine thanks for making this!
Love your videos Gabo, I use your morning yoga routine every morning I can! I have used reps and sets for a while but may look into circuit training, it’s hard to break out of the body builder mentality once your set in it!
I will train until I get to 20 sets remembers this comment.
Day 1:3 sets
I do all compounds on my first excersices in a circuit,I finish off with arms.i did the 5×5 routine but instead use those excersices to build my circuit A and b
I cant agree with you. If you do all of your exercisers properly ( I mean explosive pushes and slow muscle looseness ) you can always train your strength. Explosive strength like punching power.
I want to be both explosive and be strong
What type of training would you suggest me
I found that most abs tutorial video follow circuit set, why?
What a shame! Boy-girl or girly boy… Nevermind… Nobody wants such “girl” without any female fleur. What time! Muscle-girls and female boys… F*ck
One Question:
If I try to do 3 rounds of circuit training and for example pull ups i
can do 12 pull ups in the first, 7 pull ups in the second and only 2 or 3
pull ups in the third round. Is it better to do less pull ups in the
first round like 8 to do constant pull ups every round or should I go on
like this?
This is creepy, I was watching another one of your videos and was like I’m going to click on the newest one of his videos to see if I can get a reply, and I was going to ask about circuit training..
A good circuit is mountain bike for 3 hours. Pull wheelies every 2 minutes. Way more fun too.
Too much variety is nonsense, and stagnation is too
So the key is to build up that routine, and then change it after a while to keep the muscle guessing? (or rather not get used to minimalising effort for the same amount of work)
What I love of your videos is that… well, they almost always focus on the same principles, exercises and philosophy. Is not a bad thing, because we are the kind of audience that want to do little, basic, and effective workout; not the latest diet where you can eat everything and be lean, or the hottest functional movement: doing squats, with a barbell, over a yoga ball and a altitude mask.
Hi man, thanx for your effort, really helpful, And if you were honest, do you use dumbells or barbells for muscle building or whole your body’s muscle is built with only calithenics exercise like pull up, dip and push up?
This is the big weakness of the btx barstarzz program. You may be able to do the required reps for the first or second round but then your reps will decline��.
I did 4 rounds then jump roped for 5 mins. Took 2 min break, then did 2 more rounds and jump roped for 5 more mins for cool down. Good one to push threw thanks ��✊��
IS THIS LADY FROM RUSSIA? MOST OF THEM ARE VERY PRETTY & STRONG AS HELL.
I think one of the biggest non-senses out there is the idea that you have to take minimum break of 10/20 seconds between reps and very little time between sets. I have been doing the other way around and my volume and strength skyrocketed in a matter of weeks. It’s fine if ADVANCED people are doing drop sets, pyramids and other challenging routines. Does that make it a rule for everybody? Absolutely not, specially for the intermediate and novice guys. I have been sticking with my routine that gives me around 30 minutes of hard work everyday and there is always a little to improve. This video is another great video. People should listen to experienced people that have done a lot of trial an error, like you. Thank you.
Can you give an example of a good bicep with sets and reps that only use only bodyweight like pull ups
Started doing circuit training a month and I definitely see an improvement.
hello gabo!:) i have a question, what do you think about Superset? Example: pull ups,dips and rest and repeat the circle. I have goal building reps in basics exercises so strength and strength endurance..For me its like classic sets and reps combine with some little circuit principles, building strength/muscle mass and too some strength endurance/condition.
I’ll be glad for your answer. Greetings from Czech Republic!
One of, if not THE BEST body weight channel on YouTube, period.
I want to get to the basic basics (chin up, pull up, push up, dips and pistol squat). So circuit training is cool for me or not?
She would look good if you tan her before the video she has a nice body but she white it’s hard to see muscles
Thank for a great video!
For me, I just currently do a circuit training with similar rest times to normal training (Depends, I just rest the amount of time I feel necessary).
Just to emphasize my point againThis is not exactly “Circuit training” as portrait in the video, Because of the difference in rest times I mentioned.
What I noticed is that my training sessions are much more effective time wise, but still maintaining the same Volume per exercise.
Hope that helps someone. Jut give it a try!
haha, this is funny, this video is about a question I made you a few days ago, great work Matt, I’ll definitely try circuit training in a consistent basis, it’s really fun
Muscle confusion isn’t about doing other exercises or doing stupid things. Even doing same exercise, but with little higher weight is muscle confusion and to be more specific, it’s the muscle confusion you want to make if you don’t want to stop getting gains.
totally agree! #KISS Great job�� I’m a fan of your work sir!��
Terrific workout! Super effective and short so no excuses:-) Thank you Stephanie!
Do you still follow convict conditioning or are your workouts different now?
What is up guys! =) FINALLY!!!! SM Apparel & Equipment its already available with 15% OFF everything! ► ► https://bit.ly/2qNxSnw
THANK YOU FOR YOUR SUPPORT! <3
With all love & gratitude,
Gabo
Thank you very much for this video! I have been searching for an answer like this for a long time!
