For many years now, the norm for most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform 2 to 3 sets of a given exercise with 8 to 12 reps for each set -  resting anywhere from 30 seconds to 5 minutes in between sets. If you are looking for accelerated fat loss and lean muscle gain, shorter rest periods between sets is ideal. However, if you want to build strength or power, then longer rest periods are prescribed.

So, what’s the problem with this format?  Although, straight sets are easy to comprehend, especially for people new to resistance training, they are an extremely inefficient way to exercise. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say bicep curls. They do 10 reps and then head for the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then go back and do another 10 reps.

In general, most people tend to rest about 3-5 minutes between sets. In the case of three sets of 10 bicep curls that means it would take up to 15 minutes to complete only one exercise. That means you’d need at least an hour to perform four different exercises!

A much more effective and time-efficient approach to resistance training is utilizing the alternating set format. Here you’ll perform one exercise, rest a shorter period of time, then perform another non-competing exercise, rest a
shorter period of time, and so on. This alternating format allows you to work different parts of your body when you would otherwise be resting with the straight set format. Plus, by alternating exercises with different parts of your
body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training efficiency:  more work accomplished in less time, which is the foundation of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.   Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.    Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.    Circuits: Alternate between four or more different exercises

Although supersets and trisets are good formats, circuit training is by the far the best option. To demonstrate, let’s take a look at a circuit training example using timed set intervals:

                              The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise #1 – Squats

Exercise #2 – Dips

Exercise #3 – Single-Leg Hip Extensions

Exercise #4 – Pull-ups

Exercise #5 – Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

         Basically, in the same 15 minutes that it took to do 3 sets of bicep curls you could have done 3 sets of 5 different exercises for a total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format, because in this 5 exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

         To recap, the key to creating the optimal environment for fat loss is to perform each exercise with maximum intensity while separated by brief rest periods. Circuit training provides for the best of both worlds and is simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following example exercise circuit to optimize your fat loss:

Exercise #1 – Double-Leg

Exercise #2 – Push

Exercise #3 – Single-Leg

Exercise #4 – Pull

Exercise #5 – Core

Come back soon to see exercise video demonstrations!

Action
Step for Today…

Create your own circuit training program today. Pick 5 of your favorite exercises – 2 for your upper body, 2 for your lower body, and 1 for your core. Now rotate them in the manner described above. You will love it.

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week
free of my boot camp.

You can also send your questions to questions(at)keys2wholeness.com.

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Now!

(866) 385-9685

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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