5 training methods in the gym: a comparison of effectiveness

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-02-12

The essence of this article is to help you choose the most suitable training method for you. Those who consistently use programs from my site know that I utilize 5 training methods in my exercise complexes. Here they are:

1. Split Method
2. Supersets
3. Circuit Method
4. Combined Method
5. Alternating Supersets

I didn't invent these methods, though I popularized some of them. By the way, I don't have any original methods at all. Everything has already been developed before me. Below, I will provide you with a comparative table of effectiveness and then briefly explain each of these methods.

Comparison of Training Methods

Not Suitable – means not suitable under any circumstances.

Suitable – works well for the task at hand.

Conditionally Suitable – suitable for mass gain, which in turn increases strength. However, strength is a side effect of mass.

Ideal – you won't find a better method for this task.

Split Method

This is the simplest method. You perform the first set of the first exercise. After resting, you do the second set of the first exercise, and so on. Once you've completed the first exercise, you move on to the second. In other words, you perform exercises separately. Hence the name – "Split Method." It is excellent for beginners and for those working on strength and/or mass.

Supersets

This is when you perform 2 or more exercises in one pairing. For example, you do the first set of the first exercise. Then, without resting, you immediately do the first set of the second exercise. After that, you rest and repeat everything anew. Thus, your approach consists of 2 sets performed consecutively without a break. Only after completing the required number of supersets in the first pair of exercises do you move on to the next pair.

In such pairings, there can be 2, 3 (trisets), or more exercises. However, if a superset consists of more than 4 exercises, it would then resemble a circuit method rather than supersets.

Alternating Supersets

This is a mixture of supersets and the circuit method. This means that the training consists of supersets, but you only do one set from each superset. With rest in between. When you reach the end of the exercises, you start the circuit anew. This method allows for significant muscle loading from round to round, giving them enough time to recover. However, this method is quite challenging and requires a somewhat empty gym; otherwise, you'll have inventory issues.

Combined Method

This is when strength exercises alternate with cardio work. For example, you do a few sets of some strength exercise and then run for 5 minutes on the treadmill. You continue this pattern throughout the workout. In this way, there is constant variation (combination) between cardio and strength exercises. Because the intensity of such workouts is higher than that of supersets, this method is better suited for fat burning but less so for mass gain.

Circuit Method

This is one large superset of all the exercises in a workout. That is, you perform one set of all exercises without rest. Then you rest and repeat the entire circuit. A major downside of this method is that it requires a somewhat empty gym; otherwise, you won't be able to train properly. Plus, this is the most intense and difficult method.

Conclusions

1. You can alternate these 5 methods within a single workout or across one week. It's up to your creativity. For example:

1. Combined circuit training for girls (this workout incorporates both the circuit method and the combined method).
2. Men's workout routine "four in one" (each workout uses a different method. In total, there are 4 methods; alternating supersets are excluded).

2. Choose a method that corresponds to your level of training, goals, and gym availability. If you are a beginner, do not use methods that are more complicated than supersets.

3. As you can see, there are several training methods for any goal. This allows you to diversify your workouts and change not only exercises but also methods while still striving for the same goal.

4. Supersets and alternating supersets are universal methods that can be adapted for any purpose. For this, you need to vary weights, repetitions, and rest times, thus adjusting the intensity of your workouts. The other 3 methods are specialized. They are excellent at achieving their primary objectives but are less suitable for other goals.

Well, that's all from me. Good luck!