Could you possibly obtain better strength and muscle growth by grouping movements that work on different muscle groups, say squats and push-ups, combining them into larger alternating sets with 1 minute rests, before moving onto another pair of upper and lower body exercises?
coach i have a wierd muscle activation when i do chi ups i get more pump and muscle tension if forearm and triceps more than biceps what the heck especialy if i did get my my elbow backto get full range and activate the upper back i feel like my triceps is work more than biceps
Working on consistently doing the same warm up cycle routine. Not easy because the urge is big to do more & extra.:D
Hi i really want to do one leg squats but I can’t even sit into position without falling. What do i have to stretch to be able to just sit with one leg in front of me before i push up. I feel like my ankle is tight and can not bend enough to support me sitting on one leg. Thank you
Best channel on YouTube but underrated coz most wants only workouts…but this is awesome love from India ����
In my optinion, circuit training is only suitable for Cardio training (not the way we max out every single exercise, the way I’m talking about is chosing an 15+ RM exercise, doing 8-12 reps and combine 3-5 exercise of full body as a circuit). But I’m very confusing how some people can make incredible progression with Circuit training, their genes are so powerful, is it? Some people can do hard moves and their training program shit, but they still progress and stronger than me, I’m so confusing.
Is it okay to do mix? Example
Monday reps/set
Tuesday rest
Wednesday circuit style
Thursday rest
Friday reps/set
Saturday circuit style
Sunday rest
Hi guys I love your channel! I found so many of your videos very useful, but I didn’t found an answer to a question I have: I’ve been training calisthenics for around 2 years, this year I wanted to mix also some weights/ powerlifting, but sadly I’ve injured my shoulder, so for the past 6 months I couldn’t workout. My question is how fast will my muscle memory get me to where I was before and should go back to only calisthenics till I get back in shape or should I try to do also some weight lifting? Thanks!:)
Hi Gabo! Thank you for another amazing video. I’m a big fan of yours. I have a small question I usually have very limited time for my work out, so I prefer to do circut training because in that way I can do everything fast and still do a lot of reps. Question is if I make sure that my muscles are tired enough at the end, would this type of training be good for muscle growth? Thank you!
Peace and love brother I like the Malcolm tattoo respect ✊��. Let’s get this work by any means necessary
If i understand correctly, from this and the workout routine video: Hiit training will be a perfect fit for a maximum strength workout right?
I have another question:) Is the maximum strength potential increase with muscle mass?(seems logical but i want to be sure)
I started circuit training for the intent of building muscle 2 and a half weeks ago and i’ve progressed a lot; I went from a 45s plank to a 2 minute plank with a weighted backpack, 4 negative pull-ups to 6 negative pull-ups, 3 dips to 5 dips etc… The first noticeable change was my forearms, I have veins and muscle in my forearm that weren’t their before, then came my shoulders, triceps and chest which have become a little more defined (maybe this is placebo?). I like circuit training because they don’t have rest time between each set thus making the entire workout shorter. But I’m not really training for endurance and stamina, I’d much prefer mass, and according to your vid I should be doing the same exercise for multiple sets. But I’m confused because I am making progress in reps, but perhaps I’m not gaining as much muscle as I would if I was the same exercise for multiple sets? Your advice would be much appreciated:D Thanks.
Is it good to mix it for exemple: 2 days of reps sets and 2 days of circuit in the week?
I wanted to find a channel about calisthenics that tells everything without separate it in 7 different videos full with bullshit for so long and now I did! Thanks!
I just mix both methods, half of the week I do circuits and the other half sets and reps. Awesome video Gabo. Gracias por la informacion, muy util
Excuse me for asking Stephanie, but can you tell me how old are you if it’s not a secret? Thanks!:D
How can i train for explosive strength with circuit or sets and reps?
Hello. this video needs a bit more detail. slow down your rate of speaking, and lessen the sense that you are shouting into the microphone.
The average person out there, 99.5% of the general population, is looking to lose 5-10% body fat, to get down to “normal levels”.
as such, circuit training has huge benefits, far more so than traditional weight-training regimen, (3 sets on a machine with rest periods). circuit training burns more calories per time in the gym. suitable for male and female in the first 6-12 months of a fitness regimen, when the goal is to take off 10-20 lbs of excess body fat. building muscle strength and endurance without excess bulking.
these are all huge benefits that are key for the first-time, beginner, and even worthwhile for “lifters” who are at 15% body fat and have excess fat and/or need conditioning.
stage 1 should be circuit training for everyone who has excess body fat, which is 99% of the population.
traditional strength-building regimens should not even be considered until the person has had a few months committed to a regimen, and showing success in dropping pounds, building strength and endurance.
circuit training is highly beneficial for the average person, and typical beginner. One has to get to a fairly high level of conditioning, before one needs to commit to a traditional strength regimen (which is time inefficient and results in poor workout density).
using high intensity, high-rep circuit training regimen (12-14 machines, 2-3 sets, 15-60 reps depending on the muscle exercise), after 8-9 months of fairly regular commitment (and no workout distractions), I can now push more 1RM and far more muscle endurance than the posers and ego-lifters who have twice the visible mass that I do.
for 99% of the population, and 100% of all beginners, circuit training provides gains in all respects (strength, tone, conditioning, endurance, fat-loss) that pure strength-training can not hope to attain.
further, weight machines may not be “ideal”, but again, for any beginner for the first 6-12 months of getting into a routine, machines and basic body-weight exercises offer simplicity, time-efficiency, and flexibility (if one machine is occupied, skip it and go to another) that is unsurpassed. Tonite at the gym, I passed on some wisdom to a newbie, basically telling her to use a lower weight, increase her reps, choose machines that alternated upper and lower body, to increase her workout density. I asked her what was her goal, and it was to “lose weight”.
ie, workout density, increasing caloric burn per set, increasing reps beyond “20” with a slightly lower weight.
