3 circuit training programs to increase muscle mass

Circuit training is an effective method for losing weight and building endurance. Find out who will benefit from circuit training and how to choose the optimal program for a beginner.

Not every athlete uses intensive methods such as circuit training in his work on the body, preferring more understandable classical training schemes. Agree, this is a little strange, given the effectiveness of circuit training for athletes, athletes and all those who simply strive for ideal forms. What is the reason for ignoring this type of training? Let's figure it out together.

What is circuit training

The essence of circuit training is that all exercises are performed one after another in a circle, and not in the usual sets. For example, you can:

• start with squats,
• then perform a row to the chin,
• then biceps curls
• and French press, and so on.

Circuit training typically includes strength training, but you can also do other anaerobic and aerobic exercises, such as running in place.

We suggest trying basic training for the whole body in a circular format. Perform 3 circuits consisting of 7 exercises of 15-20 repetitions. Rest between circles: 2-3 minutes. Rest between exercises is minimal.

Which muscles develop best with home workouts?

When performing circuit training at home (and these, as was said, are exercises for which special equipment and props are not needed), the emphasis is mostly on training:

• biceps and triceps;
• shoulder and back muscles;
• abdominal and chest muscles;
• leg muscles.

It is training the muscles of these areas of the body that allows you to lose excess weight. In this case, you can train any one part of the body, or all muscles in a complex. For example, pulling up on a horizontal bar will simultaneously develop the muscles of the back and arms, and, say, push-ups - the shoulders and chest. Here it all depends on the desire of the training girl and the areas of the body from which the extra pounds need to be removed.

Basic exercises included in circuit training at home

This is a recommended list, which can be changed if desired by adding (or removing) any exercise to it. All of them are simple, and any woman can do them if desired. One - more times, the other - less.

1. We do push-ups. Lie on your stomach, bend and straighten your elbows, trying to touch the floor with your chest. Don’t forget to breathe correctly: pressing your body to the floor, inhale, rising to straight arms, exhale. Narrowly placed hands when performing the exercise - load on the triceps, wide-set hands - load on the chest muscles.
2. Let's do a plank. We lean on our toes and elbows. We maintain this situation for some time. Then, taking a lying position, we raise our arms one by one.
3. Let's pump up the press. We lie on our backs, fix our legs, and try to reach our toes with our fingers. Keep your back straight. Another type of abdominal swing: lying on your back, smoothly raise your legs at an angle of 90 degrees. We also lower it smoothly. We repeat the exercise depending on our capabilities.
4. Let's squat. The first option is without additional cargo, the second option is with cargo.
5. We do lunges. Standing still, we take a step forward with one foot. We take the starting position. We lunge with the other leg.
6. Let's jump rope. A wonderful form of cardio training. In addition, it perfectly develops the muscles of the legs and thighs.
7. We run in place. The main condition for performing this exercise is intensity and correct technique (knees raised high). A running option is jumping in place. Both exercises are great for burning calories.

This video will tell you how to do circuit training at home correctly.

And this.

How to do circuit training correctly for beginners

What to do if a girl is just starting circuit training at home, and she doesn’t have enough dexterity and strength to do the exercises correctly and intensively? The main thing is not to despair. Everyone has started somewhere at some point.

Therefore, first you need to decide on the muscles that, in the girl’s opinion, primarily need training. And, accordingly, select the necessary exercises for them. And - start training.

It would be wise to train one muscle at a time. Then, after resting, move on to training another muscle. By the way, at first it is allowed to rest between circles longer than the 3 minutes indicated above. A three-minute rest is for “advanced” girls, not for beginners. Once you have recovered, you can begin training the next muscle groups.

There is no need to “tear and throw” from the very beginning. In the end, both beginners and “advanced” have only one goal - to lose excess weight and make a beautiful figure. And - nothing else. So, little by little, little by little, and then, you see, a more significant load will be feasible.

Who is contraindicated for circuit training?

You should refrain from circuit training in the following cases:

• recent surgery;
• injuries;
• if you have a bad heart;
• during pregnancy;
• nursing mothers;
• during menstruation.

When starting circuit training, it is useful to consult with your doctor. And follow his recommendations. If the doctor says that it is better not to do certain exercises for some reason, then that’s what you should do. Moreover, one exercise is easy to replace with another. That’s what’s good about circuit training.

