Circular gymnastics. A complex of circuit training for all muscle groups
When considering CrossFit and other areas of modern fitness, most athletes forget the most important thing - the principles on which training is based. One of these principles was circular training, which is the basic basis for most areas of sports in general. What it is? Why can’t you do without it in any sport and how does it help beginners and professional athletes? Let's look further.
General information
Circuit training has been widely used almost from the very beginning of non-core sports disciplines. However, it received systematic justification with the development of weightlifting areas of fitness. In particular, one of the key figures in the establishment of circuit training in the modern period of development is considered to be Joe Weider, who created his split system as a contrast to unsystematized training. However, through opposition, he also created a basic theoretical system for substantiating circuit training, the principles on which it is based today.
Circular training for all muscle groups, according to Weider’s definition, is a high-intensity training method that should involve all muscle groups and become the maximum stress for the athlete’s body, which will stimulate his body to further transformations.
Principles
Circular training for all muscle groups implies compliance with certain principles that distinguish it from other types of training:
- Maximum stress – stimulates the body to more intensive recovery, which allows you to achieve certain results much faster.
- High intensity of training. Allows you to develop not only maximum muscle strength, but also develop related energy systems (for example, the functioning of the cardiovascular system).
- Short duration. The short training time allows you to add specialized specialization, which makes circuit training accessible to most athletes.
- Availability of strict specialization. The principles of developing circular training only imply a load on all muscle groups. The type of load determines the specialization factor of the main sport.
- Work your entire body in one workout.
- The intensity of the load on different muscle groups is determined by their size and susceptibility to loads.
These principles, which form the basis of the circuit training method, imply its effectiveness and expediency at any stage of preparation.
Varieties
Like CrossFit, circuit training is only a method of building training that does not determine the further profiling of the athlete. The foundation laid in the basic principles of circuit training allows for variability to be created according to the needs of the athlete.
Starting from classic basic training, which is used in all areas related to weightlifting (bodybuilding, powerlifting, etc.) to combined athletics training with an emphasis on developing the functional capabilities of the athlete’s body (crossfit, etc.).
Let's take a closer look at the main options for circuit training in the table.
Type of training | Peculiarity | Method of implementation |
Basic circular | Maximum development of strength indicators, due to the exclusion of non-profiled exercises. | The canonical three exercises, with the exclusion of all other exercises to achieve maximum results. |
Bodybuilding circular | Maximum harmonious development of the body. There are adjustments according to lagging muscle groups. | In contrast to the basic circular exercise, if necessary, adjustments are made to increase the performance of lagging muscle groups. |
Circular in Crossfit | Maximum development of functional strength due to the specifics of performing exercises. | Combining the principles of weightlifting with track and field athletics implies the development of functional strength and endurance. |
Athletics | Maximum development of speed indicators. | Training involves the basic development of all muscle groups with the creation of adjustments for specialization. |
Fat Burning Workout | Maximum fat burning, cardio exercise predominates. | The entire workout is focused exclusively on working in a certain pulse zone, adjusted to work all muscle groups. |
Training for terrain | Maximum fat burning, with the desire to maintain the most muscle mass. | High intensity is maintained with pumping profiling with an appropriate diet. |
Tabata Protocol | Maximum intensity combined with minimal training time. | The principle of continuity of training and the creation of suitable intensity is observed through the formation of strict time control in conjunction with monitoring the pulse. |
It should be understood that these types are presented solely as an example, because Absolutely any type of training can be built on the principles of basic circuit training. For example, or the training of boxers, each of which has a combined nature, and allows you to combine the principles of Tabata and athletics, or powerlifting and CrossFit.
Specialization in the long term
Considering the exercises for circuit training and the principle of construction, it can be noted that circuit training is never used throughout the year by athletes. Unlike split training, circuit training involves alternating periods to increase muscle shock. Otherwise, the body gets used to this type of load, which reduces the effectiveness of the training. The only case in which the constant use of this approach is permissible is the development of maximum strength.
