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Weight Loss Forum / General Topics / June 2004single set circuits
What is the benefit to single set circuit training? Is this how curves does their thing? I'm just wondering, as I've noticed that many people at the gym do their workouts this way, but I feel I don't get much of a workout by doing just single sets. > What is the benefit to single set circuit training? Is this how curves > does their thing? > > I'm just wondering, as I've noticed that many people at the gym do their > workouts this way, but I feel I don't get much of a workout by doing just > single sets. Curves does use the single set training and you go around the circuit 3 times. I did a search on 'single set circuit training' and came up with quite a few interesting studies. I only skimmed through them - here's one. There were some more in depth studies but didn't have time to read all of them. http://www.muscleblitz.com/single_set.htm > Curves does use the single set training and you go around the circuit 3 > times. well, then you really aren't doing single sets now, are you. :) > I did a search on 'single set circuit training' and came up with quite a > few interesting studies. I only skimmed through them - here's one. There > were some more in depth studies but didn't have time to read all of them. > > http://www.muscleblitz.com/single_set.htm Interesting site, I've just been doign some browsing around. I particularly like the diet articles where they tell you how to spot a fad or scam, then in the same article they link to diet aids and spot reducing creams or fad gimmicks. NOT! I wouldn't know what to belive on that site. The articles appear good, but then all the links to their ads and promoting gimmicks and fads, makes you wonder the validity of everything else. > > Curves does use the single set training and you go around the circuit 3 > > times. [quoted text clipped - 15 lines] > then all the links to their ads and promoting gimmicks and fads, makes you > wonder the validity of everything else. You have to take these sites with a grain of salt<g> I never look at their advertisements. I often use the references they give to do further searches. I'm not doing the single sets anymore. I usually do 2-3 sets depending on the amount of time and energy I have at that particular moment. I haven't been to the gym since Memorial Day weekend as I'm battling my second round of poison ivy for the season. I doubt anyone would feel comfortable using the equipment after me right now. It's beginning to look better and think I'll start back this weekend......or maybe I'll just ride some extra miles on the trails this weekend and start fresh next Monday :) Beverly >> What is the benefit to single set circuit training? Is this how curves >> does their thing? >> >> I'm just wondering, as I've noticed that many people at the gym do their >> workouts this way, but I feel I don't get much of a workout by doing just >> single sets. There are many people who believe that single sets can be very effective. I often do single sets of assistance exercises (i.e., not my "main" lifts like bench press, but things like triceps extensions or biceps curls), but I might do several exercises for the same muscle group. You can get just as much of a workout from doing, say, a set of DB triceps extensions, a set of triceps pressdowns, and a set of close-grip bench, as from doing 3 sets of triceps extensions. And each works the muscles slightly differently, which can be a good thing. You said in another post that the people you've observed don't seem to be lifting a lot of weight. There's not a lot of strength-building benefit to lifting weights that don't challenge you, whether for one set or several. Chris When I was seriously lifting at Lifetime and studying through books and the web, IIRC, single sets showed definite benefits for people in the first 6 months of training, and research was being done to see if it would benefit more advanced lifters. They were doing single sets of 15 reps, and lifting at a notch higher weight than they would at two or three reps. So, the folks you saw probably got the magazine version of the studies. Julie - I rode my bike 5 miles on urban roads and hills yesterday! It's a start. > >> What is the benefit to single set circuit training? Is this how curves > >> does their thing? [quoted text clipped - 19 lines] > > Chris >When I was seriously lifting at Lifetime and studying through books >and the web, IIRC, single sets showed definite benefits for people in [quoted text clipped - 3 lines] >two or three reps. So, the folks you saw probably got the magazine >version of the studies. actually, I went thru the orientation at my gym last year when I started. When they give you the orientation, they do a single set on each machine to show you how it works. They bump the weights down so that you do not get injured, and its really just a "training" session to learn the machines From what I am observing, these people are taking those instructions and turning it into a workout. >Julie - I rode my bike 5 miles on urban roads and hills yesterday! >It's a start. Good for you!!! The amount of weight is only one way to fatigue the muscle. The other is to slow down the tempo, proper form, and avoiding resting the muscle during the exercise. >>> What is the benefit to single set circuit training? Is this how curves >>> does their thing? [quoted text clipped - 19 lines] > >Chris >The amount of weight is only one way to fatigue the muscle. The other >is to slow down the tempo, proper form, and avoiding resting the >muscle during the exercise. Agreed. Chris Jayjay, You may be getting almost all the benefit from one good set - and of course it takes much less time! I do one set and then do a second partial set - very slowly. I allow myself only 20 minutes for my weight workout. Finally, doing one set allows you to use more equipment in a given amount of time. The "trick" to building muscle or strength is to tax your muscles enough to slightly injure them. When they heal, they become stronger. Ideally, you should be at least slightly sore the day after your workout. If you want better results often a trainer or a training partner can help you push out the final reps. > What is the benefit to single set circuit training? Is this how curves > does their thing? > > I'm just wondering, as I've noticed that many people at the gym do their > workouts this way, but I feel I don't get much of a workout by doing just > single sets. Oh my, this post would be burnt to a crisp were it to be in MFW... What you've said goes against alot of weight training ideals. And, let me say - DOMS the day after has nothing to do with muscle growth or the quality of a workout. But as for my observations at the gym, the people I observed certainly weren't "taxing" their workouts. I got on the machines after them, and they were doing very light weights. > Jayjay, > [quoted text clipped - 15 lines] > > workouts this way, but I feel I don't get much of a workout by doing just > > single sets. Isn't superslow a form of HIT.... a very respected protocol in MFW? >Oh my, this post would be burnt to a crisp were it to be in MFW... What >you've said goes against alot of weight training ideals. [quoted text clipped - 28 lines] >just >> > single sets. I've been experimenting with single set workouts for the past few weeks (one set, 6-10 reps, 2-3 workouts a week) and so far... it seems to be very effective (though I miss getting the added cardio between sets of my old circuit training). It's also backed by science (as least the muscle building part). Search for: Superslow, The Slowburn Revolution, and The Power of 10 >Jayjay, > [quoted text clipped - 15 lines] >> workouts this way, but I feel I don't get much of a workout by doing just >> single sets. |
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