Basic circuit training in the gym

Circuit - 3 circles
Full squat jumps

• 15-20 repetitions
• Body part: Quadriceps Equipment: Body weight

Lunges with dumbbells

• 15-20 repetitions
• Body part: Quadriceps Equipment: Dumbbells

Narrow push-ups

• 15-20 repetitions
• Body part: Triceps Equipment: Body weight

Incline Dumbbell Press with Neutral Grip

• 15-20 repetitions
• Body part: Chest Equipment: Dumbbells

Arm curls with emphasis on the simulator

• 15-20 repetitions
• Body part: Biceps Equipment: Exercise machine

Pulldown to the chest on the upper block

• 15-20 repetitions
• Body part: Lat Equipment: Block

Raising bent legs in the simulator

• 15-20 repetitions
• Body Part: Press Equipment: Other

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For an overview of the technology in motion and original details, use the following video. For personal convenience, we can change the exercises from more difficult to more comfortable.

For optimal functioning of the autonomic nervous system and cardiac muscle, it is recommended to adhere to a certain pulse zone during exercise. To determine the optimal one, use the Karvonen formulas or % of maximum heart rate.

Examples of circuit training programs

Classic training for all muscle groups to burn subcutaneous fat includes:

After completing your workout, be sure to do a cool-down on the cardio machine - gradually lower your heart rate and restore your breathing.

To give the body time to recover, it is necessary to alternate muscle groups not only directly during exercise, but also on certain training days. For example, if on Monday classes began with exercises on the back, then on Wednesday or Thursday they should begin with the chest, and on Saturday with the legs.

Bodymaster.ru recommends Training Plans:

Freeletics Bodyweight - individual training for every day of all difficulty levels.

Home Workouts - No Equipment - a simple and affordable solution with short home workouts.

Runtastic Results is one of the best and most thoughtful applications in its class that will help make your body sculpted.

It will be especially useful for beginners to start training with simple complexes, tailored to their individual characteristics and condition.

What are the benefits of circuit training?

If your goal is not to increase muscle mass, you should pay attention to the circuit training method. Thanks to this type of training, your body will become attractive and sculpted. There are many more reasons to engage in circuit training:

• You spend your time more efficiently and leave the gym faster. And this means more free time!
• Burning excess fat. Special circuit training promotes weight loss and the growth of high-quality muscle mass.
• Improved physical fitness and aerobic endurance.
• The whole body works. Contrary to popular belief, there is nothing wrong with a full body workout 2-4 times a week.
• Circuit training can be done anywhere, not just in the gym, and even without special equipment. This is evidenced by the mass of workout movements. All you need is a horizontal bar, parallel bars or a stand.

Ultimately, you will find a lot of advantages just by starting to train.

Classic or circular format?

The answer to this question depends on your end goal. An experienced bodybuilder is more likely to refuse to engage in circuit training, and not without reason:

• First of all, circuit training is not the best tool for bodybuilding purposes. Those who are interested in achieving size, relief or symmetry work on other targeted programs.
• The second reason is that many bodybuilders simply cannot maintain such a rhythm, because real circuit training is hard and requires a certain patience.

It is precisely because of its energy consumption that circular exercises are more suitable for losing weight than for gaining weight. This is a great option for those who do not like cardio training because it is monotonous; here you can perform other exercises with the same result.

Circuit training for beginners

And it’s true: you don’t need boring cardio to build a beautiful body with circuit training!

This training plan is designed for beginners. The exercise program is selected in such a way as to primarily strengthen both the cardiovascular and respiratory systems.

Most of the program is performed on machines. The initial program for beginners is the most effective set of exercises specially designed for those who are going to the gym for the first time.

What is it and what does crossfit have to do with it?

Circuit training involves performing a certain number of cycles of 10-12 exercises (strength, cardio), which follow each other with a short rest.

In total, in 1 training session you can perform from 3 to 10 blocks of various exercises, with breaks of 1-3 minutes only taken between individual cycles.

The basic advantage of circuit training is the rapid burning of subcutaneous fat without muscle loss. It is for this reason that such workouts are popular for weight loss and active cutting.

Note! Circuit training should not be used if you want to gain weight. Active muscle growth requires intense strength exercises, which are performed with a small number of repetitions and long pauses for rest - at its core, circuit training is the absolute opposite of this approach.

Circuit training involves certain principles that distinguish it from other areas:

• maximum stress load. A stressful state activates the body’s internal resources, promotes intensive muscle recovery, and increases sports performance;
• high intensity. This feature not only develops maximum strength of all muscles, but also helps strengthen other body systems (for example, optimizes the functioning of the heart and blood vessels);
• short duration. The time limit allows you to add a specialized area, which makes such training a good option for many athletes;
• working out all areas of the body in one training session;
• the intensity and options for loads on various muscle groups are determined by their size and capabilities.

