HIIT Circuit Train for Dramatic Strength and Muscle Growth
So you have been weight lifting for a few years, or you are just getting into weight lifting and you want to try a new method of hitting the weights hard and achieving maximum lean muscle growth and strength. Well my friend, you've come to the right place. Get ready for dramatic strength increases, muscle gain, muscle pumps, lean muscle mass growth, and complete annihilate your gym session for the day. Achieve a pump you'll never forget about and test your muscles and see the growth in the following days. After a workout like this your ego will be through the roof, you won't be able to fit through that door ahead of you. Working your muscles at this rate and focusing on your body is completely mind altering, you'll feel great mentally as much as physically.
Circuit Training Benefits
1. HIIT Training
2. Increase lean
muscle mass
3. Rip up muscles
4. Lose fat
5. Increase Muscle Endurance, Stamina
6. Boost Testosterone- key component to muscle size and strength
7. Increase strength dramatically
8. Get Leaner
9. Build Muscle, lose fat, Boost Metabolism
10. Feel incredible afterwards total Mind and Body altering confidence feeling
Circuit training all started for me in the at a football practice in the high school weight room. Need I tell you football season was 10 months out of the year, and weight lifting did not miss a beat in those 10 months. This was the most intense High Intensity Interval Training I've ever done in my life. Circuit training when done right, and (using weight that tests your strength) will have you huffing and puffing throughout the entire workout, your muscles will feel on fire. But circuit training is so good because it switches from one core workout to the next, just giving your muscles the right amount of time before you hit them again.
Circuit Training is awesome for any athlete or weight lifter who wants to increase strength, muscle endurance, stamina, increase lean muscle mass, and fat loss. I say fat loss and not weight loss because this sort of training is, I like to express a prestige technique and kicks the human body into maximize efficiency building muscle and losing fat. Circuit training is definitely not for beginner, but with the right attitude and motivation, anyone can do anything.
Circuit Training- Going from one exercise to the next with a 10 seconds rest in between each set. Very explosive workout and weight lifting session, make sure to focus on your breathing throughout the entire workout. Not counting reps, just going from one exercise to the next. All timed workouts. Always a short period of rest after each set performed. Adjust your weight in each exercise where you are testing your strength, the more you test the better results you will see, but you will want to do a weight where you can finish the circuit.
Breaking it down:
Looks something like this, but feel free to do any workouts you would like, just make sure you know it will help your body the most and you'll see strength and muscle gains.
1. 10 Different Exercises
2. One exercise after the other
3. 10-20 Second Rest.
4. As many reps as possible in 10 seconds.
5. Concentrate on breathing while doing this.
6. Roate through the 10 different exercises one after the other
7. Complete the first round of exercises.
8. Take 1 minute rest.
9. Continue to the next round of your circuit.
10. Finish up and stretch/ do short abs, do your cool down.
(Stay Hydrated) (Post Carbohydrates after this intense workout)
Looks something like this, just one example of many different ways of doing circuit Training.
The Workout:
(1)Bench Press: 10 Seconds reps
10 Seconds Rest
(2) Pull Ups: 10 Seconds as many as I could do, probably 6-8 at the time
10 Seconds Rest
(3) Power Clean: As many as I could do in 10 Seconds
10 Seconds Rest
(4) Snatch: As many as I could do in 10 seconds
10 Seconds Rest
(5)Dips: As many as I could do in 10 Seconds
10 Seconds Rest
(6)Squat: As many as I could do in 10 seconds
10 Seconds Rest
(7)Dead Lift: As many as I could do in 10 seconds
10 Seconds Rest
(8) Lateral- Forward Dumbbell Lunge: As many as I could do in 10 seconds
10 Seconds Rest
(9) Bicep Curls: As many as I could do in 10 Seconds
10 Seconds Rest
(10)Bent Over Rows (reverse, standard grip) As many as I could do in 10 seconds
1 Minute Rest
Repeat Circuit 3x times. (4 rounds total)
Doing this with a friend or two makes it a lot more fun, and you can really push yourself harder and what not so I encourage you to try this with some friends. You can switch the exercises up to, say you're doing upper body you can come up with 6, 8, or 10 workouts you want to lift and just insert those different workouts into this template. You will see strength gins like you've never seen before. You will actually be sore, if you put the effort in and test your muscles, you'll see awesome gains from this type of exercise. Give it a try!
Make sure you go with an appropriate weight for each exercise that allows you to complete the entire circuit but really tests your muscles. You can choose any exercises that work for you, I just kept it to what I was taught, and football is really all about strength training so choose whatever works for you.
There was about 50 guys on my high school football team, and about maybe 45 different stations in the weight room. So the weight room was pretty packed when all this was going on, which made it a pretty unique experience, one I'll never forget, especially in bed the following hours with ice, my football coach was not messing around when it came to winning and getting into shape.
