circuit training

[redmanx03]

To lean out. Would it be beneficial? Size is not important abs are....and how many times per week

[eatrainrest]

circuit training is a great introductory to exercise and overall fitness. i have beginners/obese population start out with circuit training for minimum of 8-12 weeks. it will do little for size but alot for expelling calories and muscle glycogen. this is something i recommend.


CIRCUIT TRAINING 4-5 SETS AT 90% INTENSITY (20-25 REP RANGE), WHICH CONSTITUTES 20 REPS OF A WEIGHT YOU CAN DO 23X TO YOUR MAX. PERFORM THESE IN THIS FASHION

-PUSH
-PULL
-SQUAT

BUT MOST IMPORTANTLY YOU MUST FOCUS ON THE 3 PILLARS THAT I TEACH...
1-BREATHING (YOU MUST EXHALE ON THE STRENUOUS PART (POSITIVE) AND INHALE ON THE RESTING PART (NEGATIVE)
2-FORM (YOUR FORM IS ESSENTIAL AND YOU MUST PROPERLY PERFORM THE EXERCISE WITH PROPER FORM, THIS INVOLVES CONTROLLING THE WEIGHT AND NOT VICE VERSA
3-1/2 SECOND PAUSE- YOU WANT TO CONTRACT THE MUSCLE FOR UP TO 1/2 SECOND AND SQUEEZE TO HAVE THE MUSCLE NICE AND TENSE =)

****AT THE END OF YOUR CIRCUIT YOU WILL WANT TO ALSO CIRCUIT YOUR CORE (ABDOMINALS/ERECTOR SPINAE (LOWER BACK)

2-4 SETS CIRCUIT FASHION RECOVERY HR KEPT AT 125 BPM SAME REP RANGES APPLY

REST TIME BETWEEN SETS

REST TIME WILL VARY ON YOUR GOAL, FOR A BEGINNER WHO WANTS TO EXPEL ALOT OF CALORIES THROUGH WORKING OUT YOU WANT TO KEEP YOUR RECOVER HR (BPM AT 125) BETWEEN SETS. BY DOING THIS, YOU BURN 500 CALORIES/HALF HOUR.

RUN THE CIRCUIT FOR 8-12 WEEKS STICKING TO COMPOUND BASIC MOVEMENTS (MACHINES), AND BASED ON YOUR PROGRESSION YOU MAY MOVE INTO MORE INTERMEDIATE MOTIONS, REP RANGES, AND START APPLYING THE OVERLOAD TRAINING PRINCIPLE AND FOLLOWING A SPLIT ROUTINE SCHEDULE, RATHER THAN THE CIRCUIT[/COLOR]