Always running program
For those who are looking for an ideal work program, we offer an example of circuit training; its principles were founded a long time ago and have not changed throughout its existence, which makes it possible to call it an ideal training complex for an athlete of any level of fitness.
Note: division by day of the week remains conditional and implies adjustment to your own training schedule
The main advantages of this approach to training include:
- Lack of specialization for certain muscle groups. This allows you to prepare the athlete’s body for loads in any specialization in the future.
- The maximum level of stress, which forms the rapid growth of muscle mass and speed-strength indicators.
- Versatility. The weight on the equipment is determined by the athlete’s preparedness.
- Short training time. Unlike other sports, canonical circuit training can be done in 25-30 minutes.
- The ability to create adjustments and freely change exercises with analogues, in accordance with the types of sports.
The plan of the presented circuit training implies the maximum development of all body systems, by creating an extremely stressful load on the entire body within one workout.
Circular vs crossfit
CrossFit as a fitness discipline grew out of the principles of circuit training, with a subsequent emphasis on developing functional strength. Despite the large number of athletics, gymnastics and coordination exercises in the Crossfit games competition program, it can be noted that prize-winning places are always taken by athletes with a core specialization in heavy exercises.
Let's consider whether CrossFit is a logical continuation of the principles of constructing circuit training, whether it includes them, or completely opposes them.
Circuit training | Canonical crossfit |
The presence of constant progression. | Lack of profiling progression. The load is determined. |
Progression is determined only by the number of weights. | Progression is determined by all available methods, weights/reps/reducing rest time/intensity. |
Using the same exercises over a monthly cycle to optimize results. | Greater variety allows you to develop a profiling load by constantly shocking all working muscle groups. |
Possibility to vary exercises to suit specific requirements. | Likewise. |
Extremely short training time. | The variability of training time allows you to develop different energy systems in the body, maximizing the amount and oxygen susceptibility of muscles. |
The absence of strict specialization allows you to perform all tasks. Incl. developing strength, endurance, burning fat, improving heart function. The only limitation is that the suitability of the program is determined by the training period. | A complete lack of specialization, which allows for the development of the functional capabilities of the body. |
Suitable for athletes of any level of fitness. | Likewise. |
A trainer is required to monitor the results and technique of performing the exercises. | Likewise. |
A heart rate monitor is needed to prevent athlete's heart syndrome. | Likewise. |
A relatively safe training method. | A rather traumatic sport that requires greater control over technique, heart rate and execution time in order to minimize risks to the body. |
There is no need to train in a group. | The greatest effectiveness is achieved in group training. |
Based on all of the above, we can conclude that CrossFit combines the principles of circuit training, organically processing them in conjunction with other basic fitness principles to achieve optimal results.
Circuit training is perfect as a pre-training for CrossFit classes, or will fit seamlessly into one of the WOD programs performed during the week. The variability of the exercises used, complemented by the advantages of Crossfit as a separate area of fitness, allows you to use circular functional training as a powerful tool, and the ability to replace it with other types of training completely eliminates the disadvantages of the latter.
To summarize
Knowing what full-body circuit training is and understanding the principles of training, you can adjust the training program to suit your needs. The main thing is to remember a few rules regarding the circuit training complex for CrossFit:
- Using periodization to avoid stagnation.
- Constantly changing profiling exercises (while maintaining load balancing).
- Maintaining the intensity level and training time.
The problem of getting rid of excess weight is especially acute in the spring, when the realization comes that summer is just around the corner. No matter what attempts are made in an effort to lose weight faster. But, unfortunately, no miracle drugs or diets can help in this matter. The first - because they don’t exist at all, and the second will not only not get rid of extra pounds, but can also add new ones.
But training aimed at reducing excess weight and working out all muscles will be a good friend. Such training is called circuit training. They include both cardio and strength training.
Workout Features
The main goal of circuit training is to work the muscles of the entire body in one day. In this case, aerobic exercise is combined with strength exercise, for which both exercise machines and free weights are suitable. Here it should be taken into account that the weight of the gravity must be limited. Circuit training is not aimed at building muscle mass and is carried out at high intensity, which is why heavy weights are not suitable for it.
