Circuit training is still considered one of the most intense types of training. They are incredibly popular both in bodybuilding and other sports. Very often, fighters and representatives of contact disciplines use this method for their preparation. It was originally believed that gaining muscle mass using circuit exercises is almost impossible, although modern research and trends in the field of physical development refute this stereotype. Circuit training system is a universal tool in which there are many details and features. It is from them that the final result of training will depend, therefore it is extremely important to know how to properly train and draw up a circuit program.
Features and benefits of circuit training
Over the years, an opinion has been formed that circuit exercises or the alternate execution of individual cycles with minimal rest is a highly intensive method for drying and training endurance. Of course, in the classical form, such training will not give a set of masses, at best they will make the muscles more honed and sculpted. Nevertheless, with certain changes, this cycle will be useful even for mass gain. Basically, to change the nature of the training they usually use:
- Different combinations of exercises;
- Alternating load and microcycles;
- Increased rest in each series or between circles;
- Performing movements in a power style.
All this allows you to radically change not only the workouts themselves, but also their overall performance.
It is important to consider that circuit training for mass gain requires much more effort and the exact execution of the technique for each movement.
The risk of injury risk can also increase, especially when it comes to the last 2-3 circles, when the muscles work to the limit, and the body is almost completely exhausted. In this case, you need to pay attention to the technique in each repetition, even despite fatigue.
How to build perfect circuit
You can often see how beginners simply randomly perform all movements, do not take into account muscle groups and other conditions, and can even make circles without a break. All this is a disastrously incorrect approach to circuit training, which in the best case will lead to a lack of results, and in the worst, to overtraining and injury. The first thing to remember is the sequence. In each round, 6 to 10 exercises are usually performed. Each movement is selected so as not to create an increased load on individual muscle areas. This is to avoid imbalance. Among the most popular “basic” schemes of alternating exercises, the following options are usually distinguished:
- Gradual exercise from the top of the body to the bottom (shoulders, chest and back, arms, abs, hips, legs, calves);
- Alternating top-bottom;
- The alternation of exercises on muscle groups “through one.”
The second option is often called the most preferable, because such circuit exercises stimulate blood circulation from the bottom of the body up and vice versa. As a result, nutrients enter all the muscles, not just those involved in the work. Also, some studies show that this style of performance allows you to strengthen the cardiovascular system with turanabol. Alternating
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