Exercise intensity
Sequential circuit training is one of the most effective methods of attaining a high level of physical fitness. Circuit exercise accomplishes a twofold fitness goal of building muscle and developing cardiovascular fitness. An added benefit is that circuit exercise reduces workout time. Every sequential circuit should have a time element. This means a set group of exercises, done in exact order, attacking a particular muscle group, is completed within a certain time.
Instructions
Start at the Beginning
1. Do a strength test to measure a particular muscle group's strength, and/or do a visual examination using a mirror, if needed. Flex and extend it through its full range of motion to confirm it is properly functioning. Remember, every muscle in the body is either a pusher muscle or a puller muscle. This means through its contraction, the pusher muscle pushes away from the body. A puller, during its contraction, pulls to the body. An example is the upper arm: biceps pull, and triceps push.
2. Note all other muscles that come into play through your full contractions and extensions. Doing so will help you minimize "help" from other muscles during your movements. Minimizing help will give the targeted muscle group better isolation. Better isolation, with full contraction/extension, and close visual concentration on the muscle group being worked, are four key essentials for maximum muscle growth and development.
3. Getting on the Ball
Break down the muscle group movements into three to five basic movements. Your movement range must account for every normal, potential use of that particular muscle. These three to five basic movements need to be the basis for your sequential circuit exercises for that muscle. (Generally, the major muscle groups should be done first, since they require more energy and tend to be more exhausting.)
4. Check your watch secondhand and allow 2 minutes. Complete repetitions (contractions and extensions) for your targeted muscle group with unweighted, nonresistance motions first. This can be considered your warm-up phase. Do 10 repetitions for each movement allowing a 10-second rest between each 10- to 20-repetition set.
5. Add resistance (light at first, increasing resistance as muscles strengthen) to your movements. Use free weights, weight machines or resistance bands, in conjunction with your watch secondhand, as you work through your range of motion within set times. Remember, every muscle in the body is either a pusher or puller. Always work your pusher groups together and your puller groups on a separate day. Allow 2 days rest between each group worked. Complete steps 1 through 5 for every muscle group.
6. Bands are a great barbell alternative.
Study this example.
Group to be worked: Biceps
Time allowance: 15 minutes for 9 sets (including 30-second rest between each set)
Set up all three workstations before starting your circuit.
Exercise selection:
1. Standing barbell curl. Do 10 repetitions, rest 30 seconds
2. Seated preacher curl with curl bar. Do 10 repetitions, rest 30 seconds
3. Seated isolation preacher curl with dumb bell. Alternate each arm. Both arms worked equals 1 set. Do 10 repetitions with each arm, rest 30 seconds.
Repeat this sequence three or four times for a set total of either nine or 12. Begin with no weights on the bars and 5-lb.dumb bells. Add suitable weight in 5- to 10-pound increments with each repeated sequence.