To conduct circuit training, 10-12 exercises are selected, aimed at all parts of the body. One such circle is repeated 2-3 times with a rest of 30 seconds between sets. When the intensity of the exercise is too high, the time between sets should be increased to 1 minute.
As a rule, trainers do not advise beginners to do exercises using free weights from the very beginning, giving preference to exercise machines. The exercise machines are designed for convenient and safe exercises with strength loads.
In contrast, free weights require special skill to use and are recommended for people with physical fitness.
Circuit training is most effective in the fight against excess weight. In addition to burning excess fat, it affects the muscles of the entire body and tones them, without building muscle mass.
Advantages and disadvantages
Circuit training is more popular even than cardio training. This is due to the fact that this scheme suits the largest number of people. Circuit training can be done at home. The circuit training method is suitable for men, women and girls. The only difference is that men pay the most attention to the upper body, and women - to the lower.
- Pros:
- ideal for intensive fat burning;
- increases physical strength;
- during training, every muscle of the body is included in the work;
- speeds up metabolism;
- maintains muscle volume;
- strengthens the cardiovascular system;
- suitable for beginners;
- Circuit training can be done at home.
- Minuses:
- does not build muscle mass.
They have proven themselves to be excellent. Cardio training is the best choice for those. who wants to lose extra pounds.
Do you want to have a wide, muscular back? Read how to pump up your latissimus back muscles with push-ups. You can pump up the latissimus dorsi muscles with dumbbells, a barbell or on a horizontal bar.
Training rules
- Initially, you need to create a training plan that will consist of several exercises. It is necessary to select 2–3 exercises for each part of the body.
- Before starting your workout, it is mandatory to do a 5-minute warm-up. Muscles should be warmed up slowly, gradually increasing the pace of the warm-up. When the muscles are prepared, you can start training.
- Training one muscle group should begin with the easiest exercise, so the muscles can prepare for the upcoming load.
- The choice of weight must be approached carefully. The weight should not be very heavy and the muscles should not be pushed to failure.
- In one circle, 10–50 repetitions of each exercise are performed.
- After completing one circuit, you should rest for approximately 1 minute.
- The duration of circuit training should not exceed 30 minutes, otherwise you risk losing some muscle mass.
- 2 – 3 classes per week will be the most optimal for the body.
- Rest between workouts should be at least 48 hours. During this time, the muscles will fully recover.
Circuit training program and exercises
There are a huge number of programs for circuit training, and you can create your own personal scheme, but it would be better to first agree on it with a trainer. Below is a classic circuit training program.
At the end of the circuit training, it would be useful to do a short jog.
Circuit training at home
A huge advantage of bodyweight exercises is that they are accessible and can be done at home. The most popular and effective exercises without weights:
- squats;
- push ups;
- jumping;
- rocking the press;
- exercise "bicycle";
- swing your legs;
- lunges;
Circuit training in the gym
Exercises with sports equipment give a faster effect than exercises that use only your own weight. Basic exercises:
- dumbbell press for arms and chest;
- squats with dumbbells or barbell;
- upper block thrust;
- lunges with dumbbells;
- deadlift with a barbell;
- jumping rope.
Example workout
A set of circuit training can be selected so that each workout works a different muscle group. For example, on Monday you work the pectoral muscles, on Wednesday – the muscles of the legs and buttocks, and on Friday – the arms and abs. Using this scheme, results can be achieved much faster.
Monday
- Dumbbell bench press from the chest.
- Curling arms with dumbbells in a static position.
- Upper block pull.
- Jumping rope.
- Hand spreads on a crossover.
- Push ups.
- Bent-over dumbbell rows.
- Run to finish.
Wednesday
- Squats with dumbbells.
- Jumping rope.
- Lunges with dumbbells.
- Deadlift with dumbbells.
- Leg bends.
- Swing your legs.
- Run to finish.
Friday
- Arm curls with dumbbells in a static position.
- Jumping rope.
- Arm curls on the upper block.
- Arm curls on the lower block.
- Swinging of the upper press.
- Swinging the lower press.
