Circuit Training for Hypertrophy, Strength, and Power?

by Dr. Brent Brookbush DPT, PT, MS, CPT, HMS, IMT

Circuit training should be adopted for nearly all resistance training goals. Before you think that we simply love circuit training, check out the rest of this article. This recommendation was carefully considered after a thorough review of research investigating circuit training , rest between sets , and the effects on hypertrophy, strength, and power. Note, we are not recommending circuit training because it will help you gain more muscle, lift more weight, or jump higher. In this case, we just want to save you time, and a lot of it. Now, if you use that time to add additional beneficial exercise to your training, that could increase your performance, and lead to a personal record (PR). However, if you prefer the slower pace of conventional training, then continue to train that way, there is no relative disadvantage to conventional training (except more total training time). Exercise is supposed to be enjoyable. We want you to love your results, and at least like your training.

Another important point is that this recommendation is that it is not "all or none". You may consider performing portions of your routine "in circuit" to facilitate shorter session times (e.g. the activation circuits we recommend for corrective exercise), or increase the volume within a session (e.g. compound lifts conventionally, ancillary lifts in a circuit), or only performing circuit training during days when time is limited (e.g. athletes performing circuit lower body days and conventional upper body days).

Note, there are a few details that should be considered to optimize circuit training for hypertrophy, strength, and power. Further, we have added an annotated bibliography to this article so you can come to your own conclusions about the research. See the details below.

Caption: Performing a dumbbell press for strength or hypertrophy can be equally effective when performed in circuit.

Brookbush Institute Position Stand

Cited from the course: Acute Variables: Circuit Training

When compared to conventional resistance training, circuit training results in similar intensity and volume of exercise during a session (similar number of reps/set, loads lifted, and peak and average power/rep), and similar outcomes following several weeks of training (improvements in body composition, hypertrophy, endurance, maximum strength, power , agility, balance , and functional outcomes). The advantage of circuit training protocols is a reduction in session time by 35 - 60 percent. This is especially true when attempting to allow for an ideal amount of rest between sets for similar muscle groups (2-3 minutes); even when allowing for an ideal amount of rest between exercises during circuit training (30 - 60 seconds).

Circuit Training: Ideal Recommendations

Exercise selection, load, reps/set, sets/exercise, and repetition tempo should match your goal (it is not necessary to alter these acute variables to adopt a circuit training routine).
Circuits should be comprised of 3 or more exercises (2 exercises will not allow enough rest between sets of the same exercise).
30 – 60 seconds rest between exercises aids in optimizing set quality when reps are performed until failure (reps/set and repetition tempo). Longer rest may be taken between circuits as needed.

Helpful Definitions:

Conventional Training (a.k.a. horizontal loading): Horizontal loading is when all sets for a given exercise are done before moving on to the next exercise. Historically/conventionally, this has been the most recommended method for resistance training routines.

Disadvantage: When optimal rest between sets is performed (2-3+ min) conventional training can result in very long session durations, or relatively low exercise volumes if session durations are fixed.
Example: Bench press, rest, bench press, rest, bench press, rest, then progress to the next exercise; seated row, rest, seated row, rest, seated row, rest; then on to the next exercise (repeat).

Circuit Training (a.k.a. vertical loading): When the first set of each exercise is performed sequentially, and then the next set of each exercise is performed, repeat.

Advantage: The long rest between sets is used to address other exercises, and/or different muscle groups. Session time is reduced, but each muscle group is still allowed an ideal amount of rest between sets (or more, which does not negatively impact performance).
Example: Bench press, seated row, leg press, rest, bench press, seated row, leg press, rest (repeat).

Medicine ball rotational throw for transverse plane power development. Another movement that could be performed in circuit without a loss in performance.

Caption: Medicine ball rotational throw for transverse plane power development. Another movement that could be performed in circuit without a loss in performance.

Sample Routine:

Goal: Upper Body Max Strength and Power (Post-activation Potentiation)

Acute Variables:
Load: Heavy (> 85% of 1-RM)

Reps/set: 1-5 reps

Sets/exercise (circuits): 2-4 circuits

Rest between exercises: 60 seconds

Training Time: 20 – 45 minutes (excluding warm-up).
Routine:
Chest Strength: Bench Press

Back Strength: Pull up

Chest Power: Plyometric Push-up

Back Power: Med Ball Power Chop

Corrective/Active Rest (activation/not mobility): Single Leg Alternating Horizontal Abduction with External Rotation
Additional Notes:
- Take your time between exercises (60 sec)
- Each circuit is likely to take 8-10 min
- Heart rate (HR) and rate of perceived exertion (RPE) may be higher than during conventional training.
- Despite higher RPE, set performance should be similar (number of reps to failure, load, bar velocity, etc).
- It may take 2 – 4 sessions to “get used to" circuit training. Don’t give up after a single session. The time saved, and/or increase in volume/session, is worth the adjustment period!

