Uploaded March 2023 | Updated September 2026, 2 weeks ago
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
In this video, I discuss some of the shortcomings regarding hypertrophy with using bodyweight circuits. While this is an extremely common approach to training, and it can definitely yield results, it is not the most efficient use of your time of recovery resources. When programmed with a high volume of sub maximal sets, you are going to have to perform many rounds of the circuit to get enough fatigue on the local musculature to require full motor unit recruitment and slow contraction speeds, necessary for optimal hypertrophy. However, the circuit structure has benefits, and when performed with high effort sets (close to failure) and with long rest intervals (to allow for full or near full recovery), they become a great option. And instead of having to perform TONS of rounds to get a good muscle building stimulus, you just need to perform as many rounds as necessary to reach your daily volume targets that allow you to meet your weekly hypertrophy volume targets.
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
In this video, I discuss some of the shortcomings regarding hypertrophy with using bodyweight circuits. While this is an extremely common approach to training, and it can definitely yield results, it is not the most efficient use of your time of recovery resources. When programmed with a high volume of sub maximal sets, you are going to have to perform many rounds of the circuit to get enough fatigue on the local musculature to require full motor unit recruitment and slow contraction speeds, necessary for optimal hypertrophy. However, the circuit structure has benefits, and when performed with high effort sets (close to failure) and with long rest intervals (to allow for full or near full recovery), they become a great option. And instead of having to perform TONS of rounds to get a good muscle building stimulus, you just need to perform as many rounds as necessary to reach your daily volume targets that allow you to meet your weekly hypertrophy volume targets.