As I’ve commented on another video yesterday, given the choice of benching either a) 3 reps x 280, b) 10 reps at 260, or c) 25 reps at 250lbs, the latter will result in the best caloric burn, highest set intensity, and highest time under tension. It will build the least muscle “strength or size” by a small/slim margin (at worst) but in every other metric, massive reps with slightly lower weights, in a circuit train with zero rest is the best workout for 99.9% of the population.
One trick that I use on my circuit train to maintain intensity, is that I will drop the weight 10-20lbs on set #2, and another 5-10lbs on the final 3rd set. this is an underutilized technique that allows one to push the intensity and maintain reps in all three sets.
work performed is calories burned, total work completed is based on physics:
# of reps, x weight x vertical distance moved.
given any combination, the most calories burned will occur with moderate weight but maximal reps.
in my experience, upper body 12-25, maybe 30,
lower body and core, 25-60
circuit training is heavily under-rated.
traditional strength training, I may consider stacking on my circuit training as a substitute regimen, in 6-8 months once I have my body fat down to 12% or so, at which point my strength and muscle endurance will already far-exceed the muscle-heads at the gym.
more videos on the benefits of circuit training.
less shouting on videos
slow down the pace of your speaking, slightly, for better comprehension.
Love this channel ���� the reason I got into calisthenics. And I got a good laugh out of those outtakes ��
The most effective video ever, because there is a big confusion about how to train calisthenics sets or circuits?!
Thanks for the important content man.
Im training mainly for endurance but I do throw in 1 strength workout a week. So monday is weighted sets and reps Wednesday and friday is circuits. Working well!
Another informativ video, thanx a lot!my question matt: i´m working out 3 times a week in sets (mo, tu, wed) with the big 6 for building muscles and usually on friday a circle (trx, plyo, bodyweight) and give all out. Resting on sat and sun. what do you think about this plan.
I am currently going with bi-sets. I do mini-circuits of two exercises that focus on different muscular groups (ex.: squats and calf raises) and then take a 1-2 minute (depends on the exercises) rest between them. I complete an amount (4-5 bi-sets) and then move on to the next pair of exercises. I’ve been feeling improvements and my workouts go way faster, although slower than a circuit. What is your take on this kind of approach, Gabo?
So what if I do circuit but only with 2 excercises at a time? Say I alternate between pecs and shoulders?
I’m gonna do this tomorrow. Should I do it before or after my weight lifting?
Great topic, you covered it in a very accurate way, thank you for your ongoing commitment Gabo!:-D
My personal approach is reps & sets PLUS “active waiting” on the cross trainer (just light movement at moderate speed) and mobility drills between the sets.
This way I am moving constantly, it´s similar to HIIT training. I found that method great to get lean while building strength and muscles at the same time.
don’t understand these circuits. is A one then B the next? Then you have all legs together, all push and all pull. This isnt clear example of what to do and when. Can someone please explain.
It seems like it would be better to do the set and rest to me
Can you discuss whether doing pushups fast or slow which is Better?
I believe you should always practice skills fresh, doing skill work when tired leads to improper form and sloppy technique, in my honest opinion.
Hey man, I really like how you broke these 2 styles pf training down and mostly like how you use “space, stars, planets” as your theme. I hope you don’t mind I take these styles I learned from you for my own channel. lol
Hey Gabo, how do you usually schedule your workouts to balance resistance training (Calisthenics or Weights) with Yoga?
i used to think that it would be awesome to have a big gym and teach calisthenics to everyone to earn money but…. i find it more gratifying to just train people who are indeed interested in self growing, and have the intention and will to train. They might be way less people but they are genuine and doesnt take up my time, though i dont earn anything hahaha
just like gabo said, it depends on our goals and what we want to do. which is also the same mentality we gotta have in our daily life decisions.
Love the content. it is genuine, educational, and displays excellent vibes. (unlike that cocky chris heria haha)
Question: what type of exercise can we do for the ROW in the Circuit A portion? I ended up using the T Bar at the gym at 50lbs for the x15 as suggested in the description. Circuit A is really good. Only did it for 3 rounds and was a but drained (I’m 6’4 280..NOT solid). Thanks again
Thank you for the video, sir! You have a VERY SICK gym/playground set-up! More power!
Le has ayudado a mi mami a empezar su rutina de ejercicios. Se siente contenta por haber completado el workout sin breaks. Gracias!!!! Desde Peru.
I try to do sets and reps for body parts I want to increase strength, and after that I do full body circuit workout but with easier progressions for body parts I did sets and reps for.
Just been watching your videos, just found your channel recently. And honestly, there is nobody who gives out this much beneficial information on youtube. Definitely the best calisthenics/training and mobility/flexibility channels out here on youtube, and a very real and humble personality especially when other channels just run out of ideas and post random rubbish workouts that i know for a fact that they don’t even train. 1million subs is coming bro.
So is this basically to help you master you’re own body weight since it doesn’t improve cardio vascular wise not muscle gaining
Hi Matt, it is super difficult for me to gain weight/mass. I am 174cm (5 ft 8.5”) height and I weight 58kg (128lb.) I have been doing bodyweight exercises in form of circuit training for almost a year. I have gained strength and a bit of muscle definition/tone but not really muscle mass or size.
I train one day and rest one day. For about a month now I changed my routine incorporating weight training. It goes something like this: 1 day weight lifting, 1 day calisthenics using a weight vest and 1 day bodyweight calisthenics. Every other week I add a day with bodyweight calisthenics but using less leverage, sort of an active rest day (for example, I replace Pullups with Australian Pullups.)
