Why is this workout better that this other one?

April 20, 2009 12:38 PM

What's the benefit of multiple sets of one exercise at a time vs. one quick set of several exercises repeated?

The guide I'm following lists the following as a good weight-loss workout:

5 min. cardio, then one quick set of about 8 different exercises (bench press, ab crunchs, squats, etc.), then repeat twice.

I've always heard that you should do one exercise at a time, 3 sets of 10-15 reps. What is the benefit of one over the other? I'm in good shape, outside of a my middle-age tire around my belly, and want to lose 5-10 lbs.

posted by smelvis to health & fitness (6 comments total)

The point of doing of different exercises in sequence (called "circuit training") is to take minimal or no breaks in between sets, which gives you a much better cardiovascular workout than the traditional three sets in a row format. It is also a more efficient workout routine per unit of time, but it is probably less effective for strength-training or bulking than a traditional format. Since your goal is fat loss, it is probably fine.

Ultimately, when it comes to working out, mixing up your routine over time is a generally agreed good practice, and circuit training is a means to workout your muscles in a slightly different way to add some overall stamina into the equation.
posted by jameslavelle3 at 12:51 PM on April 20 [1 favorite]

Yeah, for strength training undulating periodization is a far better source of variety than slight changes in circuit training. For fat loss - and especially weight training in conjunction with cardio work - circuit training should be fine, because the point is just to burn energy. By the way, if you hit your fat loss goal and decide to adapt your weight regimen to strength training, consider doing cardio after weight training to get the most out of the weight work.
posted by Inspector.Gadget at 1:06 PM on April 20

Awesome. Thanks for the quick (and simple) answers.
posted by smelvis at 1:07 PM on April 20

For weight loss, it shouldn't really matter; you'll burn the same number of calories either way. Most of the evidence indicates that doing more sets of the same exercises is a waste of time if you want to gain strength, but not everyone agrees.

Three sets are better than a single set:
Kelly, S. B., Brown, L. E., Coburn, J. W., Zinder, S. M., Gardner, L. M., & Nguyen, D. (2007). Effect of single vs. multiple sets for strength. ACSM Annual Meeting New Orleans, Presentation Number, 2507.

One set is better than three sets:
Fincher, G. E. (2000). The effect of high intensity resistance training on peak upper and lower body power among collegiate football players. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 657.
Fincher, G. E. (2001). The effect of high intensity resistance training on sustained anaerobic power output among collegiate football players. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 756.

One is is as good as three sets (and takes less time):
Baker, J. S., & Cooper, S. M. (2004). Strength and body composition: single versus triple set resistance training programs. Medicine and Science in Sports and Exercise, 36(5), Supplement abstract 394
Hass, C. J., Garzarella, L, de Hoyos, D., & Pollock, M. L. (2000). Single versus multiple sets in long-term recreational weightlifters. Medicine and Science in Sports and Exercise, 32, 235-242
Thompson, J. A., & Terbizan, D. J. (2007). A comparison of single to multiple-set resistance training programs in males. ACSM Annual Meeting New Orleans, Presentation Number, 1785.
Starkey, D. B., Welsch, M. A., Pollock, M. L., Graves, J. E., Brechue, W. F., & Ishida, Y. (1994). Equivalent improvement in strength following high intensity, low and high volume training. Medicine and Science in Sports and Exercise, 26(5), Supplement abstract 651.
Starkey, D. B., Pollock, M. L., Ishida, Y., Welsch, M. A., Brechue, W. F., Grames, J. E., & Feignbaum, M. S. (1996). Effect of resistance training volume on strength and muscle thickness. Medicine and Science in Sports and Exercise, 28, 1311-1320.
Hass, C. J., Garzaarella, L., De Hoyos, D. V., & Pollock, M. L. (1998). Effects of training volume on strength and endurance in experienced resistance trained adults. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 651.
Wolfe, B. L., Vaerio, T. A, Strohecker, K., & Szmedra, L. (2001). Effect of single versus multiple-set resistance training on muscular strength. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 435.
Wolfe, B. L., LeMura, L. M., Razzaghi, M., & Szmedra, L. (2002). A quantitative analysis of single vs multiple sets in resistance training. Medicine and Science in Sports and Exercise, 34(5), Supplement abstract 1123.
Gomes, P. S., de Paula, A. M., Diogo, C. E., de Freitas, M., Rodrigues, F., & Pereira, M. I. (2003). Effects of single and multiple sets resistance training on strength gains of previously experienced adults. Medicine and Science in Sports and Exercise, 35(5), Supplement abstract 1621.
posted by suncoursing at 1:11 PM on April 20 [5 favorites]

I can tell you, personally, if I do a circuit, starting with bench and working my way down to smaller groups, by the time I get back to the bench, I'm not able to effectively do it. Since bench press is a compound movement, it requires that the assisting muscles in your arms have some strength available. But after doing a full circuit of 6 or 7 different muscle groups, I don't have the strength to do a proper bench press.

To me, it's not important that my weight lifting routine is a good cardio or aerobic workout; the purpose is to build strength. If I do the bench press first, and do 3 sets of it, then work my way down, it works much better. Other days, I run or bike, so I get plenty of cardio workouts anyway.
posted by knave at 3:06 PM on April 20 [1 favorite]

Circuit training is also much more difficult to pull off in a crowded commercial gym. You're likely to find someone in your way, or you'll get in someone else's way.
posted by Thoughtcrime at 12:44 PM on April 21