Acute Variables: Circuit Training

This course discusses circuit training (a.k.a. circuits, vertical loading, giant sets, exercise in-circuit, exercise in sequence, etc.). The course details the evidence-based recommendations for optimizing circuit training workouts, especially as an alternative to the long rest between sets for the same muscle group required to optimize workout performance. Research and sample routines are discussed for all training goals, including muscle endurance, muscle strength, increased muscle mass (hypertrophy), power and speed, functional outcomes, and corrective exercise. A systematic research review covers the benefits of circuit training including training goals, body composition, mental health benefits, comparing circuit training to aerobic exercise (including cardio, heart rate, VO2 max, respiration, etc), and conventional strength training routines.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, and circuit training is one of those acute variables. This course is part of our continued effort to optimize “acute variable” recommendations

Additional Courses:

• Acute Variables: Repetition Tempo
• Acute Variables: Repetition Range
• Acute Variables: Rest Between Sets

Brookbush Institute Position Statement: Circuit Training

The Brookbush Institute recommends implementing circuit training for nearly all resistance training goals. 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).

Evidence-based Circuit Training Recommendations:

• Vertical loading; that is, each exercise is performed sequentially, and then the next set of each exercise is completed, repeat.
• 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 of rest between exercises may aid in optimizing set quality when reps are performed until failure (reps/set and repetition tempo). More extended rest may be taken between circuits, as needed.
• 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).

Caption: Push-ups using a band as resistance