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    You are at:Home»Forums»Training & Conditioning Discussion»Strength & Conditioning»bodybuilding circuits

    bodybuilding circuits

    Posted In: Strength & Conditioning

        • Member
          acbjr on November 16, 2005 at 5:18 am #11449

          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.

        • Keymaster
          Mike Young on November 16, 2005 at 5:54 am #49881

          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.

          ELITETRACK Founder

        • Member
          acbjr on November 16, 2005 at 7:34 am #49882

          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?

        • Keymaster
          Mike Young on November 16, 2005 at 11:22 am #49883

          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.

          ELITETRACK Founder

        • Participant
          mister-c on November 16, 2005 at 12:24 pm #49884

          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:
          Circuit A-

          knee extension
          lunges
          leg curls
          lunge walks
          back hypers
          rows
          lat pulldowns to back
          behind the neck press
          dips
          hanging leg lifts
          russian twists
          behind the neck press

          Circuit B

          single leg extension
          twist lunge
          single leg curls
          back hypers w/ twist
          rows
          lat pulldowns to front
          alternate weighted v-sits
          hanging lateral leg lifts
          stooped russian twists
          windmills
          crossover stepups
          closed squats

          We ussually do a circuit consisting of 24 exercises. This may either be 2x through one of the above circuits or 1x through each."

        • Keymaster
          Mike Young on November 17, 2005 at 11:29 am #49885

          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.

          ELITETRACK Founder

        • Participant
          mister-c on November 18, 2005 at 7:54 am #49886

          Thanks a lot mike!

          That really cleared things up. Any chance on seeing the 6 current circuits you're using in addition to these two already listed :biggrin:

        • Participant
          mister-c on November 21, 2005 at 6:52 am #49887

          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:)

        • Keymaster
          Mike Young on November 21, 2005 at 9:07 am #49888

          I've tried to stop posting circuits (whether bodybuilding or otherwise) from my inventory for a couple reasons, foremost of which is that I hate describing the exercises and out of fairness to my clients.

          ELITETRACK Founder

        • Participant
          mister-c on November 21, 2005 at 9:16 am #49889

          Understandable, thanks for all the help you've already given Mike, I appreciate it.

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