Circuit Training – The Features, the Benefits and an Example plan

Circuit Training is a sequential workout of all major muscle groups of the body in a single training session. It is suitable for both beginners and more experienced athletes with different fitness goals.

Circuit training features

The purpose of circuit training is to prepare the whole body, especially the cardiovascular system as well as joints and ligaments, to weight training, establishment of neuro-muscular connections, as well as proper form development. In this regard, the workout beginners have some features:

– Circuit training uses only compound basic exercises, at least for the major muscle groups,  as they lay the foundation for the future development of strength and mass in the athlete athlete.

– It is best if you can execute these basic exercises at the gym to get the full benefit of them (again we are talking about the big muscle groups like legs, back, chest at least). The gym offers the possibility of precisely regulating the weights as well as safety during exercise.

– All exercises are performed using the high rep “pumping” scheme. This scheme helps in maximizing the formation and development of a network of capillaries inside the muscle, which is a prerequisite for further growth.

muscle pump

– Circuit training is usually done three days a week, and with each of them you have the opportunity to change the exercise as well as the order of worked muscle groups. For example, if we started with the chest on Monday, we can start with the back on Wednesday and with the legs on Friday and so on.

– Each muscle group is trained with only one exercise per workout session. At the initial stage, only one working set is done for this exercise, not including the warm-up sets. As the fitness level increases, the number of working sets can be increased to two, and later on – to three.

Here is an example circuit training. The workouts are done on Monday, Wednesday and Friday (or Tuesday, Thursday, Saturday if you are more comfortable)


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