ShapeFit.com

debo · Joined: 25 Mar 2007 Posts: 29

does anyone know the benfits and maybe a good website

swanso5 · Posted: Sun Dec 09, 2007 8:41 am Post subject:

what are you training for???

debo · Joined: 25 Mar 2007 Posts: 29

overall fitness

swanso5 · Posted: Sun Dec 09, 2007 9:56 pm Post subject:

circuits are great for fat loss, muscle building and fitness...all program will get you results if you do it hard and consistently

what eqwuipment do yuo have to use?

debo · Joined: 25 Mar 2007 Posts: 29

i have dumbbells & barbells and a bench, I was thinking of doing push ups, rows squats shoulder press the plank deadlifts. I'm not sure of reps 5 or 8

swanso5 · Posted: Thu Dec 13, 2007 2:58 am Post subject:

push ups will be too easy...

what are plank deadlifts?

for overall fitness go for sets of 60 - 120secs over reps, resting of you need to and re starting until the time is up...this is just a thought though...

basically for strength use sets of 3 - 5 x 5 - 3 sets...for muscle/fat loss use sets of 10 x 3 - 5 sets

your aim is to be out of breathe anf feeling a lot of lactic acid build up...try not to rest even when you want to until the circuit is finished...

also perform the exercises in a different order each circuit or session but that may depend on what wts you have as you don't want to be changing them in btw sets

jonwade · Joined: 03 Jan 2007 Posts: 6

The page has some info you may find useful. It has a video tutorial of various exercises, disadvantages and advantages of training, plus exercise descriptions: Circuit training

debo · Joined: 25 Mar 2007 Posts: 29

the plank and deadlift how much rest between sets, thank you for the website

swanso5 · Posted: Fri Dec 14, 2007 7:15 am Post subject:

2 - 3mins on deads depending what % of your max you're using

rest as long as you held the previous plank so if you held for 40secs, rest 40secs

debo · Joined: 25 Mar 2007 Posts: 29

I was thinking of 8 reps per exercise & the plank 40 secs

swanso5 · Posted: Sat Dec 15, 2007 4:38 am Post subject:

2mins maximum should do then for deads and 40secs for plank...be sure tio increase plank holding time though, 5secs per session should be alright until at 2mins straight

debo · Joined: 25 Mar 2007 Posts: 29

so what do you think of this routine
bench press
squats
rows
shoulder press
deadlift
the plank

swanso5 · Posted: Sun Dec 23, 2007 12:37 am Post subject:

good but in this order:

deads
shoulder press
squats
rows
bench
plank