Mus­cle Guide

Get big­ger and leaner by chang­ing your rou­tine with this dy­namic pro­gramme!

Health & Nutrition - - CONTENTS -

Cir­cuit train­ing to bulk up

When most guys start go­ing to the gym, they opt for a ma­chine cir­cuit work­out – one set of sev­eral ex­er­cises done backto-back, over and over again. It likely never changes, and that’s a mis­take. They may get quick re­sults early on, but they’ll also quickly plateau. This pro­gramme fixes the prob­lem, al­low­ing you to use the same cir­cuit-style tech­nique, only this time, it’s built around free weights in­stead of ma­chines so your mus­cles keep grow­ing and im­prov­ing.

HOW IT WORKS

Most cir­cuits leave core work to the end, when you’re al­ready tired. We pri­or­i­tized your abs by putting core work first. From there, you’ll move on to a com­plex – a mini cir­cuit that warms you up while burn­ing loads of calo­ries. Fi­nally, you’ll progress to the main cir­cuit, where you’ll per­form dif­fer­ent set and rep com­bos dur­ing each work­out. That way you’ll stim­u­late all your mus­cles at once with­out be­com­ing bored or hit­ting that dreaded plateau.

DI­REC­TIONS

Fre­quency: Per­form work­outs in an al­ter­nat­ing cy­cle. For ex­am­ple, you’ll per­form Day I, rest, then Day II, rest, and re­peat.

Time Needed: 45 min­utes.

Do It: Per­form the first ex­er­cise in each work­out as straight sets. Ex­er­cises 2a through 2d are done as a com­plex. Choose one pair of dumb­bells (or one weight on the bar). It should be a load that al­lows you more than the re­quired reps on your weak­est ex­er­cise in the se­ries – and per­form six reps for each of the ex­er­cises in suc­ces­sion. Rest 90 sec­onds and re­peat. Per­form the re­main­ing ex­er­cises as a cir­cuit. For ex­er­cises 3a through 3d on each day, vary the sets and reps you per­form in each work­out. See the ta­ble above. In week 1, you’ll do three sets of 10 on Day I, four sets of five on day II, and then four sets of five when you re­peat Day I.

Most cir­cuits leave core work to the end, when you’re al­ready tired. We pri­or­i­tized your abs by putting core work first.

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