In this post we are going to help lose fat and build muscles in quicker time with circuit weight training, I know it sounds hard and to be honest it’s not for the faint hearted. Let me break down to you what circuit weight training is, It’s simply just doing different exercises in order, fast paced with no breaks using mass weights to build maximum muscle and lose maximum weight.
Weight loss? Really? How? Well from all the consistent workouts you’re doing, you are burning 30% more calories than you would do for a normal workout from cutting out the breaks in-between exercises. This also allows your muscles to have a break but with you keeping your heart rate high, This is because each exercises focuses on one thing. I know that sounds impossible but its true!
Each Exercise you should do with near to no rest If you want maximum results. To lose as much weight as possible and build as much muscle as possible and to be lean, You need to be able execute each exercise fast and correctly.
All exercises should be 3 sets of 10, If to easy then try do another set of 5 instead of 10.
10 Circuit Weight Training Exercises:
1) Standing Press
You stand up, grab a bar or a pair of dumbbells and press them overhead. Nothing will pack size on the shoulders as effectively.
Be sure to brace your abs, pull your ribs down and squeeze your glutes tightly throughout the set. Also make sure you have your feet corkscrewed into the floor.
2) Clean & Press
The clean and press is the most basic, old school exercise there is. You pick a weight up off the ground and put it overhead. It’s the essence of weight training.
But cleans with a bar can be hell on the wrists and elbows if your technique isn’t perfect.
Not to worry, though. You can do clean and presses with dumbbells.
If you can do that you’ll have some pretty big traps and huge shoulders.
3) Hang Clean
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. …
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. …
Immediately recover by driving through the heels, keeping the torso upright and elbows up.
4) Farmers Walk
Carrying something heavy is a required part of any muscle building workout. It’s what we evolved to do and there’s just something innately manly about it.
Farmers walks are performed by picking up a heavy pair of dumbbells or kettlebells and walking with them for anywhere between 30 seconds and two minutes.
They are the best grip exercise you can do and will really help build bigger forearms. They also pack size on the traps and all the way down your back, glutes and calves. In fact, a lot of people find farmers walks infinitely more effective than any type of calf raise for thickening the lower leg muscles.
Stability in the ankle and knee is greatly improved from this exercise as well.
5) Flat & Incline Barbell/Dumbbell Press
The flat barbell bench press is stressful on the shoulders. I don’t usually recommend it to anyone unless you can do it with a reverse band set up or chains. Or if you have an angled or neutral grip bar. Then, if you are qualified to do it, it’s a fine exercise.
A 15-30 degree incline press with an angled grip barbell is as good as it gets for building the chest. You can’t beat it.
They allow your joints to move freely in a more natural range of motion. This will go a long way in decreasing your recovery time between workouts and improving your overall longevity.
If you don’t have dumbbells you can also do this exercise with kettletbells.
6) Arm Dumbbell Row
This is a great exercise for building up your upper back and lats. It can be done strictly with a sawing motion, allowing the weight to drift forward slightly at the bottom of each rep, then pulling it up towards your hip.
You can also do them with a slight cheat if you’re more advanced and know how to protect yourself and also use the target muscles properly. I’d recommend a more strict performance for at least your first two years of training.
Most people can’t feel their back/lat muscles working. That’s because they always tend to go too heavy on rows. If you can’t hold it for at least a one second count at the top it’s too heavy.
Lighten the weight and focus on really squeezing the muscles as hard as you can throughout the set. This will help you build your back a lot more effectively.
A chest supported dumbbell row, laying face down on an incline bench, while holding dumbbells is another great variation. This is especially effective for those with lower back injuries.
It doesn’t get any more basic than bending over and picking up a heavy object. This movement works your neck, traps, shoulders, lats, mid back, lower back, glutes, hamstrings, quads, forearms and entire midsection. Power lift all have huge traps and backs. They deadlift a lot. See the correlation?
The conventional deadlift with a straight bar from the floor is just one option. You can also go sumo or pull from pins or blocks. To strengthen the start of the pull you can stand on a low box or some plates.
Trap bar deadlifts are another great variation that have much less of a learning curve. They can usually be done with very good form by most people.
When starting your pull make sure that you are tight from head to toe. Take the slack out of the bar and flatten your lower back. Contrary to what a lot of people believe, your upper back should actually be slightly rounded. To achieve the proper position just let your shoulder blades spread instead of pinching them together. If you can do this while keeping your lower back flat you’re good to go.
It’s forever been called “The king of all exercises,” and for good reason. If you want to be strong and you want big legs squats are essential.
That doesn’t mean you should only do back squats with a barbell. Front squats may work better for your structure. Or you may find that squatting with a safety bar is far more comfortable and effective.
Squat with a good pair of Olympic lifting shoes. I also recommend spending the time required to develop the necessary mobility to squat properly.
Be sure to stretch and mobilize the ankles, calves, hips, glutes, hamstrings and thoracic spine for optimal, injury-free squatting. And always use a load you can dominate with perfect form. When you go too heavy and allow the form to get loose you’re just asking to get hurt.
9) Sled Dragging/ Pushing
So it’s not a traditional barbell or dumbbell movement that would usually make the list of best weight training exercises. The fact is you’re using weights when you use a sled. Not only that but sled work can build leg size and strength massively, while simultaneously improving your conditioning. I consider it an essential part of any training program.
If you look at the quads of any cyclist or speed skater you’ll see that quads respond well to volume. The best part of the sled is the lack of eccentric component. So you can pile on the volume and frequency, which will make your legs grow without your recovery ability getting crushed.
10) Standing Hammer Curl
I broke the order here by putting these down towards the bottom. But it would be insane to have them near the top since they are simply icing on the cake.
Include at least one exercise for the guns on the list. The standing hammer curl is my top choice for thickening up the upper arms and forearms.
Use fairly strict form and focus on your arms doing the work, not your shoulders and lower back. Squeeze the weight at the top for a second, then lower under control in three seconds. Be sure to extend your elbows 99% of the way at the bottom, then immediately reverse the movement with a powerful contraction of the biceps. But don’t swing!