One month is not enough time to reach a conclusion if this approach will give me the results I am after (gaining strength and muscle mass.) But in your opinion, does it make sense?
Thanks!
Im a heavyweight at 240lbs…imma be doing this in the morning and at night..this was a good wrkout…jus finished tbis on my vaca in Italy… Always wrkin����
If I am trying to increase my max reps, then should I train circuit style?
Great workout! It definitely kicked my butt, but feeling great afterwards! Thank you.
Hello Gabo! Thank you for your videos. Finally explained:) I’m going to subscribe to your website program to show my appreciation for your work, your videos. Best regards, Adrian
my own take away:
#1 Focus on Big 6
#2 Pick 1-2 Circuit Routines
#3 Do it consistently over time.
AND
the most important one:
Keep a workout log�� and strive of progressing ��my muscle ����building circuit routine.
If I sacrifice more total reps for BETTER HIGH QUALITY REPS…then JUST DO THAT.
CLAP CLAPPPPPPPPPPPPPPPPPPPP. NICEEEEEEEEEEEEEEEEEEEEEEE and stay home.
Why does the girl do pull ups without engaging scalpula first? Or does it just look like she is shrugged?
great video. can you please do a nutrition video. thank you.
Hi Matt! Hope you see this. I wanna try out a circuit based routine for strength training (exercises focusing on the big 6) Would you recommend doing it every 2 days or should it be every day? Thanks in advance!
My goal is to gain muscels… Can i train rep for 2 days.. And circuit for 2.. And 1 day for skills..????..
What about doing circuit training by hitting different muscles groups?
Like:
1pushup
2dragon flag
3calf raises
4pullup
5squat
In my current workout routine I mix circuit and reps and sets training. 4 workouts a week, 1 workout reps and sets, then 1 in circuit, and so on… I got a lot stronger and leaner so it seems to be a good idea:)
I do sets and reps for two weeks…and circuit training for the other two weeks
Sooo My routine is like thing,
10 Pull ups, 10 Squats, 10 Push Ups/ 10 Dips, 10 Abs Exercises ( All with different Variations)
How will it help? Been doing it 1-2 months, Seen improvements
Dn new subs here. Gomma go back here for conditioning! Wtf that’s fuegoooo
Thanks for this! I’m doing weights after this workout. Do u recommend that or another cardio workout instead?
Awesome vids as usual, huge fan here! Just wanted to clarify cause for some reason this topic is still difficult for me to understand. Reps and sets would be best if I can do my basics but am not strong enough to start skilltraining yet? My goal is not aesthetics but purely being able to do all the cool skills you can do. For example my pullups are clean but for now I can only do like 9 in a row, not enough to start front lever training. I do full workout 3x week with as much handstand, mobility and other stuff in between as possible cause I hate rest days. Do I keep this up or should i go for circuit to get to that 15 rep range and the strength to start skilltraining?
My workout is a brosplit circuit workout of high volume or as many reps as I can in a minute with 20 seconds of rest in between exercises.
I give myself up to 2 minutes rest before I repeat the circuit agian.
Hey I love your vids and I dream of. Becoming pro and you helping me out alot
Can do TRX exercise after calisthenics.Hey boss PLEASE reply ��
Great…Do you lift weight also..Or.Only circuit training like push ups.. pull ups.. squats are enough to get a lean an imposing personality and body like you..I am more into hath yoga..how can ww include yoga with exercises together before or after…What’s your take on surya namaskar..??
What if I did S&R on Monday and Friday, and Circuit on Wednesday, and flip that the next week? That way I get the benefits of both worlds with minimal sacrifice!
Is there a reason why he does one-handed pull-ups and not chin-ups?
Good explanation ��
I have my physical education exam tomorrow… It was helpful ��
When you guys going to upload some new full length vids like this?
One Question:
If I try to do 3 rounds of circuit training and for example pull ups i
can do 12 pull ups in the first, 7 pull ups in the second and only 2 or 3
pull ups in the third round. Is it better to do less pull ups in the
first round like 8 to do constant pull ups every round or should I go on
like this?
Thanks for the simple explanation of this common sense concept, that all of us seems to forget and nobody points out. Thanks again! Your simplicity is your strength.
I thought ‘Madonna Papa don’t preach’ was about to start! ��������
He can’t do push ups and burpees everything else pretty good
Hey Alex,
I would like to train for strength and skills. I’ve been watching your videos and love the information I’ve been receiving! If I wanted to learn skills and gain strength could I do Strength/Skill training (High intensity longer rests) in the beginning of a workout and then hypertrophy training after? If so, should/could I do it almost every day like a Monday Friday? Also how big of a roll does time under tension play when it comes to intensity? if I do one pull up at a 15-0-15-0 would that make it now a high intensity exercise or only weight and leverage would add too the intensity??
Thanks for your Help!!
Precision striking Brother you are one of the best online boxing coach. I have a fitness channel but I learned a lot of boxing from your content. Please keep up the work.
Regards,
Gameletic
one serious thought of my challenge and journey.
my main goal currently is NOT to build muscle or strength BUT to stay healthy, consistently injury free and lose bodyfat down to 10-12%.
I did over the last 2 months a fullbody big 8 (big 6 + ring rows + superman) workout…
my main (problem) challenge w/ this routine is that my whole muscles tighten up really fast ❗❗❗and my quality w/ set 2 and 3 is just really, really, really bad! ������
⚠️ I followed your advice to ������lock in most variables������ and progress�� a few of them consistently ⚠️ I just thought this uncomfortable tight feeling will go away and I will get used to it BUT after 2months it’s still there…I had the idea that I should reach high fatigue by doing 3 working sets of pushups in a row THEN move on to the next for better longterm progression but this didn’t worked well…
yesterday I did a experiment and did all 8 moves but in circuit style.
