A new (more effective) method of strength training

Terpnista84

First of all I no longer do machines, I prefer free weights or cables. I grew up thinking that when you lift weights the proper method is to do an exercise for three sets with rest in between each set. Then move on to the next exercise and so on.

I was reading an article to get rid of this cellulite and the writer suggested doing circuits. Yesterday I worked on my lower body and did three circuits, each with three exercises. For each circuit I would go through each of the three exercises without resting and then rest for a minute and then start round two and then round three. Then I moved on the next circuit and so forth. I felt like I really pushed myself (I have the soaking clothes to prove it lol).

I know this isn't a new concept but I'm trying it because it may be more effective. Is this better than doing it the old way?

cantfail

If you are talking about weight loss, I think it is more effective because it keeps your heart rate up.

Terpnista84

Bingo! Never thought about that lol

I'll keep at it.

sweetpea03b

Yep... that's basically the way New Rules of Lifting for Women is structured as well. I've had the most success in my weight loss/body recomposition since starting NROL in Nov.

mamasmaltz3

It depends on what your strength training goal is. It sounds like your goal is weight loss. Circuit training would be good for you because it helps to keep the muscle you have while losing weight and you will burn more calories while doing it because you are keeping your heart rate elevated throughout the workout.

My goal is to gain muscle and strength. So, circuit training won't work for me. I have to lift the heaviest weight I can 3-5x and rest for 3-5 minutes so I can do it again.

It's all about the goal.

Terpnista84

It depends on what your strength training goal is. It sounds like your goal is weight loss. Circuit training would be good for you because it helps to keep the muscle you have while losing weight and you will burn more calories while doing it because you are keeping your heart rate elevated throughout the workout.

My goal is to gain muscle and strength. So, circuit training won't work for me. I have to lift the heaviest weight I can 3-5x and rest for 3-5 minutes so I can do it again.

It's all about the goal.

I do want to lose weight but I don't want to be soft either so gaining muscle is important. Or maybe just tone.

Cherimoose

The purpose of strength training isn't to get your heart rate up - that's cardio. Removing the rest between sets reduces the quality of the lifting. Your form will be worse, and you won't be able to lift as much. To reduce cellulite, lifting heavy is the key. You might burn a few extra calories by not taking a rest, but you can also do that by doing cardio later. Or by eating fewer calories.

By the way, you don't necessarily have to do 3 sets of a muscle group in a row. I like to cycle through the 3 major muscle groups (legs, pushing, pulling) because the extra rest time improves my form and lets me lift more.

Leadfoot_Lewis

If you are talking about weight loss, I think it is more effective because it keeps your heart rate up.

Exactly. But not more effective for strength/muscle gain because you're not able to lift as much when doing circuit training. Just depends on what your goals are.

brower47

It depends on what your strength training goal is. It sounds like your goal is weight loss. Circuit training would be good for you because it helps to keep the muscle you have while losing weight and you will burn more calories while doing it because you are keeping your heart rate elevated throughout the workout.

My goal is to gain muscle and strength. So, circuit training won't work for me. I have to lift the heaviest weight I can 3-5x and rest for 3-5 minutes so I can do it again.

It's all about the goal.

I do want to lose weight but I don't want to be soft either so gaining muscle is important. Or maybe just tone.

While eating at a deficit, the most you can hope to do is maintain the amount of muscle you currently have. You can see strength gains but not additional muscle mass. You can't make something from nothing. That said, it sounds like you have a good program for your goals, weight loss and muscle retention. Just make sure that you're getting enough protein, .8-1g of protein per lb of lean body mass and you'll do a pretty good job of keeping the muscle you already have. The 'toned' look you want will be a result of keeping that muscle and getting rid of excess body fat.

Stage14

Yep... that's basically the way New Rules of Lifting for Women is structured as well. I've had the most success in my weight loss/body recomposition since starting NROL in Nov.

