T Nation

Circuit Training Help

I’m not a Newbie to the gym, but have never really done any circuit training.

I am planning on starting Alessi’s Meltdown Training next week and have no idea what type of loading parameters I should be using.

Can someone who has done this program please weigh in here and let me know how heavy (or light for that matter) one should go when beginning this program…

It’s very difficult to give a general number, since everybody is different and it depends on stuff like you muscle fiber dominance (which only you can know), but around ~80% of your Rep Max. should be ok.

(So if the program demands 3 sets of 10 reps for several exercises after each other, chose a weight with which you can perform said exercise for 12 good reps)

Be sure to experiment though ! Try to increase the weight each time you can complete the 10th rep on the last set with good form

I just looked at this link: http://www.T-Nation.com/readArticle.do?id=459804&cr=

It appears that the loading parameters are quite clear. What is it you don’t understand?

[quote]stuward wrote:
I just looked at this link: http://www.T-Nation.com/readArticle.do?id=459804&cr=

It appears that the loading parameters are quite clear. What is it you don’t understand?[/quote]

That’s Meltdown III, I am doing the first Meltdown Training.

[quote]Petrichor wrote:
It’s very difficult to give a general number, since everybody is different and it depends on stuff like you muscle fiber dominance (which only you can know), but around ~80% of your Rep Max. should be ok.

(So if the program demands 3 sets of 10 reps for several exercises after each other, chose a weight with which you can perform said exercise for 12 good reps)

Be sure to experiment though ! Try to increase the weight each time you can complete the 10th rep on the last set with good form[/quote]

Wow that’s going to be pretty brutal…the deads are gonna be killer after squats with no break and at 80% RM. Have you done this circuit before? If so, how much time between each circuit? how long does the entire workout take? and is it reasonable to expect to be able to do some Plyometric work afterwards, as well as some cardio?

[quote]G-men27 wrote:
Petrichor wrote:
It’s very difficult to give a general number, since everybody is different and it depends on stuff like you muscle fiber dominance (which only you can know), but around ~80% of your Rep Max. should be ok.

(So if the program demands 3 sets of 10 reps for several exercises after each other, chose a weight with which you can perform said exercise for 12 good reps)

Be sure to experiment though ! Try to increase the weight each time you can complete the 10th rep on the last set with good form

Wow that’s going to be pretty brutal…the deads are gonna be killer after squats with no break and at 80% RM. Have you done this circuit before? If so, how much time between each circuit? how long does the entire workout take? and is it reasonable to expect to be able to do some Plyometric work afterwards, as well as some cardio?
[/quote]

Not the exact program, but this type of circuit training is very effective, and thus very common among athletes, not so much traditional ‘Bodybuilding’, but people who do wrestling (or any other any kind of martial art), rowing, police/military forces etc train like that all the time.

Compared to a traditional ‘Bodybuilder’, those people have less maximal strength (because they dont need it) and more strenght-endurance/lactate acid tolerance and cardiovascular endurance. So 80% was an estimate, if you are new and not used to that kind of stimulus or maybe just very strong/fast twitch dominant, then 80% might be to high for you. Its impossible to give an exact number, if you start with your 12 rep max weight and can only do 7-8 reps on the third circuit, than you have to lower it (obviously). Just try it out once :slight_smile:

During the first circuit (4 exercises if my memory serves me right), you are not supposed to rest in between. Rushing from one exercise to the next and positioning yourself etc will give you ~5-10 seconds or so of ‘rest’. After completing the circuit once, rest for ~120 seconds before starting the new round. The second circuit has 2 exercise and you are allowed to rest for 60 seconds after each round

This kind of workout is complete different league than your typical Bench-Curl-Situp session, so be prepared, bring LOTS of water to drink (2l+), bring a towel, look out for the next bucket/ect if you have to vomit (not joking). Do not eat right before (leave ~1 hour between your last big meal and the workout), warm up properly, stop immediately (!!) if you start feeling a headache/feel dizzy etc

Some light cardio may be possible, but there is no way you can do any kind of plyo…

have fun :slight_smile:

I hope I don’t need a bucket, and the bathroom at my gym is a ways away from the workout facilities, I’ll never make it!

Last question - is it a bad idea to do a hybrid workout of let’s say Waterbury’s Quattro Dynamo mixed with Meltdown…?

Monday Tuesday - QD plus Plyo’s
Wed - Meltdown
Thurs Fri - QD and Plyo’s
Saturday - Meltdown
Sunday - Off

Hey guys!

I know it’s an old thread, but i think it is the most appropriate for my question and it eliminates the need to create a new one.

I am starting my trainings now and i think the best place to start is with the Meltdown I. Actually it is a restart of training after a pause of few years. I have been doing kick-boxing for last year and since i don’t have any fun with it anymore i decided to do weight-lifting again. I’ve been lifting for a month of so with a conventional program - now i want to start doing Meltdown because it is so much chalenging and it will build my endurance - cool!

So, the question is - how often should i do this, given that i don’t do anything in the off-days? Is it enough to pause 48 hours between each training or should i do it only twice a week? Currently, i am thinking about this schedule:
Week 1:
Monday - Day 1
Tuesday - Off
Wednesday - Day 2
Thursday - Off
Friday - Day 1
Saturday - Off
Sunday - Day2

And in week 2 monday will be an off-day and trainings will start from tuesday using the same pattern, but one day shifted. What do you think?

Also, are there any weight progressions necessary during the program? I’ve read a lot of Poliquin articles and he suggests adding 2% on each workout. What do you think about implementing this principle (Kaizen, if i am not mistaken) in Meltdown?

And the last question - i can only do a set of 10 reps of Dips for the first time. The following sets (with the provided rest of 120 seconds) are like 7 and then 5. Although, i substitute missing sets with slow eccentric ones. Is it a good idea, or should i substitute dips with something else (although i am not sure if there is a good substitute for dips)?

One addition - what do you think about adding some specialization work to the routine i am currently contemplating? I have become a little slouched and i think those cuff-rotator exercises would be good. Do you recommend doing them before or after the Meltdown?

Sorry for asking too much…