Name:
T
Question:
When
doing circuit training is it important to maintain the same
order of exercises throughout your workout? For example, if
I start my first circuit with squats, do I have to start my
second, third and so on with squats or could it be done somewhere
in the middle of the next circuit. I ask this because often
one will find themselves at the gym waiting for equipment
so rather than wait maybe moving on to the next exercise would
be better. Thanks - T
Hi T,
MOVE
ON
You
can do your squats anywhere in your circuit with the exception
of before or after another major leg exercise.*
The
order of exercises in a weight room circuit is ultimately
not critical. While some may get a little hung up on the order
of exercises, so long as the training gets done, you will
benefit.
In
keeping with the gist of circuit training it is somewhat more
effective not to do two or more exercises in row that use
the same primary movers, for example squats followed by lunges.
This is a minor detail but does have some merit. Circuit training
allows you to be more recovered for each station as in theory
one would alternate upper and lower body exercises, as well
as alternating pushing and pulling upper body exercises.
If
you do triceps extensions followed by overhead press, your
overhead press performance will not be as good when compared
to doing a biceps curl first, or some other exercise that
does not tax the triceps.
That
being said, there are many who believe it is important to
utterly fatigue a muscle group by drilling it with consecutive
similar exercises. I haven't found this to be maximally effective,
especially for athletes looking for sport performance. I haven't
found any scientific reference that supports this either.
Many
times I will advise people to be prepared for the "busy
gym circuit" where the circuit is dictated mostly by
whatever exercise equipment is open when you're ready for
your next set or station in a circuit. It is still important
to stick to your training plan as well as can be practically
expected in a busy gym; for instance you would not train a
muscle group that is fatigued or sore, or is not to be trained
on the day, just because a piece of equipment opened up; sometimes
you still have to wait for equipment to ensure you are doing
the exercises that are in your training plan for the day.
Don't
be afraid to do push ups or cross over cables instead of bench
press if a bench isn't open. Swapping out seated row for bent
over row or one arm cable pulls is also acceptable.
Typically
the changes made to the order of your circuit in a busy gym
are not dramatic with only two or three exercises out of eight
to ten being shifted or substituted.
When
circuit training in a busy gym it is OK to change the sequence
of exercises as well as to use substitute exercises that engage
the primary movers in a similar way.
*Some
athletic circuits call for squats or lunges immediately followed
by jumping or short sprints. The theory is that you may generate
more power in your sprints or jumps. There is some evidence
to support this so long as the weight lifting set is not fatiguing.
If trying this training, don't change the order of exercise.
-
Cris LaBossiere
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