What? No, it isn't. NROLFW does have you alternate some lifts, but it doesn't remove the rest period from between sets and it focuses on lifting heavy and progressive, not circuit work or heart rate.

rystraum

I would suggest going for heavier, less reps with more rest in between than going for a circuit.
I also suggest following a good beginner workout like Stronglifts (http://stronglifts.com/5x5/).
It's simple, and would take no more than 3 times a week, 45 minutes per session when you're resting for 90 seconds in between sets.

Stronglifts focus on building up your strength and this is good for weight loss because more strength = more muscles = higher metabolism = easier to lose/maintain weight. Don't be afraid that you'll grow really big when you lift heavy because women doesn't have enough muscle building hormone to grow really big (as long as you're not taking steroids).

mamasmaltz3

It depends on what your strength training goal is. It sounds like your goal is weight loss. Circuit training would be good for you because it helps to keep the muscle you have while losing weight and you will burn more calories while doing it because you are keeping your heart rate elevated throughout the workout.

My goal is to gain muscle and strength. So, circuit training won't work for me. I have to lift the heaviest weight I can 3-5x and rest for 3-5 minutes so I can do it again.

It's all about the goal.

I do want to lose weight but I don't want to be soft either so gaining muscle is important. Or maybe just tone.

Gaining new muscle while eating at a deficit is very hard to do. Especially if you are close to normal weight and have been lifting. Strength training while eating at a deficit does lessen the loss of lean muscle that can be as much as 50% of your weight loss, in some scenarios.

brower47

The purpose of strength training isn't to get your heart rate up - that's cardio. Removing the rest between sets reduces the quality of the lifting. Your form will be worse, and you won't be able to lift as much. To reduce cellulite, lifting heavy is the key. You might burn a few extra calories by not taking a rest, but you can also do that by doing cardio later. Or by eating fewer calories.

By the way, you don't necessarily have to do 3 sets of a muscle group in a row. I like to cycle through the 3 major muscle groups (legs, pushing, pulling) because the extra rest time improves my form and lets me lift more.

The key to reducing cellulite is a calorie deficit, something that circuit training or heavy lifting can aid. If it's a well designed circuit, form should not decline if it is a different muscle group being worked in each exercise.

OP, do the program that you enjoy the most and that best fits your fitness/weight/aesthetic goals. Both heavy lifting and curcuit training can help you lose weight, one is aerobic and will burn more calories right off while aiding in maintaining your current muscle mass, the other is anaerobic and will also, more effectively, preserve the muscle you already have.

Terpnista84

I would suggest going for heavier, less reps with more rest in between than going for a circuit.
I also suggest following a good beginner workout like Stronglifts (http://stronglifts.com/5x5/).
It's simple, and would take no more than 3 times a week, 45 minutes per session when you're resting for 90 seconds in between sets.

Stronglifts focus on building up your strength and this is good for weight loss because more strength = more muscles = higher metabolism = easier to lose/maintain weight. Don't be afraid that you'll grow really big when you lift heavy because women doesn't have enough muscle building hormone to grow really big (as long as you're not taking steroids).

Very helpful!

If I lift heavier how many reps?

Terpnista84

It depends on what your strength training goal is. It sounds like your goal is weight loss. Circuit training would be good for you because it helps to keep the muscle you have while losing weight and you will burn more calories while doing it because you are keeping your heart rate elevated throughout the workout.

My goal is to gain muscle and strength. So, circuit training won't work for me. I have to lift the heaviest weight I can 3-5x and rest for 3-5 minutes so I can do it again.

It's all about the goal.

I do want to lose weight but I don't want to be soft either so gaining muscle is important. Or maybe just tone.

Gaining new muscle while eating at a deficit is very hard to do. Especially if you are close to normal weight and have been lifting. Strength training while eating at a deficit does lessen the loss of lean muscle that can be as much as 50% of your weight loss, in some scenarios.

Am I able to achieve two goals at once - losing fat and gaining muscle??

I think that is where I am confused. I still have a considerable amount of fat to lose but I also want definition in my legs and arms and stomach. I don't eat enough to gain muscle because I still focus on having a calorie deficit every day.

