But for more seasoned lifters, you can always take what you’ve learned and bring it back to this part of the gym.
For beginners and those looking to start training again after a break, circuit training is especially effective. The lines between heavy and light training were blurred by a recent study that showed subjects doing high-rep sets (~30 reps) to failure enjoyed gains in muscle size similar to a heavy (6-8 reps) training group.
60 Days to Fit: Follow this program from fitness expert James Grage and you'll be in great shape in just two short months. What To Do For This Workout: Complete each exercise for the recommended number of repetitions. Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. For those of you who follow my workouts on my Facebook page, you know that full body workouts are my favorite, and for good reason! To be clear, a full body workout means you are exercising your entire body with all muscle groups being stimulated in one workout, while a split routine separates muscle groups, or movement patterns into workouts on different days.
Choosing the appropriate muscle-building workout program is important if you are to maximize the time you spend exercising and get clear body changing results.

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When you’re just starting out, these machines help to build the mind-muscle connection necessary to prosper with free weight variations.
Remember, machines allow you to go as heavy as you want, sans training partner, and by simply adjusting the weight loads you can still train for multiple goals, getting in and out of the gym in less time.
The use of machines allows you to work through a predetermined range of motion and the exercise order allows for optimum muscle recovery. In fact, machines allow you train heavy and safely without the use of a spotter, which leads to greater gains in strength and size. The higher volume, of course, is an aerobic challenge that produces a higher calorie burn per workout, keeping you lean.
Full body workouts can be performed over the course of just two or three days a week, they help prevent plateaus, especially when you're constantly manipulating your exercises and changing the moves you do. Now I am not saying that spit routines are not good, I find them very helpful when I want to take a day and target a specific body part or body section I find fault with, but to get the most out of a routine, Full Body workouts are the way to go for most.
But it’s also a place that few return to, the rationale being that they’ve “graduated” to the big-boy weight room with all the mirrors.

And since most of your early gains are neurological – not physiological – it’s good to make progress rapidly in the safety of circuit row. Oh, and it’s a particularly nice break for those whose routines have grown stale or familiar. The 15-rep range helps to build muscular endurance while allowing newer lifters to develop some muscle memory with these basic movement patterns.
By combining moves that increase the heart rate with strength training exercises, the result is a workout that burns calories and builds muscle. Research shows that shorter rest periods between heavy sets helped lifters burn 50 percent more calories during the workout than those who rested three minutes.

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