��30sec T.uT.��I would do Superman
⏰ 1min Rest⏰ yoga/walk
��30sec T.uT.��Counter Pushups
⏰ 1min Rest⏰ yoga/walk
…
until all 8 are done ✔then repeat ��for total of 3 rounds.
and BÄM!!! ��������my tight feeling in my body parts that I would usually feel was almost gone!!! ��
my quality of my 2nd and 3rd round of exercises got a lot better. ������ ������
I guess that’s the magic of the “big 6” because they complement each other + my blood flow goes through the whole body better = the more i do…the more loosened up my body is + I am more rested…and so on…
that’s exactly what you ALWAYS PREACH:
������Don’t change your routine ������
➡️➡️➡️ADJUST your routine ⬅️⬅️⬅️w/ the insights you got over the last 6-8weeks.
I will follow this training style now for the next training phase and I am very curious how this will work out! ��
I swear by xxy…I am soooooooo excited w/ this!!!
You know…without YOUR VIDEOS I would have changed my routine after just 1-2weeks maximum and than face the same problem over and over again without consistent progress!!!
Truly wanted to share this with you Matt.
and I truly apologize for the long comment. I know you are busy as hell and got a lot of work with your 2nd book and so on.
thanks for everything. ����
What if i do one circuit then take a rest for 1 minute is that still circuit training or set training, and what type of effect will it have
It’s the say ing I going for // keeping it simple for next 8 weeks of gym work… concistant //.
With calisthenics I prefer focusing on strength and time under tension. So I’ll do straight sets/2-3 min rest periods. Then I’ll do conditioning after (hill sprints, battle rope, etc). I feel like by keeping the two separate you make gains in both. Circuit training is more about conditioning only.
Dunno if im wrong but imo circuit is a bit more though for brain
Great workout!! i think you need add a bell…..I get lost in the transition from one exercise to another
I reckon this chick and the baldie are related since they seem to have similar facial features.
Can u explain me how important the rest between circles is or if it even is? Hannibal for example said he does almost no rest
I do this workout twice over and I have to say I’m in great condition in lockdown from this video ��
I totally love this workout. Its made me into some sort of machine bro. THANKS
How does this fit with the strength and muscle increases shown by people training using HIIT methods, which are essentially circuit training.
How do you square the comments at 3:15 following with the studies that show that HIIT is a very effective way of improving cardio and endurance?
the circuit trg built my endurance, R&S = focus muscle grp trg. e.g. if I keep doing muscle ups trg, that’s the upper body focus.
this circuit is great! i wish you got more stuff like this! thanks a lot!
Thanks JT that’s was great! Using this as my home circuit workout ��������
Awesome video! Always looking for new workouts to mix up or add to the routine. Thanks for uploading this.
I’m new to this channel but holy shit I don’t know how to thank you for all this info. Been doing calisthenics for quite a while and was a bit confused how to build muscle and learn skills. Mad respect, you gained a new subscriber! ����
Plz put your camera higher and show us more of your beautiful face! ☺️
Thank you for this, I’ve started this today and hope to do it every day so I can join a boxing gym and not look stupid losing all my breath ��
Thank you for another useful video calisthenics movement, so what is the ideal workout routine to build muscle mass and learn special skills like planche,front lever, human flag, handstand push ups, muscles ups
So please help me with it
idk if this is a dumb question but does this help lose weight
Hey Matt. I was wondering which is better to keep in my leg routine: hamstring bridges or calf raises. I want to gain calf size but I also want to work on bridges? I do Broad Jumps, pistol Squats, Bulgarian Split Squats, hamstring bridges, and calf raises. I don’t know if this is too much which is why I’m asking the question? Any help is appreciated. -Allan
those who think this is easy just increase the intensity too much then you realise how hard is this.
1:14 for beginning of workout
0:44 30 second break before beginning of workout
So would you say circuit training would be better for me, I’m in JROTC and I want to increase my push up,sit ups,and chin up numbers a lot but still build muscle while increasing them?
I did set for 2 years barely any gains, once I switched to circuit training I start to see muscle growth, chest,abs back etc etc,I did bench,back,shoulders press,triceps, biceps,abs 8×10 reps in one 2 minute round,I rested 1 minute and did it all over again for 8 more rounds.i got lean and build more muscle,I didn’t lose weight but got way thinner and more muscular.
Tf I train calisthenics and I have been doing circuit workouts for 6 month without knowing the other training style but incredibly I gained 12 kg of muscle
This is do-able… Infact the pushups in the video are lame… I have been asked to do worse… it’s A good drill no doubt… but not that difficult… just 15 secs… can be done… atleast 4-5 rounds can be done easily.. and I am not even a fighter or a fitness champ
This is a major thing that I needed because I’m sort of out of shape I’m getting your techniques down slowly but I really needed this thank you so much
Please please help me I am a 37 martial artist I love bodyweight training and I want get stronger bigger legs. Improve flexibility and protect my lower back. Any advice?
Probably the most informative calisthenics videos on YouTube. Mis respetos and un mil gracias��.
