Disadvantages of Circuit Training
Whilst being well-suited for developing strength endurance or local muscular endurance, circuit training is less suitable for building muscle bulk and despite some potential strength gains, circuit training is going to provide less results in the way of maximal strength than outright weight training.
The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise further towards the endurance end of the intensity continuum.
Those wishing to optimize increases in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit.
Station times can be reduced when all of the participants have an adequate level of experience. Reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with a smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals. However, this provides little time for an instructor to ensure that the activity remains safe and effective by observing technique, posture, and form.
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