The bodybuilding training circuit: its advantages

What is circuit training?

Bodybuilding circuit training is a training method in which you do several exercises one after the other, all with a minimum rest time. This workout mainly allows you to strengthen your muscles, but also to improve your cardiovascular health. 

Process

A circuit training consists of approximately 8 to 10 exercises diverse and varied for work on strength and endurance. The training consists of several rounds (between 3 and 7) between which you will take a few seconds or minutes of rest before setting off again.

Each exercise is performed a certain number of times or of course a defined duration. Once the number of repetitions is reached or the time is up, you can move on to the next exercise.

Circuit training allows you to work the whole body by using all muscle groups. You can also include exercises to work your cardio Or your mobility. It's a good way to diversify your training.

In order to sequence the different polyarticular exercises, your workload will be rather low, which will not prevent you from feel your muscles heat up ! 💪

Why do bodybuilding circuit training?

It develops muscle mass

In bodybuilding, training in circuit training is interesting for muscle strengthening. Sequence of strength training exercises with reduced weights and shortened recovery periods is a good way to develop your muscular endurance.

Over the course of the sessions, you will gain in Muscular force and you will be able to gradually increase your workload, and soincrease your muscle mass.

It helps burn calories

The intensive effort you make during your session will lead to a significant calorie expenditure and go increase your metabolism. Therefore, your ability to burn calories at rest will improve, that's what we call the after-burn effect. Circuit training is therefore a good option for losing weight, provided you have a healthy diet at the same time! 

It saves time

Doing a circuit training workout allows you to train effectively by only a few minutes. Since the recovery time between exercises is more limited than traditional workouts, your session can be carried out in less than 20 minutes. You will therefore be able to complete a complete workout and exercise well even if your days are full!

It allows you to carry out a workout adapted to you

You can adjust your circuit training according to your objective: sculpt you, optimize your physical preparation or losing weight. In short, whatever your goal, the training circuit will meet your expectations!

Whether you are a beginner or a seasoned athlete, circuit training is a good workout to include during your bodybuilding sessions. You can vary the difficulty depending on your level. As you train, you will be able to reduce the recovery time between exercises and increase the number of repetitions!

It offers you a wide range of exercises

Circuit training can be done just as well with material (guided machines, cardio machines, free weights, etc.) than with exercises at body weight. This is a good alternative if you train in the gym at busy times and some guided machines are taken. 

To make your circuit training more intensive, you can include cardio machines in your training. We think in particular of rower, at theassault bike and at skierg with which you will be able to work on your explosiveness. However, the assault bike and the skierg are very rare in basic gyms, but you can redirect yourself to the classic cardio machines: the race bike, THE treadmill or even the stairs.

Free weights

Free weights, easier to access than machines, offer you a wide variety of exercises for your circuit training. All you need is a single dumbbell to be able to perform a number of different strength exercises. 

Among the free weights, we also find: 

• THE bars
• THE weight plates
• THE kettlebells
• There medicine ball
• There swiss ball
• THE power bag

It can be done anywhere

There are many bodybuilding exercises available body weight that you can include in your circuit training, to work on your upper body, lower body and your endurance. This allows you to practice at home without having to buy any equipment !

Bodyweight work allows you to perform functional movements that will positively challenge your body since you are performing natural movements.

Upper body and lower body exercises

Here is a list of some bodyweight exercises you can include in your circuit training: 

• THE push-ups and their variations (pectorals, shoulders and triceps)
• THE handstand push-ups (shoulders, trapezius and triceps)
• THE pike push-ups (shoulders, trapezius and triceps)
• THE shoulder taps (shoulders and abdominals)
• THE dips (triceps, pectorals and shoulders)
• THE squats (quadriceps, glutes, ischios and adductors)
• THE slots (quadriceps and glutes)
• There chair (quadriceps, glutes and hamstrings)

