When designing a training program, you have a choice between two exercise order sequences: the horizontal method and the vertical method, also called circuit training. Depending on your fitness level and exercise goals, one of these models may be more suitable than the other. In fitness training the vertical method is used to improve overall fitness, muscle definition and strength. The horizontal method is used to increase muscle mass. Our training programs for sports athletes also include training phases to increase power and power endurance. These phases are generally planned using the vertical method.

The vertical method requires you to complete the exercises one set at a time. In simple terms, you perform one set of an exercise and then you perform one set of another exercise, until you have performed one set of every exercise. You then perform a second set of each exercise in the same order. The advantage of this method is better recovery for the muscles involved – the muscles have a chance to relax between the first and second set of the same exercise. Because you lift a relatively light load when training for fitness or muscle definition, you can perform the circuit quickly whereas a strength program asks you lift heavier loads, slowing the circuit. Nevertheless, this method is very effective in strength training because it forces you to rest for 5 to 10 minutes before performing a second set of an exercise. This is ideal for central nervous system recovery.

The horizontal method requires you to complete the exercises in the order they are listed in your program. In simple terms, you perform all sets of one exercise before moving on to the next. The possible disadvantage of this sequence is that by the time all sets are performed for one exercise the muscles involved may be fatigued, decreasing your ability to effectively complete the remaining exercises. Muscular fatigue, however, is a prerequisite for muscular growth, making this method effective for those who want to gain muscle mass. The horizontal method can also be used to combine two movements for the same or opposing muscle groups. For instance, one way to guarantee optimal muscle fatigue is to combine two different exercises for the same muscle group: as you push out a final set of dumbbell chest presses, quickly drop the dumbbells and perform flyes with lighter dumbbells. Similarly, you may choose to perform dumbbell chest presses followed immediately by a dumbbell row to work the back. In essence, the horizontal method of training is extremely effective when the goal is to increase muscle mass.