- Tilts.
- Walking on an elliptical trainer.
- Run to finish.
The effect of circuit training
In the process of doing circuit training, endurance is developed, subcutaneous fat is burned and metabolism is accelerated. In addition, through repetition, muscle elasticity develops and the functioning of the cardiovascular system improves.
A person acquires excellent physical shape by independently determining which area of his body needs more work. Due to the large flow of oxygen in the blood, the body starts a regeneration process that can slow down aging.
Circuit training consists of sequentially performing a series of exercises without a break. A “circuit” can consist of 4-8 exercises, between which you rest for 2-5 minutes. In general, the lesson, including the mandatory one, lasts 40-60 minutes. Depending on the duration, intensity, selection of exercises, the presence of weights and their weight, circuit training is suitable for both beginner girls and experienced fitness enthusiasts.
Most often, during circuit training, all major muscle groups are worked out. However, sometimes this technique is used to pump a separate muscle mass - for example, the upper body, legs, posterior chain muscles, etc. Whatever option you choose, remember that you need to develop the whole body harmoniously, so even the least priority muscle group should be fully worked out at least once a week. For beginners, it’s better to start by training the whole body, choosing not too difficult exercises.
Pros and cons of circuit training
The main advantage of circuit training is the ability to burn maximum calories in a short period of time. In addition, if you exercise intensely enough, the body works in anaerobic mode, due to which a real metabolic explosion occurs, and calories are burned in an intensive mode for another 8-12 hours after the end of the workout.
In addition, circuit training is a great way to increase your endurance and strengthen your cardiovascular and respiratory systems. If you have had a long break from exercise - for example, due to pregnancy and the birth of a baby - circuit training will help you quickly get back on track.
However, such training also has disadvantages. Due to the lack of rest between approaches (if you are too tired, you can take a breather for 20-30 seconds, but no more), strength indicators drop. Therefore, if you are interested in increasing your working weights, this option will not suit you. In addition, constant alternation of exercises often does not allow you to concentrate on the movement, which leads to errors in technique.
In addition, circuit training is a serious load on the nervous system. Exercises performed without rest, extreme concentration, turmoil - all this is exhausting not only physically, but also mentally. Therefore, it is not recommended to constantly exercise in this manner to avoid overtraining. This unpleasant syndrome is accompanied not only by loss of motivation and loss of strength, but also by sleep disturbance, nervousness, depression, and in advanced cases, severe depression.
On a regular basis, circuit training should be done no more than once a week. If you train like this constantly, that is, 3-4 a week, keep in mind that your body will not want to tolerate such abuse for longer than 4-5 weeks. Therefore, after a month of circuit training, it is better to switch to a more gentle mode.
Examples of circuit training for women
Circuit training can be done both in the gym and at home - it does not require any equipment. We have compiled two programs - for those who visit the gym, and for girls who train at home.
Training plans are designed for 3 sessions per week, working the entire body. In one workout you need to complete 3-4 laps. Before starting the class, you should definitely warm up by doing joint exercises and light cardio. It is best to end your workout with stretching to relax your muscles.
