Use Circuit Training To Increase Lactate Production For Optimum Muscle And Weight Loss Gains

The Kettlebell swing is an effective exercise if you need to train the deeper fibres of the buttocks and quadriceps. butt muscles and leg muscles can be difficult to build, and you will have to overload them with things like partial reps and concentrics, to be able to see any development. Energy pathway resistance based circuit training in most cases consists of several stations, laid out about the room. A different function is scheduled for every single station. The nice thing about circuit training is its ability to be customised to specific forms for personal fitness or training needs. If you’re somewhat chubby, wear a self-wicking top and shorts as opposed to a tracksuit. You’ll look a lot better and you will stay cooler.

  • Do not forget that when you are doing 20-45 repetitions of a particular movement, you’re working not on strength but on muscular endurance.
  • Implement single leg and arm exercise movements for extra intensity.
  • To enhance the intensity from this method of program, a power circuit can be devised. This can be achieved by including exercises from a weight training program and doing them back to back with exercises originating from a plyometric program. For instance, carry out a set of split squats in the 10-15 rep range. Stop a few reps before reaching failure. This is at once followed by 8-12 reps of step ups.

If you want a demanding workout, have a shot at the examples below:

  1. Kettlebell swing
  2. Smith Machine Deadlift
  3. Kettlebell swing
  4. Lying Cable Knee Raise
  5. Kettlebell swing
  6. Incline Bench Press
  7. Kettlebell swing
  8. Reverse Grip Smith Machine Bent Over Row
  9. One Arm Standing Palms In Dumbbell Press
  10. Kettlebell swing
  11. Lying Tricep Extension (Skullcrusher)
  12. Kettlebell swing
  13. One-Arm Kettlebell Bent Raise
  14. Kettlebell swing
  15. Behind The Back Barbell Shrug
  16. Kettlebell swing

You only require minimal rest in between the different activities. Sometimes merely the moving over from one to the other is all you need. The transferring of movements allows enough time to recover for the thigh muscles, butt muscles and hamstrings. You are using the effectiveness of the Kettlebell swing in a really efficient way. Soon enough you will be able to employ increased loads with a lot less rest in between exercises.

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