CrossFit is a training system that includes a variety of exercises to improve strength, endurance and other skills. At the same time, circuit training is a method of the training process when several exercises are performed continuously (or with minimal rest) in a circle. CrossFit exercises in such training are one of the options for building a sports program and achieving your goals.

Be sure to watch: Lose weight in the gym: the dream or reality of every girl. Training program in the gym for girls. How to use exercise equipment in the gym. Training program for the gym for men: creating an effective set of exercises.

Circuit training for beginners

DAY 1
DAY 2

DAY 1

DAY 1

DAY 2

Circular - 3 laps

Bent-over dumbbell row

• 1 set of 10 reps
• Body part: Middle back Equipment: Dumbbells

Quick squats with a barbell

• 1 set of 10 reps
• Body part: Quadriceps Equipment: Barbell

One-arm kettlebell press

• 1 set of 10 reps
• Body part: Shoulders Equipment: Kettlebells

Barbell deadlift

• 1 set of 10 reps
• Body part: Lower back Equipment: Barbell

Circular - 3 laps

Standing dumbbell curl

• 1 set of 10 reps
• Body part: Biceps Equipment: Dumbbells

Dumbbell bench press

• 1 set of 10 reps
• Body part: Chest Equipment: Dumbbells

Lunge with dumbbells forward

• 1 set of 10 reps
• Body part: Quadriceps Equipment: Dumbbells

Pull-ups with deviation

• 1 set of 10 reps
• Body Part: Lat Equipment: Other

The program contains 2 workouts per week. Perform 3 circuits of 10 repetitions. There is no rest between exercises. Rest 2-3 minutes between circles.

Always running program

For those who are looking for an ideal working program, we offer an example of circuit training that is suitable for experienced athletes and beginners with at least minimal experience working with iron:

In total, you need to perform 3-6 such circles, the first of which is a warm-up. Rest between exercises – 20-30 seconds, between circles – 2-3 minutes. In the future, you can increase the intensity of the workout by increasing the number of circles, working weights and reducing rest time. In total, the program involves its implementation for 2-3 months, after which it is better to switch to a classic split.

Note: the division by day of the week remains conditional and implies adjustment to your own training schedule. There is no need to exercise according to this scheme more than 3 times a week.

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.
• 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 30-60 minutes.
• The ability to create adjustments and replace exercises with analogues in accordance with individual preferences.

How to choose a circuit training

There is no one “best” workout. There is a workout that suits you and meets your goals. This rule also applies to circuit training. We offer you several training programs to choose from that are aimed at achieving different goals.

Goal 1: Body Composition

Most experts believe that cardio interferes with building a beautiful body due to a decrease in testosterone levels and an increase in cortisol in the body, as well as due to the loss of muscle as fuel. To cope with these problems, the circuit training method was created. You lose weight without cardio exercise.

Goal 2: Fat Burning

In this case, circuit training is built on the principle of burning fat only with the help of strength exercises. High energy expenditure is why this method works.

Flaws

Like any other fitness program, circuit training also has some disadvantages:

• Uniform training of the main muscle groups. For “lagging” muscles, additional time must be devoted, which for various reasons is not always possible.
• When working out in the gym, the pause between laps can be very long. No one is immune from queues for the necessary equipment. There are two options to solve the problem: wait for release, or change the sequence of exercises in the cycle.
• Circuit training is contraindicated for people with hypertension, asthma and heart disease. You also need to be careful with intense exercise during low-carb diets.
• If you add highly complex exercises to your program without controlling the speed at which they are performed, you can easily lead your body to overtraining or chronic fatigue.

Interesting fact. Circuit training requires a responsible approach. When thinking through a program, you shouldn’t try to outdo yourself. It is important to take into account the characteristics of the body and the actual physical form. If you have no training experience, it is advisable to seek help from professionals who will answer questions and give recommendations.

If you've already tried circuit training, move on to more challenging physical activity options. On our website you will find a lot of useful information on different types of training, as well as proper nutrition. Learn to properly plan your diet and exercise without injuries or other unpleasant health surprises.

Bodymaster.ru recommends Fitness Trainers:

In addition, the production of growth hormone promotes greater fat loss. For this reason, this type of circuit training is often called “Lactic Acid Interval Training.” Such training is a complete system where you will do circuit training all week. You can use other methods once a week as a supplement.

