What is circuit training

Circuit training is a sequential study of all the main muscle groups of the body in one session. It is used by both beginners and more experienced athletes to solve various tactical problems.

Features of circular training
The purpose of this training is to prepare the whole body, especially the cardiovascular system and the joint-ligamentous apparatus, for weight training, the establishment of neuro-muscular connections, and the development of the necessary technique for performing exercises. In this regard, beginner training has some features:

Only multi-joint basic exercises are used, at least for large muscle groups. It is they who lay the future basis for the development of the strength and mass of the athlete.
If possible, these basic exercises should be performed on simulators, at least at the very initial level of training. Until the technique for performing basic movements with free weights has been set, it is on simulators that you can get the full return during the exercise.
All exercises are performed in a multi-repetitive “pumping” mode. This mode promotes maximum muscle capillarization, which is a necessary condition for their further growth.
Circuit training is carried out three times a week, on each of them, if possible, both the exercises themselves and the sequence of working out muscle groups change. For example, if we started one workout with back training, then we need to start the second with chest training, the third with leg training, etc.
Only one exercise is used per muscle group. At the initial stage, only one working approach is done in this exercise, not counting the warm-up ones. As you train, the number of working approaches can increase to two and, further, up to three. Below is one of the circuit training programs. Trainings are held on Monday, Wednesday and Friday (or Tuesday, Thursday, Saturday)

First stage. 6-8 weeks

Circuit training 1. Monday
Let’s break the muscles of the body into several main groups and work through each of them sequentially. These are the back, chest, quadriceps, biceps of the legs, deltoids, triceps, biceps of the arms. Consciously, at this stage, no load is given to the press, calves and forearms. They still get enough work during work on other muscle groups.

Traction of the lower block to the stomach 1×15-20
Bench press on a horizontal bench in the Smith simulator 1×15-20
Leg press in the machine 1×15-20
Bending legs in the machine 1×15-20
Press up sitting in the simulator Smith 1×15-20
Lifting the bar for biceps while standing 1×15-20
Extension of the arms on the upper block with a straight handle 1×15-20 Before performing each of the exercises, one or two warm-up approaches of the same exercise are performed with a weight significantly lower than the working one.

Circuit training 2. Wednesday
In all the exercises below, the mode of operation is the same – 1×15-20

Chest press sitting in the “Hummer”
Squats in the Hack Machine
Hyperextensions
Pulling the lower block along the body to chest level
Hammer Grip Dumbbell Curls
Extension of the arms on the upper block with a rope handle
Traction of the upper block to the chest while sitting

Circuit training 3. Friday
Since free weights are not used at this initial stage, some exercises in the simulators can be repeated. Work mode in all exercises 1×15-20

Leg extensions in the machine
Leg curls in the machine
Dumbbell side raises
Curls with dumbbells with supination during movement
Push-ups on the uneven bars
Traction to the stomach in the simulator “Hummer”
Bench press at an angle of 30 degrees in the Smith machine

Explanations for the program
All exercises that include circuit training are performed in the same mode 1×15-20 with medium intensity, that is, the weight is selected in such a way that the approach ends a couple of repetitions before failure occurs. The pace of the exercises is average. Rest time between sets is 1.5-2 minutes. Данный комплекс упражнений рассчитан на выполнение в течение 6-8 weeks. Next, we modify it a little. The strategy is the same – circuit training. However, at the same time, we slightly reduce the number of repetitions in the approach to 10-12, while increasing the number of approaches per muscle being worked out. Little by little, we begin to introduce basic exercises with a barbell, for example, squats and bench presses.

Second phase. Base building. 6-8 weeks

The purpose of this stage is to master the technique of exercises with free weight, the development of strength qualities. The number of workouts is the same – three times a week. On each of them, all the main muscle groups are worked out. There is only one exercise per workout per group. The number of repetitions in the approach will decrease to 10-15, due to this will increase the working weights in all exercises. The number of working approaches for each muscle group will increase to two, not counting one or two warm-up sets with significantly less weight. These two approaches can be performed either one after the other after a short pause, or in another way – after the end of the first circle with one approach in each exercise, exactly the same second circle follows. The pace of execution is average, without sudden movements. Pauses between sets are one and a half to two minutes. The following is an indicative program for this stage of preparation:

Circuit training 1. Monday
Bent over row 2×10-15
Bench press 2×10-15
Leg press in the machine 2×10-15
Leg curls in the machine 2х10-15
Press up sitting in the simulator Smith 2×10-15
Lifting the bar for biceps while standing
Extension of the arms on the upper block with a straight handle 2×10-15

Circuit training 2. Wednesday
Incline Dumbbell Press 2×10-15
Squats with a barbell on the shoulders 2×10-15
Hyperextensions с грузом за головой 2х10-15
Lifting dumbbells standing through the sides up 2×10-15
Dumbbell curls for biceps with a grip “hammer” 2×10-15
Close grip bench press 2×10-15
Pulldown of the upper block down with an average grip to the chest while sitting 2×10-15

Circuit training 3. Friday
Leg extension on the simulator 2×10-15
Deadlift on straight legs 2×10-15
Pulling the lower block along the body up to chest level 2×10-15
Lifting the bar for biceps on the Scott bench 2×10-15
French bench press lying on a horizontal bench 2×10-15
Traction of the lower block to the belt sitting 2×10-15
Breeding with dumbbells lying on an inclined bench 2×10-15

Explanations for the program
All exercises of this circular complex are performed in the mode of 10-15 repetitions, which contributes to an increase in strength qualities and is an impetus for an increase in mass. This is also facilitated by the introduction to the complex of exercises with free weights in basic movements. Данный комплекс выполняется в течение 6-8 weeks. After that, we move on to a three-day split.