I think this comparison is a bit one-sided. Although rest times between sets are typically shorter than in traditional training, the rest time does not have to be so low that you cannot complete your exercises with correct form. Here is a study that compared the high-resistance circuit training with traditional strength training: https://www.ncbi.nlm.nih.gov/pubmed/21659889
tl;dr: HRC training promoted a similar strength-mass adaptation as traditional training while using a shorter training session duration. Also it proved superior in decreasing the bodyfat percentage.
I know this is an old video but thanks bro.
I went straight for circuit to start out with, but I was thinking about giving normal sets a go.
I want lean and toned… dnt want gain muscle.. circuit training will help me?
My opinion is if you are not training in a professional capacity, it should not matter, since both method could be incorporated in an exercise routine.
Thoughts on Hannibal For King’s “Around the world” routine? Can we attribute his results as a testament to circuit training?
I did circuit training for a whole year before switching to a reular program with less reps and twice more sets. It takes forever to finish though.
This is what we focus on for combat sports. Doesn’t matter how hard you can hit if your gas tank empties and these kind of workouts greatly help to increase how far you can go before gassing, if at all
Clear and consistent instructions coming from your videos like always
This is a great explanation. One very good alternative with circuits rarely used is to set it up from the start for whatever endurance rounds / rests you desire and then progressively add weight to the bar only, while leaving the other variables static. This will make it far more muscular strength endurance for the specific endurance time frame you set up. Outstanding results for combat sports and equivalents.
So, first I gain the muscle-mass then maintain it with circuit training?
This type of workout isn’t needed unless you’re an athlete or fighter. if your goal is to build muscle, than do the BASIC workouts/exercises that recruit the most muscle fiber. If you’re trying to burn fat, do cardio. Circuit training will help a bit with both, but won’t maximize either of them nearly as well. I’ve been in the gym for 20+ years. I’ve never seen so many different type of people workout as I do these days and Ive also never seen so many people look the same day in day out doing these circuit workouts. If your goal is to just get in shape, go at it. But if you want to maximize muscle and fat loss, don’t do circuit.
Tough mam I will try. Super energy. If I had to only talk like this I would have exhausted
I would think that you could build muscle with circuit training. If you simply make a a split style circuit (push, pull, or push, pull, squat) that fatigues the muscle to a high degree, would the muscle not grow to adapt to that? It’s like training pull-ups to failure, for 2-3 sets and that will make the muscle grow. When the pull-up gets too easy, do archer pull-ups. Like a progressive workout to failure but circuit style.
I think he’s going too hard. I stay fit at 44 with frequent circuit training, and occasional pure strength sessions. my cardio is not bad even tho I don’t train for that, and I out lift young guys and big guys my age at work (construction)
This is arunkumar.. from India…I watch all your videos…..am so impressed……love you…
I want to get strong and build athlete body as well…Should I follow circuit training with 2-2sets or just do the max sets of a particular exercise in a routine?
You just made it all clear to me. I had some disvantages of the circular training when I I was using a wrong program for the beginners made by one reknown channel. Your program, on the other hand, has given me incredible results within just 3 weeks.
I tracked my routine is very good to show your progerss.Thank you (my inglish is pour).
I always do superset between 2 exercises such as chest & back, bicep & Tricep in the gym due to limit of time. Is this a bad thing as well?
What problems can Circuits have on Ligaments and Tendons?:O
i’m not really into chicks like this… but this chick is sexy as FUCKKKK… whether a chick is a gymnast or not… they still have sexy legs and ass… and thats all i care about…
You can also combine this 2 Methods in one Workout. For myself i do reps/sets at the beginning as skills, and to finish the workout i do a circuit basic style with pull ups dips and so on.
A lot of good advices one more time like every time ^^ keep going in this way and thanks for ur work:)
You are the best, Stefanie. Thanks a lot for your wonderful classes!
I’m not sure if this is a hybrid of the two but this is what I am doing right now. 6 days a week
Minute high knees
30 sec rest
10 squats
30 sec
10 push ups
30 sec
10 sit ups
Minute rest
5 clean and presses.
Rest 2 minutes then do it again 5 times.
Edit. I’m not saying this is the best way to do things I’m new to this style of life after being a fatfuk.
I want to be able to do more pull ups and eventually build up to a muscle up. Is that considered strength endurance training with that goal in mind
Hey guys, a question at the side. Any suggestions for dips when my shoulder hurts when im going too deep? Its not a harsh pain but I really feel my shoulder when I go too deep and I just took a 2 week holiday break, that didnt fix it.
Ambos funcionan para construir músculo?? nose si entendí bien la úlima parte. o uno es mejor que otro para esto?
Hey saturno please reply…i started circuit training 3days ago before it i did sets reps…i am facing low testosterone issues…what should i do help
Your videos are really helpfull! Just some questions:
1) Do you any alternative sport (boxing, climbing, swimming, soccer…)?
2) What kind of cardio training do you do or would you recommend?
really useful info. thank you….and it was a real pleasure to watch your awsome athletes doing their stuff…..thank you
i want to look like the guy in this video. how can i achieve that?
what type of work out do you suggest for a person that trained mix martial art.. which one would be better..
Little bit surprised you said it’s bad for cardiovascular training. It goes against my logic. With short rest periods it shouldn’t matter that the movements are aerobic in nature. Your heart rate is elevated for the whole duration of the workout.
Bro u are my idol for this year. I am fully focused on you tried thenx., then weighligting and now i dedicate to you…/\\.. fanboy alert…
Great content. Keepup the good work. Gonna spam your channel like this.