Research Summary: Comparing Circuit and Conventional Training

The research discussed in our course Acute Variables: Rest Between Sets , demonstrates that long (> 3 min) rest between set durations are optimal for the majority of resistance training goals, likely due to the resulting increase in reps/set and exercise volume when training with reps until failure/set. These studies assume that any increase in session time is reasonable; however, nearly all exercisers (recreational to professional athletes) have limited time or would benefit from less time spent per session. This leads to the question of whether opposing or less related muscle groups, can be trained during long rest between sets, and/or if "circuit training" (sometimes referred to as "vertical loading") is a viable option to ensure optimal volume is achieved within limited session times.

The available studies comparing a single session of circuit training to conventional strength training protocols demonstrate that during a session, circuit training results in higher peak HR, average HR, and peak O2 consumption, but a similar number of reps/set (exercise volume), peak and average bar velocity, and peak and average power . Further, circuit training protocols may reduce session time by 35 - 60 percent. Immediately post-circuit training a larger reduction in maximum voluntary isometric contraction (MVIC) may be exhibited; however, studies demonstratemuscle activity is similar, implying the decrease may be due to peripheral fatigue (lactate accumulation). Last, post-exercise serum concentrations of thiobarbituric acid reactive substances (TBARSs), glutathione (GSH), creatine kinase (CK), and uric acid may be higher following conventional strength training protocols; however, as discussed in several of our reviews/courses, this may have no influence on long-term outcomes.

Research has compared outcomes following several weeks of strength training with conventional protocols including long (> 3 min) rest between sets, and circuit training protocols with shorter (30 - 60 sec) rest between exercises. These studies suggest that conventional resistance training protocols (long rest between sets) and circuit training protocols (short rest between exercises) are likely to result in similar improvements in lean body mass, maximum strength, power , and agility following 6 - 15 weeks of training. However, circuit training may result in some additional functional benefits (improvement of SPBB scores) for older adults.

Annotated Bibliography

Single Session Comparison

Marín-Pagán compared 10 amateur soccer players (Age: 19–30 years) performing either conventional or circuit training protocols during a resistance training routine (Block 1: pec deck, knee extensions, and elbow flexions; block 2: knee flexions, lat pulldowns, and ankle extensions), for 3 sets/exercise, 6-RM loads (~85–90% of 1-RM), and a moderate tempo (3:0:1). The conventional resistance training protocol included 3-min rest between sets and 5-min rest between blocks, and the circuit training protocol included 35 sec rest between exercises and 5 min rest between blocks. The findings demonstrated that HR and VO2 were significantly higher during the circuit training session; however, circuit training time was about 35 percent less than traditional resistance training.

Marín-Pagán, C., Blazevich, A. J., Chung, L. H., Romero-Arenas, S., Freitas, T. T., & Alcaraz, P. E. (2020). Acute physiological responses to high-intensity resistance circuit training vs. traditional strength training in soccer players. Biology, 9(11), 383.

Márquez et al. compared 12 trained men (age: 21 ± 0.8 years) performing a 3 exercise routine (back squats, upright rows, and bench press) with conventional strength training acute variables and circuit training acute variables. Conventional strength training variables included 8 sets/exercise, 6 RM/set, 155 seconds rest between sets, a moderate (3 sec/rep) tempo, and a total training time of 77 minutes. The circuit training acute variables were the same sets, load, and reps, but exercises were performed in circuit, with 35 sec rest between exercises resulting in a similar amount of time between sets of the same exercise, and the total training time was only 29 minutes. The findings demonstrated a reduction in knee extensor maximum voluntary contraction (MVC) for up to 10 minutes following the circuit training protocol; however, changes in mean and peak EMG activity during MVC were similar for both protocols. Further, resting twitch amplitude decreased and blood lactate levels were higher following the circuit training protocol. This may imply that the larger reduction in strength following circuit training is not due to central nervous system fatigue, but may be due to peripheral fatigue, and/or lactate accumulation influencing contraction-excitation coupling.

Márquez, G., Romero‐Arenas, S., Marín‐Pagán, C., Vera‐Ibañez, A., Fernandez Del Olmo, M., & Taube, W. (2017). Peripheral and central fatigue after high intensity resistance circuit training. Muscle & Nerve, 56(1), 152-159.

Alcaraz et al. compared 10 resistance trained men (age: 26 ± 1.6 years) performing bench press, or bench press during a heavy resistance training circuit, on separate days. The bench press day included bench press for 5 sets, reps until failure/set, 6 RM load, long (3 min) rest between sets, and a moderate tempo (3:0:maxV), and the heavy circuit training day included bench press, leg extensions, ankle extensions for 5 sets/exercise, reps until failure/set, 6 RM loads, short (35 sec) rest between exercises, 3 min of active rest between circuits, and a moderate tempo (3:0:maxV). The findings demonstrated that despite HR being higher during heavy circuit training, both groups performed the bench press exercise with a similar number of reps/set, peak and average bar velocity, and peak and average power .

