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Anonymous
hi /fit/, i'm looking for some advice.

for a couple months my routine was four sets of twenty of the following;
push up
sit up
knee raise
tricep dip
walking lunge
crunch
dorsal raise

i then moved up to five sets of twenty, then to four sets of thirty and just last week i moved up to three sets of fourty.

was i better off doing more sets of less? for example, would 6x20 be better than 3x40, and why?
also is there anything i should add/remove/change?
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>> Anonymous
from wiki, take it as you will

Circuit training is well suited for developing aerobic endurance or fat burning. It is, however, not so suitable for those wishing to build strength or muscle bulk. 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 way out on the endurance end of the intensity continuum.

Those wishing to optimise increase 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.

Where all the participants have an adequate level of experience, the station times could be reduced to, say, 15 or 20 seconds. This will encourage the participants to lift heavier weights, aiming to achieve overload with a smaller number of repetitions, typically in the range of 4 - 8 or 8 - 12, depending on the specific training goals[4]. However, this would provide little time for the instructor to supervise technique, posture and form to ensure that the activity remains both safe and effective.

http://en.wikipedia.org/wiki/Circuit_training#Disadvantages_of_circuit_training
>> Anonymous
Honestly? You're not going to get stronger with that. If you can do more than 5 or six reps, you're not getting the maximum benefits (increased bone density, increased muscle strength, better nervous system communication). At the amount you're doing, you're gains will be negligible. If you have access to a gym, Stronglift's program is good. If you want to stick with bodyweight's, than I'd do this:
*Dips
*Pull ups
*Pistol Squats
*Dragon Flags
There are easier versions (negative Dragon Flags, Box Pistols, etc.), but you'll probably be able to handle those. You might eventually need to get a weight belt and some plates.