Circuit training is not so bad. You can reduce the cons of circuit training while still gaining strength by splitting into different parts of the body. for example weighted pull ups with really heavy weights for less than 6 reps with controlled movement then change to heavy squats then keep switching. When reaching overload change to another part like intense bench press then to weighted leg lifts. It can actually work but it has really intense pain on the body the next day.
Circuit training is ok if you train 2 or 3 times a week. If you train more frequently, like I am doing, you will have to start alternating your muscle groups like pretty much every single bodybuilder and powerlifter does. Make sure you give each muscle 2 days rest before training it again, meaning you will train each muscle group twice a week if you train 5-6 times a week.
what type of workout should i do for recovery? i keep hurting myself by lifting weights in bodybuilding style training. should i try bodyweight circuit training? or just lower the weight?
Love circuits, it saves time and you still feel like u got a good workout in ��
Good tip, but no need for the loud music I guess. Just too much noise. Thx for the tip, and may you can tell us a tip for the cardio also.
I’ve been doing circuit training for a few months and I feel great my body is changing and getting stronger I was doing set to set with longer rest and it didn’t work for me so I changed it to circuit training and it was more better because not just working multiple muscles getting stronger I am getting muscular so it all depends on your hard work and determination and rest days that’s what’s going to transform your body through circuit training
question im a martial artist so my training splits is
monday sprints with a burpees
tuesday explosive,
wendsday muscle endurance,
thursday endurence mix with conditioning
Friday maximum strength
will this help me withmy goal of power strength and endurance or am i beatibg a dead horse
Hey Gabo, great video as always! I wish to learn the planche and the handstand. My thought was to follow your intermediate full body workout one day and a tuck planche work out along with some handstand and core the next day and rest on weekends. I am in school which means i dont really have that much time. Will my planche progression really be hindered by this style that i am thinking of? My main goal is strength and not so much of endurance. Is circuit style not really not suitable then? Thanks and lots of love❤
For real, you are actually the best fitness channel. Everything is simple and easy to understand. Thanks!:D
The movements are great individually but is it just me or the flow of the entire workout sequence was kinda off? Hmm i was kinda bored halfway..
Great workout! I’m so happy to find this video.
Thanks a lot!
At last an excellent and clear explanation of the different training strategies, thanks!!!! You were very very clear and easy to understand.
Hey alex do know any good stretching exercises routines that i could do before and after a workout that choose to do because i wanna do some of your workout videos so that i could start to get in better shape
Thaks for the video! It’s very informative and gives a better insight on different training routines. Please do more videos on the pros and cons for different training routines and programs. Keep up the good work!
Great breakdown! The only part I would be disagree a little bit with is the statement of cardiovascular improvement. There is definitely a high cardiovascular and metabolic component to circuit training, but it will depend on the types of exercise and duration. Some circuit training include power jumps and explosive movements, which will call for a lot of energy, thus invoking high O2 intake and improving VO2max over time. Everything else was well stated. Good stuff.
Les épaules relâchées et les coudes déverrouillés sur les tractions, les épaules en avant et les coudes verrouillés sur les dips… Ce sont bien des erreurs à éviter non? Je suis étonné de voir ça sur une athlète qui, de toute évidence, fait ce genre d’exercices depuis un certain temps:)
2 questions
1. What are your thoughts on supersets?
2. Do you plan to do a video on plyometrics/explosive training, whether they’re good or bad, pros and cons, etc.?
“Bodyweight exercices for good posture (stretching, upper-mid back training)” video pleaseee
you mean that strength endurance is not going to improve my stamina?
My question is how do you track progress with circuit training and could you give some example?
But its not rest between exercises? and how many exercises in a circuit?
Did 5 sets after that 3 rounds of 2 min shadowboxing and after that again 5 rounds of your workout, thank you so much will include this in my regular routine you motivated me so much during this routine! subbed!
I did jab that subscribe button. And after that i remembered…I DON’T HAVE AN INSURANCE.
You pussies kill me man!
Try eating a hotdog in each hand juggling the tv remote and sitting legs straight out all while trying not to spill one drop of your beer tucked between your knees!!
Which is the best approach to combine them in order to obtain their benefits? A week of circuit training and the next one of set/rest for strength?
I’m switching to circuit training. I was doing typical weights/calisthenics followed by a half hour of LISS cardio, and it wasn’t doing much for me. Circuit training kicks my ass so hard that right now, I can only do a single circuit; if I try another, I’m shaking so much I can’t get through another set. It’s going to take me a while to build up to 3 circuits.
w/o watching the video my guess will be: it depends (on your goals):p
Man gabo I’ve heard people explain this to me more than once online and I never got it till now how you explain it while doing it in the video thank you man it makes so much sense what you doing and saying I learn by image a lot better I must admit I don’t think I listen as well but I don’t let it stop me from learning thank you gabo your Jamaican fan always
This is very helpful for me and I was helping the people in my school when they get bullied
I am new to this, Just started working out but is this good to build muscle?
I’m 5″6, 15 years old, 75kg, 28% Body fat
my main goal is to burn fat and maintain or build a bit of muscle
I already have a full body workout but i don’t know whether to do it as a circuit or in traditional sets
In a circuit Im more out of breath and sweat alot, but in the traditional set style training I feel more sore and pumped
which one would you guys recommend?
Great video! Quick question, can I split the circuit training to 6 days a week (push, pull, legs), or is it too much?
I think that chain training incorporated set/rest routines build strength allowing for the circuit training approach to not only build endurancebut also add a higher rep/weight/tense threshold to your speed. Both go hand in hand. Great video, and very important information again.
