Advanced Circuit Training Techniques

posted by Scott Andrew Bird | January 20, 2009

Ready. Photo by rinkjustice.


If you've feel you've tapped out the full features of circuit training, think again. Here are some advanced techniques that you can employ in your training:



Alternating Circuits - Set up two or more circuits within a given workout, and alternate between the circuits, just as you would perform a superset. This works great for upper/lower body training. Here is a sample workout:



Circuit One:

• Bench Press
• Bent Over Row
• Shoulder Press

• Deadlift
• Dumbbell Overhead Squat, Right Hand
• Dumbbell Overhead Squat, Left Hand


Perform Circuit One, rest 1-2 minutes, then tackle Circuit Two. Rest 1-2 minutes then go back to Circuit One.



Rest-Pause Circuits - Rest-Pause is when you use extremely heavy weights and perform 2-3 repetitions with short rest periods. I'm not going to ask you to use your 2-3 rep maximum. But use reasonably heavier weights then you use during your normal circuit workout. Here is a sample workout:



Circuit:

• Bench Press, 3×3, 15 seconds rest between each set
• Bent Over Row, 3×3, 15 seconds rest between each set
• Shoulder Press, 3×3, 15 seconds rest between each set


Complete all the repetitions (3×3) for each exercise before moving onto the next. Rest 1-2 minutes at the end of each circuit.



Partial Circuits - Partials are where you perform a movement with less than the full range of motion. During your last circuit, when your body is most exhausted, perform all the movements with partial reps. Here are some examples:



Lets say that you need to perform 5 rounds of a circuit:

• For the bench press, perform the bottom half of the movement for round 4, and then the top half of the movement for round 5.
• For bent over row, perform the movement with only a three-inch range of motion, on the top half of the movement
• For shoulder press, perform the top half of the movement up to lockout for round 4, and then a shorter movement for round 5.

About the Author

Parth Shah is a Strength and Fitness Consultant specializing in developing practical, sustainable fitness solutions for his clients. He is currently going through his own personal physical transformation. His thoughts, ideas, and philosophy can be found on his website, Shah Training.

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