Mike, or anybody who wants to throw there two cents in, what percentages should i use with the bodybuilding circuits in order to make it a recovery lift (which its supposed to be). how is overtraining prevented with these circuits.
I ussually tell my athletes to pick a weight that they could do for 2 more reps than the prescribed number. For example if the workout called for sets of 10 reps I'd tell the athlete that they should choose a weight they would be able to handle for 12. This works better than percentages in my case because I don't max out on any of the lifts in my bodybuilding circuits.
thanks for the response mike, but how is overtraining avoided with this lifting scheme?? it seems that shoulders especially would just be over worked. can you clarify this?
Overtraining has never been an issue for my athletes using this routine. In fact it actually tends to have a restorative / recuperative effect when done for a prolonged period of time. Much of this I think has to do with the fact that the workload for every circuit is distributed over a wide variety of body parts so no one body part gets hit all that hard.
Mike, I remember cut and pasting this from one of your posts a while back, and since this is relevant here I thought I'd ask you a question (or 5). In these bodybuilding circuits you described, how are they done? I understand you have 24 movements total, but what about sets, reps, and weight? Do you just do the one exercise for a certain number of reps and then move straight to the next one with no rest? For some of the exercises, like lunges and dips, do you use weight? Or are they all bodyweight exercises? For the movements that do require weight, like a leg extension for example, is there a percentage of the 1RM you use or do you use the principle you stated earlier of doing reps of 10 with a weight you normally perform for 12 reps? I just want to get all this right so I don't get it all messed up and go and overwork myself on these circuits.
This is what you wrote a while ago:
"The bodybuilding circuits go like this:
lat pulldowns to back
behind the neck press
hanging leg lifts
behind the neck press
single leg extension
single leg curls
back hypers w/ twist
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
We ussually do a circuit consisting of 24 exercises. This may either be 2x through one of the above circuits or 1x through each."
In these bodybuilding circuits you described, how are they done?
I use several protocols but in general it is 1-2 sets of 8-12 repititions. I modified my circuits quite a bit about a year ago to 6 exercise circuits. I have six such circuits and they are combined in such a way that the athlete is doing no less than 12 exercises for 1 set pf 8 and no more than 24 sets total (by any combination of the circuits).
Do you just do the one exercise for a certain number of reps and then move straight to the next one with no rest?
Pretty much. They are instructed to move through it quickly. A 24 set circuit should tale no more than 20 minutes.
For some of the exercises, like lunges and dips, do you use weight? Or are they all bodyweight exercises?
My athletes use weight for all exercises but this isn't a necessity to achieve the desired effect.
For the movements that do require weight, like a leg extension for example, is there a percentage of the 1RM you use or do you use the principle you stated earlier of doing reps of 10 with a weight you normally perform for 12 reps?
I use the above stated guideline. As long as the weight feels slightly difficult / challenging (but not impossible) on the final 2 reps they are using an appropriate weight.
Bumpity bump bump. Mike could your please list the six circuits you're using currently? If you prefer not to, of course I understand, but right now I'm working under the presumption that you would be more than glad to list them but you just havent seen this question yet:)
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