But I don't want to do strength training and it be neffective because I'm eating at a deficit to lose fat.

mamasmaltz3

It depends on what your strength training goal is. It sounds like your goal is weight loss. Circuit training would be good for you because it helps to keep the muscle you have while losing weight and you will burn more calories while doing it because you are keeping your heart rate elevated throughout the workout.

My goal is to gain muscle and strength. So, circuit training won't work for me. I have to lift the heaviest weight I can 3-5x and rest for 3-5 minutes so I can do it again.

It's all about the goal.

I do want to lose weight but I don't want to be soft either so gaining muscle is important. Or maybe just tone.

Gaining new muscle while eating at a deficit is very hard to do. Especially if you are close to normal weight and have been lifting. Strength training while eating at a deficit does lessen the loss of lean muscle that can be as much as 50% of your weight loss, in some scenarios.

Am I able to achieve two goals at once - losing fat and gaining muscle??

I think that is where I am confused. I still have a considerable amount of fat to lose but I also want definition in my legs and arms and stomach. I don't eat enough to gain muscle because I still focus on having a calorie deficit every day.

But I don't want to do strength training and it be neffective because I'm eating at a deficit to lose fat.

Yes. It's called recomposition. Your body weight will stay the same, possibly increase, but you will gain muscle and lose fat. You have to eat at maintenance, or slightly above maintenance if you really want to gain muscle. You also have to be ready to throw the scale out if you can't get emotionally unattached to that number.

rystraum

Stronglifts is basically 5x5. 5 reps for 5 sets.

It's structured this way:
Group A
Squat
Bench Press
Rows

Group B
Squat
Overhead Press
Deadlift

You train 3x a week with at least 1 day rest in between. You alternate groups every workout.
Here's the standard schedule:
Week 1:
Monday - Group A
Wednesday - Group B
Friday - Group A

Week 2:
Monday - Group B
Wednesday - Group A
Friday - Group B

For every workout, you start out with 4 warmup sets with no rest in between.
Warmup Set 1: 5 reps of just the bar (45 lbs)
Warmup Set 2: 5 reps of just the bar (45 lbs)
Warmup Set 3: 3 reps of 40% of your work set
Warmup Set 4: 3 reps of 80% of your work set

Then you do 5 reps for 5 sets of your actual work set. (Except Deadlifts, deadlifts you just do 1 set of 5 reps.)
After you do a set, you rest 90 seconds if the set was easy. 180 seconds if the set was hard.
If you fail to do 5 reps the previous set, you rest for 5 minutes.
If you fail to complete the 5 sets of 5 reps, you repeat the same weight the next time you do the exercise.
If you fail 3x in a row, you reduce your work set by 10lbs and work your way back up again.

When you're starting out, you start out with just the bar (45lbs), so that's your work set already.
Here's your starting weights:
Deadlift: 90lbs (Bar + 25lbs plate each side)
Barbell Row: 65lbs (Bar + 10lbs plate each side)
Squat, Bench Press, Overhead Press: 45lbs (Bar)

You start out heavier with Deadlifts and Barbell Rows because you need to have some weights on the bar to do it with proper form plus the movement require more muscle groups so you can lift heavier in the first place.

You add 5lbs every day you do the exercise again. Except for deadlifts, you add 10lbs there.

So the usual progression is this:
Week 1 Monday: Squats 45lbs, Bench Press 45lbs, Rows 65lbs
Week 1 Wednesday: Squats 50lbs, Overhead Press 45lbs, Deadlift 90lbs
Week 1 Friday: Squats 55lbs, Bench Press 50lbs, Rows 70lbs
Week 2 Monday: Squats 60lbs, Overhead Press 50lbs, Deadlift 100lbs

and so on.

That's pretty much all the rules of the Stronglifts.

Edit:
I have to add that you might want to only add 2.5lbs every workout instead of the usual 5lbs as it may be too fast and too heavy for you.
If the starting weights are too heavy for you, use dumbells for overhead press and bench press and kettleball for squats and deadlift. Just be sure to add weight every exercise so you can eventually lift the bar.

Good luck!