My football coach still managed to give all of us ten seconds rest, 20 seconds rest maximum before continuing our next circuit exercise. Needless to say my coach had it all planned out and knew exactly what he was doing, as he was a collegiate football player.
Circuit Training Benefits
1. HIIT Training
2. Increase lean
3. Rip up muscles
4. Lose fat
5. Increase Muscle Endurance, Stamina
6. Boost Testosterone- key component to muscle size and strength
7. Increase strength dramatically
8. Get Leaner
9. Build Muscle, lose fat, Boost Metabolism
10. Feel incredible afterwards total Mind and Body altering confidence feeling
Circuit training all started for me in the at a football practice in the high school weight room. Need I tell you football season was 10 months out of the year, and weight lifting did not miss a beat in those 10 months. This was the most intense High Intensity Interval Training I've ever done in my life. Circuit training when done right, and (using weight that tests your strength) will have you huffing and puffing throughout the entire workout, your muscles will feel on fire. But circuit training is so good because it switches from one core workout to the next, just giving your muscles the right amount of time before you hit them again.
Circuit Training is awesome for any athlete or weight lifter who wants to increase strength, muscle endurance, stamina, increase lean muscle mass, and fat loss. I say fat loss and not weight loss because this sort of training is, I like to express a prestige technique and kicks the human body into maximize efficiency building muscle and losing fat. Circuit training is definitely not for beginner, but with the right attitude and motivation, anyone can do anything.
Circuit Training- Going from one exercise to the next with a 10 seconds rest in between each set. Very explosive workout and weight lifting session, make sure to focus on your breathing throughout the entire workout. Not counting reps, just going from one exercise to the next. All timed workouts. Always a short period of rest after each set performed. Adjust your weight in each exercise where you are testing your strength, the more you test the better results you will see, but you will want to do a weight where you can finish the circuit.
Breaking it down:
Looks something like this, but feel free to do any workouts you would like, just make sure you know it will help your body the most and you'll see strength and muscle gains.
1. 10 Different Exercises
2. One exercise after the other
3. 10-20 Second Rest.
4. As many reps as possible in 10 seconds.
5. Concentrate on breathing while doing this.
6. Roate through the 10 different exercises one after the other
7. Complete the first round of exercises.
8. Take 1 minute rest.
9. Continue to the next round of your circuit.
10. Finish up and stretch/ do short abs, do your cool down.(Stay Hydrated) (Post Carbohydrates after this intense workout)
Looks something like this, just one example of many different ways of doing circuit Training.
The Workout:
(1)Bench Press: 10 Seconds reps
10 Seconds Rest
(2) Pull Ups: 10 Seconds as many as I could do, probably 6-8 at the time
10 Seconds Rest
(3) Power Clean: As many as I could do in 10 Seconds
10 Seconds Rest
(4) Snatch: As many as I could do in 10 seconds
10 Seconds Rest
(5)Dips: As many as I could do in 10 Seconds
10 Seconds Rest
(6)Squat: As many as I could do in 10 seconds
10 Seconds Rest
(7)Dead Lift: As many as I could do in 10 seconds
10 Seconds Rest
(8) Lateral- Forward Dumbbell Lunge: As many as I could do in 10 seconds
10 Seconds Rest
(9) Bicep Curls: As many as I could do in 10 Seconds
10 Seconds Rest
(10)Bent Over Rows (reverse, standard grip) As many as I could do in 10 seconds
1 Minute Rest
Repeat Circuit 3x times. (4 rounds total)
Doing this with a friend or two makes it a lot more fun, and you can really push yourself harder and what not so I encourage you to try this with some friends. You can switch the exercises up to, say you're doing upper body you can come up with 6, 8, or 10 workouts you want to lift and just insert those different workouts into this template. You will see strength gins like you've never seen before. You will actually be sore, if you put the effort in and test your muscles, you'll see awesome gains from this type of exercise. Give it a try!
Make sure you go with an appropriate weight for each exercise that allows you to complete the entire circuit but really tests your muscles. You can choose any exercises that work for you, I just kept it to what I was taught, and football is really all about strength training so choose whatever works for you.
There was about 50 guys on my high school football team, and about maybe 45 different stations in the weight room. So the weight room was pretty packed when all this was going on, which made it a pretty unique experience, one I'll never forget, especially in bed the following hours with ice, my football coach was not messing around when it came to winning and getting into shape.
My football coach still managed to give all of us ten seconds rest, 20 seconds rest maximum before continuing our next circuit exercise. Needless to say my coach had it all planned out and knew exactly what he was doing, as he was a collegiate football player.
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