The program also contains 2 workouts per week. Perform 3-4 circles of 10 repetitions. For cardio, spend 3-4 minutes in the 3rd pulse zone. Rest between circles: 2-3 minutes.

Circuit training for fat burning

Day 1
Day 2

Day 1

Day 1

Day 2

Deep squats with a barbell

• 1 set of 10 reps
• Body part: Quadriceps Equipment: Barbell

Vertical row on a block with a narrow grip

• 1 set of 10 reps
• Body part: Lat Equipment: Block

Standing barbell press (military)

• 1 set of 10 reps
• Body part: Shoulders Equipment: Barbell

Crunches on a fitball

• 1 set of 10 reps
• Body part: Press Equipment: Fitball

Walking on the Stepper exercise machine

• 3-4 minutes 1 set
• Body part: Quadriceps Equipment: Exercise

Hyperextension

• 1 set of 10 reps
• Body Part: Lower Back Equipment: Other

Lifting hands with dumbbells while lying down

• 1 set of 10 reps
• Body part: Chest Equipment: Dumbbells

Reverse crunches with legs suspended

• 1 set of 10 reps
• Body Part: Press Equipment: Other

Standing overhead press

• 1 set of 10 reps
• Body part: Shoulders Equipment: Barbell

Walking fast on a treadmill

• 3-4 minutes 1 set
• Body part: Quadriceps Equipment: Exercise

Despite the constant controversy, one thing is clear - this method works! And in combination with a high-quality weight loss diet for men, these workouts give simply reactive results!

Another example of fat burning in the gym is a video from Andrey Shmitd. Let's recharge ourselves with tips and examples.

Goal 3: Strength

The following circuit training method is suitable for those who want to improve their athletic performance and strength.

I call the circuit method "mixed training" because it combines strength and conditioning. These include strength, interval, and hypertrophied loads. Circuit training improves your overall physical condition, reduces body fat and trains your body in a variety of conditions. For example, alternating between running and bench pressing quickly changes your physiological state! Blood pressure will change from high to low.

An example of such training is circuit training from Dmitry Yashankin. This workout is more focused on physical development, but can of course be modified to suit your individual needs.

You can also include this workout in your program 1-2 times a week as general physical training.

Goal 4: increasing general physical fitness (GPP)

Most athletes are well aware of the importance of general physical training and its ability to increase performance. One of the most effective ways to improve general physical fitness is circuit training. There are many ways to increase physical fitness, for example, dragging a loaded sled.

Most CrossFit workouts are designed with this goal in mind. If you train outside, or you don’t have any equipment or dumbbells at home, pay attention to examples of training with your own weight and on the horizontal bar.

General recommendations

Before you start circuit training, consider the following:

1. What is your goal? Do you want to work your entire body in a workout or focus on specific muscle groups? Circuit training works all major muscle groups because, in order to reduce the rest time between exercises, you allow certain muscles to rest while working other groups.
2. Does your gym/sports ground have the necessary set of exercise equipment to work all major muscle groups? Are there queues and other accessibility problems that prevent you from shortening your rest periods as much as possible? We remind you that the rest should be very short. Therefore, use simulators where you can quickly set the required load, and also take into account the proximity of the simulators to each other.
3. If possible, study at least busy times. Lines at the machines can interfere with circuit training.
4. Don't forget to drink water during your workout.
5. Finally, the most important point: do not train at a higher intensity than your physical fitness allows . And stop exercising immediately if you experience dizziness, chest pain, difficulty breathing, or a headache. Don't be afraid to change your workout program depending on how you feel.

Source: athleteinme.com Translation: Victor Kandybenko

Disadvantages of circuit training

It all depends on the goals. For example, there are no real downsides to circuit training to improve overall fitness. Any of you, with sufficient physical development, can bring yourself a lot of benefits with the help of general physical fitness training.

However, the disadvantage of such circuit training is that

You will have to choose: when doing circuit training for general physical fitness, you lose out on developing technique.

Another downside to all circuit training is that you won't be able to develop much strength. Some people believe that by working with fewer reps and more rest, you can lift heavier weights. Simply put, you will never do as many presses immediately after squats as you could do after 5 minutes of rest, let alone after 3 or 4 rounds.

So, if your goal is solely to increase strength, it is best to minimize circuit training in your program. Here you work with less weight, in which case the strength will not develop.

