Circuit Strength Training: Debunking Myths and Maximizing Gains

Another misconception people have about circuit strength training is that it is impossible to gain muscle mass while doing aerobic exercise and strength training simultaneously. This misconception is prevalent among men. In the past, men and women had different goals when going to the gym or exercising in general. While women may go for the yoga classes or the treadmill, men immediately go for the weights section. However, what many men fail to realize is that circuit training is not an ‘easy and fluff’ program at all. If well planned and implemented, circuit training builds muscles and works on the midsection fat to bring out the abs.

One of the misconceptions that both men and women have is the weight to be used in strength circuit training. The issue is usually raised in terms of how many kilograms are suitable for a man or a woman. The truth of the matter is that the efficiency of circuit training is not in the weight but in the movement. The quality of movement is determined by the total amount of tension that muscles undergo in the course of each exercise and the time taken. If you are using weights that are too heavy and performing the reps in a hurry to finish them, you will be compromising on the form, decreasing the muscle tension time and therefore, the outcome.

This principle also applies to women in strength training circuits. Women tend to choose small weights and sometimes they go to the extreme of choosing very light weights, and they do very few reps that are not enough to stimulate the muscles. Again, the issue is the time for which the muscles are subjected to stress. It is important to note that muscle tension time is a critical factor in making a circuit training regimen effective.

Another misconception that people have is that circuit training is an aerobic exercise. Circuit training is characterized by short breaks between sets, which are usually not more than 10-15 seconds, which means that the heart rate remains high. This makes it include aerobic elements in the workout but circuit training is not purely aerobic. The short, intense bursts of activity resemble traditional aerobic exercises but are meant to produce a low-intensity “fat-burning” effect between strength training sets. These bursts are more severe than normal cardio workouts, which puts pressure on the energy systems and raises the oxygen uptake.

Women also like the aerobic aspects of circuit training because these exercises are more commonly associated with women. However, if the circuit is not performed correctly, the individual will not stay in the aerobic zone long enough to get the desired results. The only disadvantage of aerobic exercise, which discourages men from practicing it, is the ability to increase cortisol levels, which results in muscle tissue loss. Circuit strength training, on the other hand, combines both aerobic and strength training, which makes it suitable for both males and females.

In conclusion, circuit strength training is a complete and efficient form of exercising that dispels misconceptions about exercising. It refutes the notion that muscle building cannot be done alongside aerobic exercise and stresses the quality of movements rather than the quantity of the lifted weights. Thus, it is possible to achieve great results for both men and women by following the correct form and paying attention to the muscle tension time. Furthermore, the aerobic components of circuit training, if performed correctly, provide cardiovascular conditioning without the loss of muscle mass. Circuit strength training is a unique and effective fitness strategy that can be of great help to anyone who wants to improve their fitness level and reach their individual goals.