Alcaraz, P. E., Sánchez-Lorente, J., & Blazevich, A. J. (2008). Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. The Journal of Strength & Conditioning Research, 22(3), 667-671.

Deminice et al. compared 11 resistance-trained male participants (age: 25.9 ± 2.8 years) performing a strength training routine of 6 exercises (bench press, leg extensions, cable pull downs, leg flexions, overhead press, and leg press) with either a conventional resistance training protocol of 3 sets/exercise, 10 reps/set, 75% of 1-RM loads, and moderate (90 sec) rest between sets, or a circuit resistance training protocol of 3 sets/exercise, 10 reps/set, 75% of 1-RM loads, with no rest between 2 exercises for different muscles. The findings demonstrated that both protocols resulted in a similar number of reps/set, total exercise volume, blood lactate, and RPE, despite circuit training taking half the time (20 min compared to 40 min), and resulting in higher peak and average HR during training. Note, the conventional training protocol resulted in higher post-exercise serum concentrations of thiobarbituric acid reactive substances (TBARSs), glutathione, creatine kinase, and uric acid.

Deminice, R., Sicchieri, T., Mialich, M. S., Milani, F., Ovidio, P. P., & Jordao, A. A. (2011). Oxidative stress biomarker responses to an acute session of hypertrophy-resistance traditional interval training and circuit training. The Journal of Strength & Conditioning Research, 25(3), 798-804.

Outcomes Following Training Routines (6+ weeks)

RCT by Alcaraz et al. (2011) compared 38 resistance trained men (age: 22.7 6 3.3 years) randomly assigned to a control group (no additional activity), a conventional strength training group, or a circuit training group. The exercise protocols included 6 exercises (Block 1: pec deck, knee extensions, elbow flexions; block 2: knee flexions, lat pulldowns, and ankle extensions) for 8 weeks, 3x week, 3-6 sets/exercise, 6-RM loads (~85–90% of 1-RM), and a moderate tempo (3:0:1). The conventional resistance training protocol included 3-min rest between sets and 5-min rest between blocks, and the circuit training protocol included 35 sec rest between exercises, and 5 min rest between blocks. Research demonstrated that improvements in lean body mass, 1-RM strength, peak power , and shuttle run performance were similar for both groups.

Alcaraz, P. E., Perez-Gomez, J., Chavarrias, M., & Blazevich, A. J. (2011). Similarity in adaptations to high-resistance circuit vs. traditional strength training in resistance-trained men. The Journal of Strength & Conditioning Research, 25(9), 2519-2527.circuit training compared traditional Strength

Johnson et al. compared 39 high school football athletes (age: 16 ± 2 years) randomly assigned to a conventional protocol group, or a circuit protocol group, using the same routine. The routine included Olympic lifts and strength exercises (e.g. Day 1: hang clean, power jerk, bench press, dumbbell split squat, inverted rows) performed for 6 weeks, 3x/week, 3 sets/exercise, 8 reps/sets, with rest between sets not tightly controlled. Note, both groups performed hang-cleans prior to the rest of the routine for 3 - 5 sets/session, 1-5 reps/set, with conventional rest between sets. The findings demonstrated that the groups were not equal at the beginning of the training program; however, it is likely both protocols had similar efficacy for improving strength, power , and agility. Due to the circuit group starting with more strength and making similar improvements, it may be hypothesized that the circuit protocol was more effective (108).

Johnson, S., Burns, S., & Azevedo, K. (2013). Effects of exercise sequence in resistance-training on strength, speed, and agility in high school football players. International Journal of Exercise Science, 6(2), 5.

Balachandran et al. compared 21 sarcopenic obese adults (age: 60 - 90 years) performing 15 weeks of conventional resistance training, or circuit training on 11 machines targeting major muscle groups. Conventional resistance training included 3 sets/exercise, 10-12 reps/set, 70% of 1-RM, moderate (1-2 min) rest between sets, and a moderate tempo (2:0:1), and circuit training included 3 sets/exercise, 10-12 reps/set, 70% of 1-RM, no rest between sets (1-2 min rest between circuits), and a moderate tempo (2:0:1). The findings demonstrated that the circuit training group exhibited larger improvements for lower body power and the Short Physical Performance Battery (SPPB); however, improvements in the Instrumental Activities of Daily Living (IADL), Skeletal muscle Index (SMI), and body fat % were similar for both groups.

Balachandran, A., Krawczyk, S. N., Potiaumpai, M., & Signorile, J. F. (2014). High-speed circuit training vs hypertrophy training to improve physical function in sarcopenic obese adults: a randomized controlled trial. Experimental gerontology, 60, 64-71.

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Circuit Training for Hypertrophy, Strength, and Power?