Circuit Training

Circuit Training (a.k.a. vertical loading): When the first set of each exercise is performed sequentially (commonly, with little rest between exercises), and then the next set of each exercise is performed. This type of programming is an alternative to conventional "horizontal loading " programs.

• Advantage: During circuit training, the long rest (2 - 3 minutes) between sets required for optimal set performance is used to address other exercises or muscle groups. This may reduce session time by 35-60% while still allowing an ideal amount of rest between sets for the same exercise or muscle group.
• Example: Bench press, seated row, leg press, rest, bench press, seated row, leg press, rest (repeat).
  

For more information on Rest Between Sets and Set Strategies (including video lecture), check out:

• Acute Variables: Rest Between Sets
• Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)
• Acute Variables: Circuit Training

Brookbush Institute Position Statement from the course: Acute Variables: Circuit Training

• The Brookbush Institute recommends the adoption of 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).