I would suggest going for heavier, less reps with more rest in between than going for a circuit.
I also suggest following a good beginner workout like Stronglifts (http://stronglifts.com/5x5/).
It's simple, and would take no more than 3 times a week, 45 minutes per session when you're resting for 90 seconds in between sets.

Stronglifts focus on building up your strength and this is good for weight loss because more strength = more muscles = higher metabolism = easier to lose/maintain weight. Don't be afraid that you'll grow really big when you lift heavy because women doesn't have enough muscle building hormone to grow really big (as long as you're not taking steroids).

Very helpful!

If I lift heavier how many reps?

rystraum

I can confirm this. I've only lost 5kgs ever since I decided to lose weight but I've received a lot of compliments that I looked like I lost a lot of weight. My body fat % also went down but my weight is roughly the same.

@OP: I think, more than your weight, you should take measurements of the areas you want to reduce/increase so you get a better picture of your progress. Before/after pictures also helps to motivate.

It depends on what your strength training goal is. It sounds like your goal is weight loss. Circuit training would be good for you because it helps to keep the muscle you have while losing weight and you will burn more calories while doing it because you are keeping your heart rate elevated throughout the workout.

My goal is to gain muscle and strength. So, circuit training won't work for me. I have to lift the heaviest weight I can 3-5x and rest for 3-5 minutes so I can do it again.

It's all about the goal.

I do want to lose weight but I don't want to be soft either so gaining muscle is important. Or maybe just tone.

Gaining new muscle while eating at a deficit is very hard to do. Especially if you are close to normal weight and have been lifting. Strength training while eating at a deficit does lessen the loss of lean muscle that can be as much as 50% of your weight loss, in some scenarios.

Am I able to achieve two goals at once - losing fat and gaining muscle??

I think that is where I am confused. I still have a considerable amount of fat to lose but I also want definition in my legs and arms and stomach. I don't eat enough to gain muscle because I still focus on having a calorie deficit every day.

But I don't want to do strength training and it be neffective because I'm eating at a deficit to lose fat.

Yes. It's called recomposition. Your body weight will stay the same, possibly increase, but you will gain muscle and lose fat. You have to eat at maintenance, or slightly above maintenance if you really want to gain muscle. You also have to be ready to throw the scale out if you can't get emotionally unattached to that number.

fatcity66

I've started doing circuit training as well. I do a short cardio warm up and then alternate each set of lifting/strength exercises with a minute of cardio (usually the elliptical). It's good for losing weight and maintaining muscle. It burns more calories, which is ideal for weight loss. Always give yourself a day of rest between these workouts for your muscles to recover. I know I feel the effects of these workouts the next day! I then just do straight cardio on my off days. It may not build much muscle, but I'm satisfied with maintaining at this point, because being overweight itself causes you to build more muscle, just to carry around and move that extra weight.

Nikkiash667

Last week I started aqua training. I received a two week free membership to the YMCA. I take four classes, one for strength, and balance, one is a aqua aerobics and one is called "Aqua Jog". We strap "Floaties" on our ankles and go into the deep end. We first put on these gloves to make it like our hands are webbed. So, you have these floaties on but you must keep your legs down, you can't let them float up. We do several different types of moving exercises and weight resistance. You feel it in your upper and lower abs, your upper and lower arms and your legs! just to even be in a relaxed pose, you have to keep your glutes tight, your core tight, tail tucked in and shoulders back. This is soo much easier on your knees, arms, shoulders and neck.
Then we take off the gloves and use dumb bells, but these dumbbells are made with foam so we use the water as weight resistance. And we do a bunch of different exercises to tone up the arms, abs, and chest and back muscles.
The class is 60 min long. And I tell you what, you really really feel it.
Its !
The coach told us that she lost 65 pounds in one yr just doing these exercises three times a week. And she read an article that said that ppl who do aquatic exercises live up to 11 yrs longer and there is little to no risk of knee, back, ankle or shoulder injuries!!!
I it!

Also in the aqua aerobics and aqua jog we do fast paced cardio intervals.