Strength circuit training for girls in the gym
Day 1
- Squats with a dumbbell, 10-12
- Hyperextension, 12-15
- Hanging leg raises, 10-15
- Incline Dumbbell Press, 12-15
- Upper pulley to chest, 10-12
- Standing dumbbell lateral raises, 12-15
Day 2
- Seated dumbbell press, 10-12
- Dumbbell lateral raises, 12-15
- Reverse push-ups, 10-12
- , 15-20
- Platform leg press, 10-12
- Leg curls in the simulator, 12-15
Day 3
- Reverse crunches on a fitball, 10-12
- Reduction of arms in the butterfly simulator, 12-15
- Lunges with dumbbells, 10-12 (each leg)
- Lower pulley to the waist, 10-12
- Leg abduction in crossover, 12-15 (per leg)
- Standing wide-grip lat pulldown to the chest, 10-12
Circuit training at home to burn fat
Day 1
- , 30 times
- (can be performed from knees), 8-10
- Bend forward on one leg, 12-15 (each leg)
- "Airplane" on the floor, 12-15
- Squats, 15-20
- , 40-60 sec
Day 2
- Crunches on the floor, 20-25
- Back lunges, 15-20 on each leg
- "Climber", 20-30
- , 12-15 per leg
- Swing your legs sideways, 15-20 on each leg
- Jumping rope, 40-50 times
Day 3
- Alternately raising legs in front of you, 30-40
- Stepping onto a raised platform (chair or sofa), 15-20 on each leg
- Pulling the elbow to the knee while standing, 15-20 on each side
- Lying leg raises, 15-20
- Hand touching the toe in the “crab” position, 12-15 on each side
- Plie squats, 15-20
Style Summary
For beginner women, circuit training will help tone their body as quickly as possible, and for experienced athletes it will help diversify their activities. They help effectively fight extra pounds, burning a lot of calories, and increase overall endurance. However, if you want to build muscle, you need progression in working weights, which means circuit training is not your option. However, even in this case, you can add one circuit training session between 2-3 strength training sessions in your weekly schedule.
Select exercises carefully, focusing on the characteristics of your body. Do not start intense circuit training if you have any ailments. Vary your exercise mix to add variety to your training routine.
Circuit training is considered very effective in burning fat. In just 30-40 minutes they help to work out all the muscles and activate the weight loss process. By using this type of training, we get all the benefits of increasing strength and endurance along with active cardio. Let's look at what circuit training for weight loss is and how it can be done.
Circuit training for fat burning is an excellent option for losing weight in combination with a healthy diet. Muscles make the most of the body's glycogen stores and force the body to use stored fats as an energy source. The essence of circuit training is as follows:
- The workout includes 6-10 exercises, repeated one after another.
- Each exercise is done a certain number of times or over a certain time interval.
- Exercises within a cycle are separated by a short rest period. Between individual cycles the rest will be longer.
The total number of cycles performed during training can range from two to six and is determined by the following:
- Fitness level.
- Duration of the training stage (preparatory or before the competition).
- The purpose of the training is to lose weight, dry, increase endurance.
Circuit training for fat burning: advantages and disadvantages
Please note that circuit training is very intense, and it is recommended to consult a doctor first, especially if you have hypertension, problems with the heart and blood vessels.
During exercise, blood glucose levels decrease, which can be dangerous for diabetics and people on a low-carb diet.
People with arthritis should choose exercises that don't put too much stress on their joints.
Also, circuit training may not be suitable for people with knee or back problems. After a recovery period and consultation with a specialist and trainer, you can adjust the program to minimize the risk of re-injury.
Concerning benefits circuit training, they are as follows:
- Development of strength and endurance;
- Versatility – Circuit training can be used for most types of activity.
- The training can be adjusted depending on your health, age, and physical fitness.
- Circuit training exercises are quite simple.
- A large selection of exercises, which makes it possible to choose the most suitable ones.
- Time efficiency.
- Opportunity to work out both in the gym and at home.
Of the minuses As for circuit training, the following can be distinguished:
- For many exercises you need this or that equipment: a ball, dumbbells, a bench, a barbell, certain exercise machines.
- Exercises require space depending on the type of exercise.
- Intense training has a number of contraindications, which we discussed above. Therefore, a figure is a figure, and you need to treat your health responsibly.
The principle of constructing circuit training
Circuit training for girls should be structured so that each part of the body is worked out in one cycle in a specific order. It could be as follows:
- full body;
- upper body;
- lower body;
- frame.
For convenience, write down 3-4 cycles on a piece of paper, including 6-10 exercises that can be performed with the resources you have. Each cycle should not include more than two exercises for the same muscle group. For example, don't do push-ups after lifting weights overhead.
Before starting your workout, be sure to warm up. It will help prepare the muscles and body for the upcoming loads. Cool down at the end. This may include simple stretching exercises.
The duration of each exercise in a cycle can be determined by one of two methods:
- based on a fixed time, for example, 30 seconds;
- Based on half the number of repetitions of an exercise you can perform in a minute using maximum effort.