In addition, remember that the circuit training method involves:

• Having 3-4 free exercise machines at the same time, and in full gyms this is almost unrealistic.
• A fairly high level of physical fitness is required. Most bodybuilders do 10 reps. How do they want to do 40 in several exercises in a row?
• Good health. People with high blood pressure and heart disease should avoid circuit training, especially mixed ones.
• Reducing time. In normal mode, you rest for about 2 minutes between exercises, but here the rest between circles is 90 seconds.

By working in a circular program, you save 18 minutes each time. That is why this method is very effective and beneficial for busy people!

Ready-made examples

For burning fat

Training for intensive fat burning should be combined with a balanced diet (calorie deficit in the diet - approximately 5-10%). Example program:

1. Warm up – running on a track (1.5-2 km).
2. Steps to the side in a low squat – 5 times (for each side).
3. Forward lunges – 5 repetitions (each leg).
4. “Climber” – 10 times.
5. “Pistol” – 5 repetitions (for each leg).

Perform 8 cycles of these exercises.

Important ! Too fast a pace at the beginning of training can cause rapid fatigue; try to evenly distribute your strength during the session.

For relief

Relief training should be combined with a special diet for “drying”. This combination will allow you to quickly achieve your goal - to make your body more toned and sculpted. Sample lesson plan:

1. Warm up – running on the track (1-1.5 km).
2. Squat jumps – 10 times.
3. Arm swings with weights to the sides - 10 repetitions.
4. Tank bar – 20 + 20 seconds.
5. Jumping lunges – 10 times.

Perform 5-8 cycles of this set of exercises, the break between individual circles is no more than 2 minutes.

For strength

In circuit training for strength, you should use a constant progression of the load - increasing the complexity of the exercises, additional weights, etc.

Approximate training program for strength:

1. Warm up – running on the track (1 km).
2. Squats with a weight in front of you – 5-7 times.
3. Pull-ups – 5 reps.
4. Push-ups with weights – 5-7 times.
5. Burpees – 5 times.

Repeat this complex for about 5-8 cycles.

Note! As you master the exercises, add weights and use leg weights.

Endurance

Training to improve the body's endurance should be characterized by a high tempo and moderate weight. Example program:

1. Warm up – running on a treadmill/exercise bike (1 km).
2. Double jumping rope – 20-30 times.
3. Burpees – 5 times.
4. Kettlebell squats – 10 reps.
5. Push-ups - 10 times.

Repeat this complex for about 5-6 cycles, the minimum break between circles is 1 minute.

Note! In endurance training, you should not use weights that are beyond your capabilities; use a working weight (one that you can lift with effort for a given number of repetitions).

Functional training supplements for men

Weider | Premium BCAA Powder?

• About a third of human muscle consists of BCAA amino acids. These amino acids are essential for effective muscle building. The product is especially valuable due to the high rate of absorption of amino acids in free form.
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One serving before training. Mix 10g of powder (1 tablespoon) in 200ml of water.

Weider Premium BCAA Powder is a powder supplement that allows you to replenish the body's energy reserves from amino acids. It improves protein synthesis and protects against catabolism.

Optimum Nutrition | Opti-Men?

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• Category: Vitamins for men More about the category

3 tablets per day with food

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Olimp Sport Nutrition | ISO Plus Powder?

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• Category: Isotonic drinks

Directions for Use: Use as needed, especially during intense physical activity. Recommendations for preparation: 17.5 g of powder (2 tablespoons) in 250 ml of water.

Ingredients: sugar, maltodextrins, glucose, fructose, acidity regulator, sodium chloride, potassium phosphate, calcium phosphate, sodium citrate, magnesium carbonate, thickener, flavorings, L-glutamine, L-carnitine, vitamins, flavoring.

BOMBBAR | Protein bar?

• A sports bar with high protein content and minimal sugar.
• Category: Protein bars

Take between meals 1-2 times a day

It has a delicious taste, quickly supplies the body with multi-component protein, and is excellent for a protein diet. Protein bar “Bombbar”: - will help reduce weight, - nourishes muscle mass, - gives the effect of satiety, - improves the general condition of the digestive system, - promotes the growth of beneficial microflora, - helps maintain healthy blood sugar levels, - does not contain sugar, - does not contains GMOs.

Ingredients: proteins 37% (whey protein concentrate, micellar casein, caseinate), isomaltooligosaccharide, water, crushed peanuts, cocoa butter equivalent, humectant - sorbitol, chocolate (sugar, cocoa mass, cocoa butter, emulsifier - soy lecithin, flavoring ), natural dye - earthenware color, salt, acidity regulator - citric acid, flavorings, sweetener stevioside.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.