Im doing muay thai 2 – 3 times a week and want to start doing weights 3 times a week. ive been told to do my weights as a circuit but how will that benefit me. also should i use a kettlebell for some exercises. i want to build lean muscle but also want good cardio ability like a boxer. i have a bodyfat % of 8ish but have loose skin after a weight loss last year.
Thanks
I am not a big fan of circuit training, and here’s why:
Curcuit training is a good way to build lean muscle without adding bulk, as machines are never as good as free weights. Since you are relying in cable tension, sitting down or on some support, you do not get the added resistance of gravity, and the shakiness of cables requires you to add the effort of other muscle groups, taking away the effectiveness of your target group. There are many times where I excelled at a machine, but failed at the free weight version.You can get better results faster and more effectively using free weights with hi reps but low weight.
Cardio is lost on circuit training. Any workout will give you a cardio workout If you do them without rest. Its best to do a dedicated workout for cardio, such as rounds of sprinting until exhaustion, or H.I.I.T, to build endurance.
All this being said, I’ve found that circuit training is good on an off day, when you want both at once without maximal effort. Other than that, I see no logic in starting a circuit routine
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Circuit training is the best way to build lean muscle and get good cardio ability. Each exercise should work your entire body so that you get a good workout. I would recommend the Spartan Workout. Each of the 10 exercises is designed to work your entire body so that you get that lean look you want.
References :
http://www.menshealth.com/mhlists/high-intensity-circuit-routine/printer.php
Your talking about two different things. Muay Thai is aerobic conditioning. Aerobic means with Oxygen. Weight training is Anaerobic, or without Oxygen.
Aerobic workouts are great for bodyfat reduction and increasing the health of the heart and lungs. When done properly, up to 85% of the energy requirements (calories) comes from stored body fat. Once your stop the workout – the release of body fat also stops.
Anaerobic workouts are primarily muscle conditioning. These cause the body to slowly release / consume energy though out the day, but mostly while your sleeping and recovering.
The problems with circuits is your body gets accustomed to the work fairly quickly and many people get stuck into doing one circuit. You’ll see good results in the first 2 weeks, but then you’ll plateau. Meaning, you’ll reach a point where you get no additional results.
A better approach is to switch up workout schedules (whatever you choose) weekly on a 3 weeks cycle. (3 different circuit routines) This allows one set of muscles to fully recover and build while engaging others.
If your looking at bulking up… skip cardio for a while. You’ll need all that stored energy to power your weight program to make it beneficial. Don’t throw away useful energy (which is what body fat is).. until your ready to show definition. That’s usually when you’re satisfied with your muscle size, and want to "show off" a bit more.
Lastly – please don’t drop below 6% total bodyfat. It’s exceptionally unhealthy unless your under the strict watchful eye of a sports dietician.
References :
ACE certified fitness instructor.
I am not a big fan of circuit training, and here’s why:
Curcuit training is a good way to build lean muscle without adding bulk, as machines are never as good as free weights. Since you are relying in cable tension, sitting down or on some support, you do not get the added resistance of gravity, and the shakiness of cables requires you to add the effort of other muscle groups, taking away the effectiveness of your target group. There are many times where I excelled at a machine, but failed at the free weight version.You can get better results faster and more effectively using free weights with hi reps but low weight.
Cardio is lost on circuit training. Any workout will give you a cardio workout If you do them without rest. Its best to do a dedicated workout for cardio, such as rounds of sprinting until exhaustion, or H.I.I.T, to build endurance.
All this being said, I’ve found that circuit training is good on an off day, when you want both at once without maximal effort. Other than that, I see no logic in starting a circuit routine
References :