If your training is based on repetitions, then to ensure progress, take a repeat test every four weeks to determine the maximum number of repetitions you can perform for each exercise in a minute.
Training can be organized as follows in a four-week cycle: easy, medium, hard week and then a test/recovery week. The load is adjusted by changing the number of exercises, duration of execution, number of approaches and recovery period.
The optimal frequency of circuit training is 2-4 times a week. More often it is not necessary, since they are very intense.
Circuit training: program and exercises
Circuit training for fat burning for girls and men can be designed individually. It is recommended to first coordinate it with a specialist. Classic exercises for such activities are as follows:
- Squats. The exercise is aimed at building the gluteal muscles. You can use only your own body weight or increase the load with dumbbells or a barbell.
- Push ups. During push-ups, the arms and pectoral muscles are worked. Use your own body weight.
- Emphasis crouching. The starting position in this case will be the same as for push-ups, and after jumping you need to move to the squatting position.
- Jumping "starfish". During the jump, you need to spread your legs and arms to the sides and jump as quickly as possible.
- Abs pumping. This exercise helps strengthen your abs. You need to pump up both the upper and lower abs.
- Jumping rope. A wonderful exercise that works the leg muscles.
- Shuttle run. During the entire time allotted for this exercise, you need to run from one end of the room to the other, while you need to sit down and touch the floor. It's better to run as fast as possible.
At the end of the workout you can go for a short run.
Circuit training at home
Circuit training for women
A huge advantage that circuit training has for women is its accessibility and the ability to do it at home. Some of the most popular and effective bodyweight exercises are:
- squats;
- push ups;
- jumping;
- press raises;
- swing your legs;
- exercise "bicycle";
- lunges;
Circuit training in the gym
Circuit training for women and men in the gym can provide more lasting and faster results through the use of different equipment. The main exercises that can be used are the following:
- Dumbbell press for chest and arms;
- upper block thrust;
- squats with a barbell or dumbbells;
- lunges with dumbbells;
- jumping rope;
- deadlift with a barbell.
Circuit training example
Circuit training for fat burning can be designed so that you work a specific muscle group during one session. For example, on Monday you work on the chest, on Wednesday – buttocks and legs, on Friday – abs and arms. Using this scheme, you will achieve greater results. Now let's look at the circuit training program for a week.
Monday
- Dumbbell chest press in a lying position;
- Upper block thrust;
- Static curls with dumbbells;
- Jumping rope;
- Hand spreads on a crossover;
- Bent-over dumbbell row;
- Push ups;
- Running at the end of the lesson.
Wednesday
- Squats with dumbbells;
- Jumping rope;
- Walking on an orbit track;
- Lunges with dumbbells;
- Leg curls;
- Deadlift with dumbbells;
- Swing your legs;
- Leg curls;
- Running at the end.
Friday
- Static curls with dumbbells;
- Arm curls on the upper block;
- Arm curls on the lower block;
- Jumping rope;
- Tilts;
- Swinging of the upper and lower press;
- Walking on an orbit track;
- Finally, run.
Regular circuit training helps build endurance and accelerates the processes of burning subcutaneous fat and metabolism. In addition, due to the principle of repetition, muscle elasticity increases and the functioning of the heart and blood vessels improves. By independently determining which area of the body needs more work, you can achieve ideal physical shape. Thanks to the constant flow of oxygen into the blood, the body actively starts recovery processes that slow down aging.
Circuit training is ideal for both women and men. The former can choose easier exercises without weights, which help to lose weight, while representatives of the stronger sex often use weights in their training. Where to practice - in the gym or at home, decide for yourself. The only important thing is regularity and safety - monitor your condition, and if training provokes negative consequences in the form of dizziness, joint pain, and so on, if possible, consult with a specialist and adjust the load. In addition, remember that proper nutrition is very important to achieve results. A balanced healthy diet combined with regular exercise will help achieve excellent results.
