Circuit training and its effect on growth hormone - Part 2
Author: In the previous article circuit training and its effect on growth hormone you read interesting facts about growth hormone, how to maximize muscle growth and fat loss.
In today's article, we will show you a demonstration of circuit training, which will be broken down into all the details you need to really get a good and meaningful workout for your body.
Workout
Let's put all that information to use. The following four-week program is designed to achieve the goals mentioned above and meet the ultimate goal of losing fat and building muscle at the same time.
This program is very challenging, and is ideal for the advanced exerciser. For maximum results, recovery requirements (massage and rest) must be followed exactly and a diet high in protein and low in carbohydrates must be included.
Program details
You will train 2 days on, 1 day off; 3 days training, 1 day off, for 4 weeks. Exercises are grouped in circles of 2 to 4. Exercises A1 - A4 are performed in sequence and repeated until the recommended number of sets is reached. Perform each series until muscle failure - the point where you cannot maintain the prescribed pace and cannot complete the next repetition with good technique. Progressively add weight and always want to get more out of the next set - you're trying to force the muscles to do the hardest work possible. Keep to the prescribed pace. Don't take breaks between reps.
Monday
Exercise | Series | Repetitions | Tempo | Pause |
A1 - Back squats with ankle extension Perform as deep a squat as your frame will allow. Continue with the upward motion until you stand on the ball of your foot, then immediately continue with the next repetition until you have completed all of them. | 3 - 4 | 6 - 8 | 3010 | 15 s. |
A2 - One-arm squats, heel raises Stand shoulder-width apart, heels raised 1-2 inches, one-handed grip on hips, Start the squat by pushing your knees forward and sit as deep as you can. Do not rest at the top of the movement; keep constant tension in the quadriceps. | 3 - 4 | 10 - 12 | 2010 | 60 s. |
A3 - Single arm presses on a positively inclined bench | 3 - 4 | 6 - 8 | 3010 | 15 s. |
A4 - Push-ups, raised legs Using hexagonal one-handed handles or handles on the handles, raise the legs 6-12 inches. Stretch your pectoral muscles by lowering yourself as low as possible. | 3 - 4 | Max | 2010 | 60 s. |
B1 - Box lunges Descend from a platform 4-6 inches high, explode to the starting position. Perform all reps with one leg before switching. | 3 - 4 | 8 - 10 | 20X1 | 15 s. |
B2 - Single arm pull-ups with bench support | 3 - 4 | 10 - 12 | 3010 | 60 s. |
C1 - Barbell push-ups | 3 | Max | 2010 | 15 s. |
C2 - Triceps extensions with one arm, supinated grip | 3 | 10 - 12 | 2011 | 15 s. |
C3 Forearm Extensions | 3 | 12 - 15 | 2010 | 60 s. |
Tuesday
Exercise | Series | Repetition | Tempo | Pause |
A1 - Push press with one arm Use your legs to initiate the movement, the path of the one-armed push down is controlled. | 4 | 6 - 8 | 20X0 | 15 s. |
A2 - Kneeling lunge | 3 - 4 | 10 - 12 | 2010 | 60 s. |
A3 - Deadlifts, medium grip | 3 - 4 | 6 - 8 | 30X1 | 15 s. |
A4 - Glute Ham Raise, or 45° hip extension If needed, add weight by holding a one-handed chest press | 3 - 4 | 10 - 12 | 2010 | 60 s. |
B1 - Shrugs, medium parallel grip | 3 - 4 | Max | 30X0 | 15 s. |
B2 - Swings with kettlebell | 3 - 4 | 15 - 20 | 10X0 | 60 s. |
C1 - EZ axle overhead kettlebell raises | 3 | 8 - 10 | 2010 | 15 s. |
C2 - Single arm chin-ups | 3 | 10 - 12 | 2010 | 15 s. |
C3 - Rope to neck pulls in seated position | 3 | 12 - 15 | 2020 | 60 s. |
Wednesday
Peace and rest.
Have a deep full body massage if you have the budget for it.
Thursday
Exercise | Series | Repetition | Tempo | Pause |
A1 - Squats with trap bar | 4 | 6 - 8 | 40X1 | 15 s. |
A2 - Single arm presses on straight bench | 4 | 8 - 10 | 3011 | 60 s. |
B1 - Russian single-arm lunges | 3 - 4 | 10 - 12 | 2110 | 15 s. |
B2 - EZ axis pull-ups in forward bend, supinated grip | 3 - 4 | 8 - 10 | 2010 | 60 s. |
C1 - Triceps push-ups with weighted vest* Hands 6-8 inches apart, elbows out as you lower to the ground. | 3 | 8 - 10 | 2110 | 15 s. |
C2 - TRX back delts with weighted vest* | 3 | 10 - 12 | 2010 | 15 s. |
C3 - Triceps pulley press, straight adapter | 3 | 10 - 12 | 2010 | 60 s. |
* If you have the opportunity, practice the exercises in a weighted vest with 10 - 30 pounds of weights.
Friday
Exercise | Series | Repetition | Tempo | Pause |
A1 - Arnold push-ups in seated position | 4 | 6 - 8 | 2111 | 15 s. |
A2 - Good Mornings, safety bar If you don't have a safety bar, use a conventional axle. | 4 | 6 - 8 | 3011 | 60 s. |
B1 - Overhead Shrugs, shoulder width | 3 - 4 | 6 - 10 | 2011 | 15 s. |
B2 - Romanian deadlifts | 3 - 4 | 8 - 10 | 20X1 | 60 s. |
C1 - Biceps standing pull-ups, wide axis | 3 | 8 - 10 | 2010 | 15 s. |
C2 - Bicep Lunge, wide axis | 3 | 10 - 12 | 2020 | 15 s. |
C3 - One-arm forearm curl | 3 | 12 - 15 | 2020 | 60 s. |
Saturday
Day of "sledging"
Exercise | Pause |
A1 - Combination 1 Backward pull 80 feet; immediate turn and hamstring pull 80 feet, Repeat 2-4 more times. | 30 s. |
A2 - Combination 2 Lateral pull 40 feet to each side, Pull through 40 feet, Sled Row 40 feet. | 60 s. Repeat circle |
Note: If you do not have access to a sled for pull-ups, practice 6-10 sets of 50-meter sprints, 60-second breaks. Before sprinting, perform a thorough warm-up, 10-15 minutes long.
Sunday
Calm and rest
Nutritional advice
Transforming your physique isn't just about training - To achieve the holy grail, you must also follow a well-designed nutritional program.
Ideally, you should eat a high proportion of protein (1.6-2 grams per 1kg of weight), five days a week of low carbs (50-100 grams per day) and two days of moderate carbs (200-400 grams per day).
I recommend training on those two days with carbs high and resting when they are low. Don't go high carb on the rest days.
Consume at least 3 grams of omega 3s every day.
Consume a pre-workout drink containing protein and smart carbs 20-30 minutes before your workout.
Also, take 5-10 grams of BCAAs during your workout and another 5-10 grams immediately after you finish it. 1-2 hours later, have a solid meal.
Change your approach and you will change your body
This is definitely not the first article that claims to know the secret to simultaneously burning fat and building muscle, and I highly doubt it's the last one you'll see this year, this month, or even this week.
However, it is a science-based approach, derived from real-world practices and years of experience. It's an article that I can almost guarantee will shift your body into dream proportions.
Written by Erick Minor, translated by Jaromír Uhlíř
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