Circuit training for the beginner: how to adapt to loads in 4 weeks

Circuit training for a beginner: how to adapt to loads in 4 weeks

If you are just getting on the path of an athlete or have not exercised for more than a year – this set of exercises is for you.

Many people who want to go to the gym have more than once asked themselves the question: “Where to start?”. After all, you do not want to lose the desire to exercise after the first training session, experiencing the next day a terrible pain in the muscles or getting injured. To properly approach the first day in the gym, try the training for beginners from professional bodybuilders. It is designed for 4-5 weeks and helps you work as many as six muscle groups and adapt to loads.

Master of Sports in bodybuilding, European champion in the category of classic bodybuilding 180+.

This workout is suitable for those who have never exercised, who have had a long break in training (a year or more), and if you do not have the opportunity to train more than twice a week.

We start with a warm-up: a little cardio for 3-5 minutes and joint exercises.

Leg press

Execution Technique:

• Set the weight according to your capabilities. If you are a beginner, start with the minimum. The weight should increase with each round.
• Sit on the machine: place your feet shoulder-width apart in the center of the platform, turn your feet naturally (as you walk, so they should stand on the platform). The pelvis should not come off the back of the machine.
• Lower the platform on the inhale.
• On the exhalation press the platform up, without straightening the knees to the end.

Do four approaches (three warm-up and one working approach – perform the exercise until failure) for 12-15 repetitions. Break between approaches – one minute.

Important! When performing exercises, you should take breaks between them for at least 4-5 minutes.

Pull from above

Technique:

• Set a weight that is comfortable for yourself. Increase it as much as possible with each approach.
• Take the position as follows: the back is straightened, the head is directed slightly above the trainer.
• Emphasize on the elbows: they should be lowered to such a level that the shoulder blades come together.
• Exhale on the effort, inhale on returning to the starting position.

We do four approaches (three warm-up and one working – perform the exercise until failure) for 12-15 repetitions. Break between approaches – one minute.

Chest press

Technique:

• Choose a suitable weight for your training. It should increase with each approach.
• Take a position on the machine: slightly bend your lower back, straighten your shoulders, position your elbows so that they are perpendicular to the handles of the machine when stretching.
• Do not straighten your elbows completely at the end point.
• When stretching – inhale, when contracting – exhale.
• During the exercise do not rest on straight arms.

We do four approaches (three warm-up and one working – perform the exercise until failure) for 12-15 repetitions. Break between approaches – one minute.

Arm extension from the upper block

Execution technique:

• Set the weight depending on your capabilities. Take into account that it should increase with each round.
• Grasp the handle of the exercise machine. Lean forward slightly to engage only the triceps.
• When performing the exercise, you can extend the elbow all the way.

Do four approaches (three warm-up and one working approach – perform the exercise until failure) for 12-15 repetitions. Break between approaches – one minute.

Training is over.

For detailed exercises and Stanislav’s comments, see the video on “Championship”.

Source: MuscleRussia.

It is advisable to train every other day so that your muscles have time to recover. After 4-5 weeks, you can start increasing the intensity of your workouts by adding working approaches.