Circuit training in the gym for girls on video
Greetings to all our readers. In today's episode we will look at this type of training called circuit training. Circuit training is often criticized, saying that it is only suitable for beginners and “athletes” to keep fit. This may be true, of course, but not always. Today we will talk about an unusual type of strength training, where there are no fancy exercise machines, but only real strength training.
And what we will talk about today will suit everyone - both beginners in the world of bodybuilding and seasoned athletes. This type of workout will help you increase strength, build muscle mass and get rid of body fat. What you will encounter is not for the weak in body and spirit. It's time for some real hard work! Meet – circuit training for real jocks!
The essence of circuit training
The essence of circuit training is that instead of the usual 3-4 approaches per exercise, you will perform a complex consisting of exercises going one after another and without rest between them (for example, bringing your arms together on a block immediately after a set of bench press, etc. ) And only when you complete the entire complex, you can take a break and then start all over again.
Why is circuit training necessary?
1/ Get bigger and stronger
When performing normal sets, muscle strength decreases over time and, as a rule, on subsequent approaches, with the same weight of weight, you are able to perform fewer and fewer repetitions, provided that you give your full effort in each approach. In a circular training system, your task is to perform a given number of repetitions in each set of specific exercises, and since the exercises follow each other, the muscles have time to rest more than usual and, accordingly, the number of repetitions in subsequent approaches of each exercise will not decrease. And more repetitions with a given weight will guarantee an increase in both the strength and size of your muscles.
2/ Achieve increased growth hormone levels
Another benefit of circuit training is that the exercises are performed with little to no rest in between. Thus, the duration of the workout decreases and the intensity increases, accelerating the fat burning process and increasing the level of growth hormone, and this in turn hits two goals at once - muscles grow faster and fat melts!
3/ Fight against monotony and stagnation
If your results improve, be sure to try circuit training. Whether you use it for a short or long time, it will respond with new muscle growth.
When to use?
This method can be used in three different cases:
As a workout for the whole body, thereby triggering the mechanisms of fat burning and muscle growth;
As a temporary (2-4 weeks) way to combat routine and stagnation of results
If the goal is to focus on one or two muscle groups, then conventional training systems can be used for the remaining muscles (sets of one exercise follow each other)
Circuit chest training
You will alternate between presses and crunches. Pre-fatigue of the pectoral muscles with the help of information (exercises without the participation of the triceps) will actually increase the load on the pectoral muscles when performing bench presses - exercises where the triceps do the lion's share of the work. And the subsequent information in the crossover will finally finish them off.
*Alternate between narrow and wide grips on each circuit. Rest time between circles is 1-2 minutes. Number of laps -4.
Bench press
A shoulder-width grip will allow you to hit the lower mid-chest area as well. A narrower grip—roughly shoulder-width apart—uses primarily the inner and lower middle region of the pecs.
Unlike dumbbells, this block exercise machine allows you to maintain tension both in the extended position (increases the load on the outer chest area) and in the contracted position (allows you to load the inner part of the chest well), accordingly, the exercise becomes more effective.
Incline bench press. It is also very important here to alternate the width of your grip on each circle. So, by working with a slightly wider than shoulder-width grip, you will load the outer part of the upper chest area, and by grasping the barbell with a shoulder-width grip, you will shift the emphasis of the load to its inner part.
Crossover mixing. It would be better to perform this exercise one at a time with one hand. However, the most important thing here is to maintain a slight forward lean. To improve balance, place your feet wider than shoulder width. If you perform it with one hand, then pull the handle down to the opposite side of the body, and place the other hand on your belt
Circuit back training
The first two exercises complement each other perfectly - in them the pulling force occurs in two different planes. Then comes the pull-down on the upper block with straight arms - this isolated exercise allows you to further load the already tired muscle fibers. But this is not the limit. All this is followed by another test - one-arm row on the lower block while standing.
* Alternate between two different grips on each circuit. Grip 1 is wider than shoulder width, elbows spread to the sides, the bar reaches towards the chest. Grip 2 - shoulder-width apart, elbows pressed to the body, the bar reaching towards the stomach. Rest time between circles - 1-2 minutes
Working with the first grip, when you hold the barbell wider than your shoulders and pull it towards your chest, the load is placed on the outer area of the lats and the middle of the trapezius. Working with a number two grip, when you pull the barbell toward your stomach and hold it with a shoulder-width grip, you load the lower lat region. Thus, by alternating these two grips from circle to circle, you give your back a complex load.
