Throughout history most strength training workouts have utilized the straight set format. Straight sets is a form of lifting where a person a predetermined amount of reps and then takes a break. It can also be that a person does as many reps as possible in a time frame and then resting anywhere from 30 seconds to five minutes based on your training goals. Although the goals determine the rest period the concept is the same. A lifter does a set then rests and repeats that process for a certain amount of time or sets.



So, what's the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. Go to most gyms and you will see someone do three sets of 8-15 reps on any piece of equipment. They do the same amount of reps, go look out a window, talk with some friends, Look for the latest news or scores on the television, and then slowly head back for the next set. In general, most people, men in particular, will take up to 5 minutes between sets. The sets usually take way under a minute for every 5 minutes of rest. They are working out only 1/10th of the time.

A much more effective and time-efficient approach to ordering your exercises is though supersets, trisets, or circuit training. Here you'll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. The great part is by working different parts of the body you will recover and do more work in less time. Here is a definition of the three different formats:

1.)Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.)Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.)Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let's examine my favorite circuit training template using timed set intervals:

The 50 -10 second Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squat Jumps

Exercise#2- Push Ups

Exercise#3- Reverse Lunges

Exercise#4- Bicycles

Exercise#5- Sit Ups

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes of rest time between doing three you could do an amazing and much more effective 15 work sets! The intensity will be high because you are moving from one set to another. On the other hand you are working different muscles so they will recover until you come back to that exercise. This is very effective time management not to mention a great workout.

For maximum effectiveness and for a workout that burns fat, a person should train in a circuit format as to increase total workout. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. This is an example of one circuit training workout:

Exercise#1- Double Legs/Core

Exercise#2- Push

Exercise#3- Single Leg

Exercise#4- Pull

Exercise#5- Core

I'll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

BLAST FAT,

Jeremy Belter