Ab exercises

• THE mountain climbers (abdominals, legs, triceps and shoulders)
• THE sheathing and its variations (abdominals)
• THE superman (low back, glutes and deep abdominals)
• THE crunches (rectus abdominis and obliques)
• THE sit-ups (rect abdominis, obliques and deep abdominal muscles)
• THE v-ups (rectus abdominis muscle)
• THE russian twists (obliques and rectus muscle)
• THE dead bugs (rectus and transversus abdominis and oblique muscles)
• THE plank toe keys (obliques, rectus and transversus abdominis muscles)
• THE scissors (rectus abdominis and hip flexors)
• THE bicycle crunches (obliques, rectus abdominis and hip flexors)
• THE rowing crunches (rectus and transversus abdominis muscles)
• THE leg raises (rectus abdominis, transversus abdominis, obliques and hip flexors)

It allows physical preparation

If you practice another sport besides bodybuilding, you can improve your athletic abilities with circuit training. You will be able to organize your workout with defined exercises in order to work on certain skills necessary for your sporting practice. Some circuit training courses are, for example, focused on working on the athletes' speed.

Circuit training can be done for warm up, For to recover or even for the injury prevention.

It offers a fun workout

The sequence of different exercises during your workout will keep you moving throughout your reps, which prevents you from feeling tired when you stay at a fixed point during training. 

In addition, you can do circuit training in pairs or as part of a collective lesson. Sweating together will help you surpass yourself in a pleasant atmosphere!

How to organize your circuit training

The structure

Make sure to structure your circuit training according to your level. You can do this in the following way:

• If you are starting : 30 seconds of work/30 seconds of rest/2 minutes of rest between each round/3 rounds
• If you have a intermediate level : 45 seconds of work/15 seconds of rest/1 minute 30 between each round/3 to 5 rounds
• If you are used to : 60 seconds of work/30 seconds of rest/1 minute maximum between each round/5 to 7 rounds

According to your feelings during your training, you can increase or decrease your recovery time and/or your work time.

Warming up

Not so fast! It is very important to warm up well before starting your workout. This will allow you to prepare your muscles, joints and tendons to the effort as well as limit the risk of injury.

It is necessary to carry out a cardiovascular warm-up in order to raise your heart rate and body temperature, A warming up of the joints which will be requested during your training circuit and a specific warm-up which consists of performing a few repetitions of the exercises you are going to perform, at low intensity.

Examples of circuit training

Bodyweight circuit training

You can do this circuit training in the gym or at home. It does not require no equipment, set apart a gym mat or a towel to perform the exercises comfortably. This circuit training is full body, that is to say it will allow you to work at the same time upper body and lower body. It also includes cardio exercises.

1. Squats
2. Pumps
3. Jumping jacks
4. Sheathing
5. Dips
6. Hip thrust
7. Burpees
8. Sheathing

Circuit training with equipment

Here is a full body training circuit to perform in the weight room: 

1. Rower (between 30 seconds and 1 minute)
2. Kettlebell swing (you can replace the kettlebell with a dumbbell)
3. Commando sheathing or classic
4. Military press
5. Sumo squat
6. Bicep curl
7. Dips
8. Sheathing

Cardio circuit training

This circuit training is focused oncardiovascular training. try limit your recovery time as much as possible For do the exercises as quickly as possible. It will be intense, but you will burn a lot of calories!🔥

1. Jumping jacks
2. Burpees
3. Jumping rope Or high knees if you don't have a rope available
4. Military sheathing
5. Jumping squats
6. Kettlebell swings
7. Mountain climbers
8. Jumped lunges

Conclusion

Circuit training, through its sequence of exercises with limited recovery time, allows you above all to strengthen muscle, but also work on your endurance. This type of workout of short time can be carried out with or without equipment, alone or with others, And adapts according to your physical condition and your objectives. It is therefore interesting to include it in your bodybuilding program.

Circuit training at DRIP

You want to test the circuit training ? We got you! DRIP is 50 minutes of intensive training inspired by circuit training and HIIT.

With our workouts, you chain the workshops without recovery. You're going to sweat and drool, but don't worry, we'll still give you a little rest between each round…

Our objective ? Helping you surpass yourself in a spirit of cohesion and good humor. Let off steam without judgment!

Our trainings are accessible to all : whether you are a beginner or experienced, man or woman, you are welcome in our studio!

Our coaches are here to guide you during your session and for accompany you on every movement.

Ready to give everything ? We give you meet in the 8th arrondissement of Paris near Monceau to give it all together. You'll love to hate us!❤️‍🔥