How I Used AI to Develop Effective Strength Circuits: A Practical Guide

Jun 30, 2023

In this blog post, I'll share my experience using AI to create highly effective strength circuits. Let's start by understanding what a strength training circuit is and how it can help you build muscle and burn fat. I'll also discuss the importance of having enough space to perform these circuits and explore how you can do them in a regular gym setting.

Lastly, I'll explain why the compound, carry, then condition approach is to me, the ultimate strength circuit. So, let's go in and discover the key insights to level up your strength training!

What is a Strength Training Circuit?

A strength training circuit involves performing a series of exercises back-to-back, targeting different muscle groups. It's a comprehensive workout that challenges your muscles and keeps your heart rate up. These circuits typically incorporate resistance exercises with minimal rest periods, providing an effective way to stimulate muscle growth and increase fat burning. I tend to only use big compound lifts like deadlifts, presses, pulls and squats. 

Building Muscle, Shredding Fat:

Strength training circuits are a powerful tool for building muscle and shedding excess fat. By engaging in big movements, you promote muscle development and improve overall body composition. Additionally, these circuits give a shortv boost to your metabolism, resulting in continued calorie burn even after your workout is over. If your goal is to sculpt your physique and reduce body fat, strength circuits are an excellent choice.

 Importance of Space:

I dont know if I have mentioned it, but I have a home gym 😂

Ample space is crucial when performing strength circuits. These workouts involve dynamic movements, and usually means using several pieces of kit such as barbells dumbbells , benches and such. Having enough room and access to kit ensures safety and allows you to perform exercises without any restrictions or accidental collisions with fellow gym-goers.

Doing Strength Circuits in a Regular Gym:

You don't need a fancy gym to incorporate strength circuits into your routine. Even in a regular gym, you can make the most of your workouts. Simply grab your dumbbells, find an open area, and get started. Use complexes if equipment is scarce. By adapting the exercises to your available equipment and space, you can still reap the benefits of strength circuits.

The Ultimate Strength Circuit: Compound, Carry, then Condition:

For maximum effectiveness, consider following the compound, carry, then condition approach in your strength circuits. Begin with compound exercises like squats and deadlifts, which engage multiple muscle groups simultaneously. Next, incorporate carries such as farmer's walks or weighted lunges, which challenge your core and grip strength. Lastly, finish off with conditioning exercises like battle ropes or sprints to elevate your heart rate and enhance cardiovascular fitness.

Build your circuit with AI

To design a personalised strength circuit, AI models like ChatGPT can provide guidance based on general principles and exercise recommendations. However, as an AI text-based model, It doesn't obviously have real-time data about your current fitness level, specific goals, available equipment, or any potential limitations or injuries. Therefore, you need to input this info yourself using sa prompt. Here are some of the variables you might want to consider: 

Fitness Goals: - Specify your primary fitness objectives.

Current Fitness Level:  - Describe your current fitness level and experience.

Available Equipment:  - List the equipment you have access to.

Time Availability:  - Mention the amount of time you can dedicate to workouts.

Limitations or Concerns: - Inform about any physical limitations or health concerns.

By leveraging the power of AI, I discovered the immense benefits of well-designed strength circuits. Incorporating these workouts into your fitness routine can help you achieve your goals of muscle development and fat loss. Remember to prioritise adequate space, adapt the exercises to your gym environment, and implement the compound, carry, then condition approach for optimal results. Embrace the opportunities to enhance your strength training and enjoy the rewards of improved fitness and physique.