Cherimoose

Am I able to achieve two goals at once - losing fat and gaining muscle??
I think that is where I am confused. I still have a considerable amount of fat to lose but I also want definition in my legs and arms and stomach.

"Definition" is about having low body fat. You don't have to worry about "gaining muscle" unless you want noticeably larger muscles (an uncommon goal for females) Just lift, and stay in a moderate calorie deficit and you''ll have enough muscle to look "defined".

tracydr

The only way to spot remove cellulite is liposuction. You can build firm muscles which will make the areas smaller but unless you lose overall body fat the cellulite will still be there, on top of the muscle.

EllaIsNotEnchanted

The most effective workout for strength training or cardio is what the individual can stick with.

_HeartsOnFire_

This is the program I do. While the scale hasn't moved, my measurements have all changed. My leg by 2"! I've been doing this for 7 weeks.

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

rystraum

Exactly what I posted. :P

This is the program I do. While the scale hasn't moved, my measurements have all changed. My leg by 2"! I've been doing this for 7 weeks.

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

jkestens63

Bump

jimmmer

There's nothing wrong with circuiting lifts if you have no space/equipment constraints. (i.e. moving from power clean to bench to back squat can require some forethought and having all your equipment laid out and free to start with.).

Bill Starr was a fan of moving from one piece of equipment to the next and then starting all over again. And he was the dog's bollocks. And he was coaching NFL winning teams back in the early 70's. So there.

There's a lot of dogma around at the moment (or forever?), but there is really no one right way to train/organise a program. There are plenty of wrong ways though.

But everything from squatting everyday to full-body 2x a week to 3x a week sprinting/jumping/complex training to deadlifting once every other week from taking 90s breaks to 5min breaks and from serial to circuit to complex is a valid and effective training style/frequency (for a certain time for a certain trainee for a certain lift.)

This is why I love people like Dan John: always trying, always experimenting, always thinking.

_KitKat_

To burn circuit is better but if you want to see gains then lifting with proper rest between sets is the way to go. Now on isolation exercises/cable I will rotate through 2-3 exercises that use different muscle groups. This gives each group the proper rest, keeps my heart up and cuts time in the gym. I do notice though that I do not have gains in my weights the same as when doing 1 exercise at a time. Squats, bench and the other main lifts seem to work best with proper rest.

I often do circuit training for my cardio, and if I am sore from a previous workout. I lower my weights and increase reps when I circuit train.

Terpnista84

Am I able to achieve two goals at once - losing fat and gaining muscle??
I think that is where I am confused. I still have a considerable amount of fat to lose but I also want definition in my legs and arms and stomach.

"Definition" is about having low body fat. You don't have to worry about "gaining muscle" unless you want noticeably larger muscles (an uncommon goal for females) Just lift, and stay in a moderate calorie deficit and you''ll have enough muscle to look "defined".

Thank you!! I think I forget that the muscle is already there and I need to lose the fat so that it will show.

I'm trying to workout the right way. Before I use to do a lot of cardio and have a large calorie deficit so I'm sure I was losing muscle. But having a calorie deficit and lifting will ensure that I can maintain my muscle and when I lose more fat it will be more noticeable.

kthulhu69

You can gain muscle during a calorie deficit. Get the right amount of high quality protein, resistance training and plenty of sleep. Here is a study showing three groups eating at 80% of their predicted needs, two of the groups gained significant muscle at the end of the 12 week study by doing resistance training and eating protein at 1.5g/kg/per day. The control group did no resistance training. All lost weight, predictably, and the two that trained also gained muscle mass.

http://www.ncbi.nlm.nih.gov/pubmed/10838463

PunkyDucky

You can gain muscle during a calorie deficit. Get the right amount of high quality protein, resistance training and plenty of sleep. Here is a study showing three groups eating at 80% of their predicted needs, two of the groups gained significant muscle at the end of the 12 week study by doing resistance training and eating protein at 1.5g/kg/per day. The control group did no resistance training. All lost weight, predictably, and the two that trained also gained muscle mass.

http://www.ncbi.nlm.nih.gov/pubmed/10838463

:huh: :noway: