If you want to build muscle using circuit training then you have to know that circuit training is one of the most time efficient and strenuous types of workouts that you can do, but is very effective for building endurance and mass at the same time, and if you want to lose some fat then this type of workout also can’t be beat.
All circuits are comprised of three components.
- Exercise movements: free weights, body , speed, power, or sport based (such as punching drills).
- Repetitions: ordinarily in the higher ranges (12-50) to increase lactic build up, but lower and medium rep ranges (or a fusion of all three) are great for weight loss and building muscles.
- Rest intervals: kept short to stimulate a state which stimulates the output of the male growth hormone and anaerobic fitness.
What to Watch When Circuit Training
Working out more often than not incorporates the initial few warm up drills to get the heartbeat raised, followed by carrying out as many repetitions as you can in a specified time frame (or maybe a determined number of reps) at every station, along with a rest interval of 5-20 seconds between each station, until such time as one particular circuit is carried out.
If your muscle training program is not giving you the results you really want, and you are struggling to develop muscle size and definition, you may ought to kick start your progress all over again with circuit training.
You could find it tricky to start with, but shortly after that you will have raised your strength and fitness levels above your expectations.
In case you are already experienced with lifting weights, the stimulus from high repetition circuit training is unlikely to be good enough to activate strength increases. Include instability as a substitute for doing exercises using a fixed surface, like the floor or a bench, use an exercise ball to make your body and muscles continue to work harder so as to keep balance.
How to Build Muscle using Circuit Training
To boost the potential to build muscle using circuit training, a strength and fitness circuit can be devised.
This may be done by introducing exercises from a strength training programme and performing them back-to-back with exercise movements from a calisthenics program. For example, complete a set of dumbbell squats in the 6-15 rep range. End the set 2 or 3 repetitions prior to reaching failure.
This is quickly followed by 10-15 reps of step ups. Build muscle using circuit training by constantly overloading your muscles and making sure that you have nothing left at the end of each set.
The secret to a decent figure is excellent muscle development plus low body fat. Make use of the Kettlebell swing to develop your leg muscles and incorporate it in a metabolic resistance training workout this way:
- Kettlebell swing
- Hip Extensions
- Kettlebell swing
- One Leg Lying Cable Knee Raise
- Kettlebell swing
- Dumbbell Pullover
- Kettlebell swing
- Reverse Grip Smith Machine Bent Over Row
- Behind The Back Barbell Shrug
You may need a couple of circuits using sub-maximal weights at the start. Make sure to determine what resistance you can expect to handle following a few loosen up rounds. Because every single movement triggers your body in a different way, you can actually work at a fast tempo.
This helps to develop muscle size and definition and get rid of fat. Unlike low intensity cardiovascular exercise that eats up muscle, using weights like this forces your body to pack on muscle mass and to reduce excess adipose (or fat) tissue.
It’s essential to have a record of the loads used as well as rest periods. Endeavor to boost intensity each and every training session.On completing every round, take a breather for about 15-40 seconds and after that start another circuit. If you wish to shed extra pounds, shorten rest periods, but still train with big loads always.
Circuit training is a great way to build mass while doing cardio. Love this method to get a quick workout in.