Rest periods and different training effects

[Jake]

Take a simple example: You're going to do a workout consisting of squats, chinups, and dips--4 sets of 10 reps for each exercise.

How would the training effect differ if you did 1) a set of squats, rested a minute, then a set of chins, rest, then dips, rset, then squats, etc. until you've done all your sets. (like a circuit, but resting a minute between sets)

vs. 2) doing the 4 sets of squats (resting a minute between), then all the dips, then all the chins?

Presumably, you'd be able to use more load with the first method because of longer rests between sets of the same exercise, but the second method seems more common.

Thoughts?

[Bill Hartman]

Go with the circuit.

You are correct in regard to the intensity. It can be maintained at a much higher level. Better overload and larger hormonal response.

Here's the kicker.

By working in a circuit with rest periods you will also maximize the quality of overload for each exercise because your central nervous system is less fatigued at the beginning of the workout.

Even though the muscles in question would be less stressed (theoretically) by the time you got to the chins on the second method, your neural drive would be reduced due to the previous sets of squats and dips which would limit the overload and the potential for adaptation.

Bill

[Jake]

Interesting. Thanks, Bill.