How to Speed ​​Up Progress in Training: Circuit Training

Many people know that with proper nutrition and high-intensity exercise, progress in improving physical fitness does not always remain stable. After a while, the weight may “get stuck” at one level, and increasing the training load will not give tangible results. This phenomenon is called a “plateau”. From time to time, it occurs even in experienced athletes, and it is explained by the fact that the body gets used to the current loads and stops adapting, stopping progress. How to get out of this state? Circuit training may be the answer.

What is circuit training?

Circuit training is a special form of strength training in which several exercises are performed on different muscle groups with minimal rest between them. Unlike the classic approach, where you need to do several approaches of one exercise, the circuit scheme includes one approach for each exercise, and then several circles of such exercises are performed.

As an example, let's consider working on the abdominal muscles. The classic scheme can be as follows:

Crunches on an inclined bench - 3 sets of 30 repetitions.
Hanging leg raises - 3 sets of 20 repetitions.
Crunches in a simulator - 3 sets of 15 repetitions.
But a circuit training will look different: one set of crunches, then leg raises and crunches in a simulator with minimal pauses between exercises. This method allows you to activate muscles more effectively, accelerating the process of their work and recovery.

Advantages of circuit training

The main advantage of circuit training is the ability to "surprise" the body, which helps to accelerate progress and bring the body out of a plateau. Circuit training affects not only the improvement of physical performance, but also the improvement of body proportions. It is important to remember that these workouts are "second-line therapy", that is, they should be introduced into the program when standard training ceases to give results.

For beginners, the approach with minimal pauses in the circuit will be quite difficult, so it is recommended not to rush to reduce the rest time between exercises. Gradually, you can reduce the pauses, and then completely eliminate them, performing exercises without breaks.

When should you use circuit training?

Circuit training should not be started at the initial stage of training if the classic scheme gives good results. This is a kind of temporary measure that helps to avoid stagnation and speed up the achievement of new goals. They are usually used for 4-6 weeks, after which you should return to the classic approach and, possibly, increase the working weights.

Circuit training can also be useful in the cardio zone, for example, alternating a treadmill, exercise bike and stepper. However, this approach will be more relevant for those who want to diversify their cardio workouts and get rid of the routine.

Tips for successful circuit training

To achieve the best results, it is important to follow several recommendations. First, do not forget about proper nutrition and recovery between workouts. Circuit training requires energy, so you should support your body with proper nutrition and do not forget about rest.

Secondly, it is important to monitor the technique of performing exercises. With high loads on the muscles, it is important to avoid injuries so as not to lose progress. It is also worth remembering that circuit training is not only an effective way to improve physical fitness, but also a chance to significantly speed up metabolism, improving metabolism and fat burning.

How to avoid a repeated plateau?

After completing circuit training and achieving the desired results, it is important not to stop there. To avoid a new plateau, you need to gradually increase the load, both in cardio and in strength training. Constant variability of loads and the correct increase in training intensity will help maintain progress over a long period of time.