What exercises should you stay away from with back problems and are in the 50 plus age group? How should i start a new workout after not doing BW training for quite a while? I am a smaller thin guy of a height of 5’6″.5 tall and around 135 pounds and need to lose a belly and would like to get stronger and build some muscle as well. Any help would be greatly appreciated and i love this channel. Thanks,
Gary
Hey Gabo wanner ask if you never have tried intermittent fasting or you can make a video about it:) and thank you so much for your help with my training and i will like to know more about intermittent fasting and if it healthy for me i have a body fat on 7,5-8,5:)
Very good circuit �������� and the music is amazing ���� song name is Ritornata dalla Luce Pleiades version ☺️
What about training in a circuit, but with something close to normal rest periods? Ie suppose your workout would have been 3×5-15 pull ups, 3×5-15 ring press ups, 3×5-15 pistols. Is there any disadvantage to cycling through the exercises, rather than doing 3 sets of each before starting the next? Intuitively it seems like the former approach would allow you to do slightly more total reps since the major muscles groups worked in each would have substantially longer before getting used so intensively again.
So…
Does “Sets/rest for bulk. Circuit for cut.” make sense?
I want killer abs to show…My family’s all fat, currently on CC initial stages
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from Next Level Diet is the only diet I could follow forever. It’s really sustainable and easy to follow.
This guy has a great fluidity to his technique, and the accompanying music is perfect tempo. looks like a great conditioner.
Enjoyed this video until around the 8 minute mark. Exercise is done on the right hand side…what about the other side!? If it’s coming later you have to specify it’s coming later.
Thanks a lot for your tips! I live in Italy, and i was going to debut on my first boxing match after a whole year of preparation ( just 5 days missing), but all the activities was suspended due to the Coronavirus! I’m still keeping in shape also because of useful videos!
Angelo
I trained before this and I did your circuit because I didn’t sweat.
All the staff have four letter names? Leon, Alex, Sven… I bet the chick’s name is Kyra (?
Now, I use circuit training because i want to get more repetitions and endurance, but now i want some strenght and i don’t exactly how to train for that…:)) i don’t know rep range..etc for that.
i almost died because of this workout EVERYONE UNSUB HIM HE THE WORST
my circuit training are 5 sets. every set are
squat jump push up jumping jacks calf rise ( no weight ) plank and sit up
is that good enough?
Alex kindly provide information on how to gain muscles as well as strength
Nice video!:)
I’d love the links of your older videos you’re refering to in this one down in the description, just found your channel, so I haven’t seen them yet 😉
This was a “to the point” video.. I sub and liked.. btw keep it up ��
Love it! I always wondered this myself. Or wondered why something wasn’t getting better because I focused on the other principle. Need to incorporate more circuit type training for the volume.
Man I love how sharp and deep you are explaining everything. Makes the video a lot more interesting to listen!!
All the best man 😉
It you do the burpee right, it involves a push up and an air squat with knees tucked in. Couple that with a chin up and man do you have a full body workout for efficiency.
i must share ur channel:D u need more subs and views great vids
Hi! what if you’re beginning, and 15lbs overweight. Would you recommend reps and sets and build up strength along with it, or circuit to increase endurance and fat loss then switch it to reps and sets?
Hi Gabo, I usually implement a hybrid method between circuit and reps&sets. I would typically perform supersets of antagonistic muscle groups (Example A: Push ups + Australian Rows; Example B: Pull ups + OH Press; Example C: Ring bicep curls + Ring tricep extensions) I get a lot out of this style of training as it allows me to get in plenty of training volume, it helps me recover fast between sets, it promotes structual balance across my muculoeskeletal system and it challenges my cardiovascular capacity.
However, I do agree on the underlying conclusion of your video. Keep up the awesome work, man.
Once again the exact video i needed right now!THANK YOU SO MUCH ONCE AGAIN!!
One first set I was saying this is not so bad, but I really broke down on the 4th set. It had me sweating, nice workout!
Just increase the rest period. It’s not rocket science. In regards to strength and circuit training.
Some nice little additions that I will use in my class thank you very much X
I sometimes do both in the same workout. Between circuits, I’ll do full-body endurance work (like boxing or swimming) before doing the circuit again.
I really didn’t like this workout. It was a little all over the place. The transition from one exercise to the next seemed abrupt and too quick
Is it okay to mix circuit and reps??
Example
Monday -reps/set
Tuesday rest
Wednesday circuit
Thursday rest
Friday reps/set
Saturday circuit
Sunday rest
i had to take breaks. them different pushups showed me i can improve ����️ ��
Love the workout but those plank rolls…umm NO..lol I will be rolling on the floor..
I’m trying this with a bad knee from injury so wish me luck fellas
I have actually just started circuits for the time saving benefits, I do an A / B style routine and alternate them
Great workout but there were modifications for every move Stephanie did but she didn’t mention one. There are many out there like me who can’t do impact.
Thank you for the full workout!!!! You are the BEST!!! just what i needed!
would of been nice to do an example of the modified versions for us newbies
Why not both? Circuit training is good for a quick metabolic workout and endurance, sets and reps increase strength. I typically do sets/reps in the beginning of my workout then finish with circuit training ����
Great and hard workout, i tried to follow you at my own pace, i have some trouble with balance hehehe, but at the end i feel good and sweat a lot, thanks for sharing.
Another great workout by Stephanie!! Pretty sweaty for a short workout!! Loved it!!!