Here, too, you will have to alternate the grip with which you will take the handle. The figure shows a straight grip wider than the shoulders with the elbows turned to the side. By working this way, you'll be targeting mostly the outer lats and middle trapezius. The second grip you need is a reverse grip, with your palms facing you. The width of the grip should be equal to the width of the shoulders, the elbows should be as close to the body as possible. Working in this way, the target muscles will be the lower region of the latissimus.
Start the movement from a position where the handle is just above shoulder level and pull it along an arcuate path towards the belt. Maintain a wide grip throughout the exercise.
One-arm lat pulldown.
The exercise is performed on the lower block, the body is tilted forward 30-45 degrees. If you perform a deadlift with your right hand, then your left leg is pointed forward and vice versa. Use a neutral grip, with the handle reaching towards the upper abdomen.
Circular leg training
At the beginning of the complex are squats - the main part of the work in them is performed by the quadriceps and gluteal muscles. Then comes the turn of deadlifts on straight legs - here most of the load falls on the gluteal muscles and the muscles of the back of the thigh, which have worked well in squats, which are then achieved with the third exercise of the complex - leg curls while lying down or sitting. The circle ends with a powerful isolated exercise for the quadriceps - seated leg extension.
* You should alternate the width of your feet. Position 1 is when your feet are shoulder-width apart, position 2 is when your feet are slightly wider than your shoulder width.
**You should also alternate the position of your legs from circle to circle. Read more about this below. The rest time between circles, as in the above-described complexes, is from 1 to 2 minutes. Number of laps 4
Working in position number 1, with your feet shoulder-width apart, puts all the stress on your quadriceps, especially your hamstrings and glutes. By placing your feet in the second position (slightly wider than shoulder width), you make the quadriceps the secondary participants in this tandem. The main load is now shared by the gluteal muscles, hamstrings and adductor muscles.
Keep your back straight throughout the exercise and try to achieve a good stretch in your hamstrings in the starting position. While straightening, try to press your heels into the floor, additionally tensing the muscles of the back of the thigh and buttocks at the top of the movement.
In this exercise, try to work with maximum weight, since in the next exercise the target muscles are excluded from work and will be able to rest well.
Here you should alternate the position of your feet, or rather your socks, from circle to circle. The first position will be such that your toes are turned inward. This way you will load the outer quadriceps area. In the second position, you will have to turn your toes outward; in this position, you will give maximum load to the inner quadriceps area.
Circuit training for arms and shoulders
As for circular training of smaller muscles, such as triceps, biceps and deltoids, in principle, separate “circles” for them do not need to be made. The fact is that these muscles already receive a good load by taking part in the exercises described above. However, if you really want to pay attention to these muscles, then circular training can be created for them too. It will look something like this:
Possible split options
So, we have figured out the features of circuit training and now all that remains is to create a split for our future classes. By and large, there are a great many options for “circular” splits. You can decide for yourself what to combine with what and on what days. But still, we will offer you a couple of our options:
SPLIT A (pure circuit training)
Day 1- Circular for chest + circular for arms
Day 2 - Rest
Day 3 – Circular for back + circular for arms
Day 4 - rest
Day 5 - Circular on legs + circular on shoulders
Day 6, 7 - rest
SPLIT B (circuit training + regular approaches)
Day 1- Circular chest + deltoids and triceps (regular sets)
Day 2 – Leg circles + abs (regular approaches)
Day 3 – Circular back + biceps (regular sets)
Day 4 - rest
Day 5 -Circular for the whole body (1 circle for all muscle groups)
Day 6, 7 - rest
Well, and so on, as you understand, there are really a lot of options, you can safely experiment if you want. Or you can use ready-made complexes proposed above. The results will definitely come! Write about them in the comments to this post, share your successes with other readers of our site. Good luck!