循环训练可以增加力量和肌肉吗？

jacky

Circuit weight training takes less time compared to traditional weight training, but can it increase strength and muscle similar to a traditional routine?

What is circuit training?Circuit Training: This type of training involves lifting lighter loads with very short rest periods of time. The lifter moves from one  exercise to the next  in 15 -30 sec (or no rest)  and completes a series of circuits. The weight is usually around 40-60% of 1Rm which equates to 10-20 reps.
What are the advantages of circuit training?Cardiovascular: There is a moderate  Increase in cardiovascular capacity compared to traditional strength training.

Time: Less time is required since there is little or no rest in between sets.

Fat Loss: There maybe greater fat loss with circuit training compared to traditional training.
What are the drawbacks?Strength & Muscle: Since the weights used are pretty light, the strength and muscle gains are minimal compared to traditional training.
Bone Mass: This is also true for bone mass since there is less loading.
What was the purpose of the study?Purpose: The purpose of the study was to study the effect  circuit training with heavier loads ( 6 reps)  on body fat, strength, muscle, cardiovascular response compared to a traditional routine.
What was the training protocol?Duration: 8 weeks
Participants: The subjects were trained  men.
Rest between sets:  The traditional group did the same number of exercises separated by 3 min rest while the circuit training group rest time was 35 sec.

What were the results?

• Surprisingly, with just 35 sec  rest, circuit training group had similar power, strength  increase compared to the traditional training group.
• There was an a decrease in body fat and an increase in body fat in both groups. The decrease in body fat was only significant in the circuit training group though.
• Both groups improved in aerobic and anaerobic tests
  

Practical considerations

• Circuit training with heavier loads can increase strength and muscle similar to traditional routines.
• Circuit training can cut your workout time by almost half.
  

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