Once you’re through with one exercise, you go straight to another one that doesn’t use the same muscle(s) as the previous exercise.This is called super-setting you’re routine and allows you to rest the muscle you just worked without wasting time resting your whole body. The reduced amount of rest will cause you to increase the amount of testosterone released into your body also, which serves to help your muscles grow.The key to circuit training is to keep your body moving at all times, wasting little to no time in the gym resting. The idea of minimum rest is usually associated with low weights being used, tarnishing circuit training’s reputation among bodybuilders and hard core lifters.But a proper circuit training program allows you to use any weight you please. Rest is kept to a minimum. The goal of circuit training is to get into better overall shape, rather than focussing solely on gaining mass, strength, or any other common goal.Circuit training will improve your strength, endurance, and cardio, while burning more calories than regular routines.

Once you reach 8 circuits per session, I recommend adding more repetitions per circuit rather than adding more circuits. I recommend doing this circuit twice a week, as kind of like book ends for your regular routine (ex: do on Mondays and Thursdays, while Wednesday is a regular biceps and triceps).Increase circuits by 1 each week, so you should reach the goal of 8 circuits for week 5. If you can’t start with 4 circuits do as many as possible, but remember if you can do more but don’t your only cheating yourself out of results.A good goal to reach would be to be able to do 6 to 8 circuits in one session. Start with doing 4 circuits, then work your way up to as many circuits as possible. Once you’ve finished all the exercises take a short rest. This adds an aspect of cardio and endurance training to your strength routine.You are going to do 1 set of each exercise without rest.

Don’t forget your cardio session at the end of each weight training circuit.No rest between exercises and 2 minutes rest between circuits. Complete in order and then repeat 3 to 4 times. For the first two weeks, try doing 3 to 4 circuits and progress with another circuit the following week. Rest for 60 – 90 seconds and repeat the circuit.

Just remember that you will improve over time and before you know it, you’ll be up to 6 circuits per session.Perform 12 repetitions and once completed, you may head over to the cardio machine and do 5 minutes of intense cardio. If you can only complete 1 or 2 circuits, that’s fine. Now remember, if your new to circuit training, 3 or 4 circuits may be a little too much for you.

This is most likely how you are already breathing since it just comes natural to most to breathe that way, but pay attention and make sure you are breathing correctly during your lifts. Always breathe out while contracting (ex: pressing the weight off of you during a bench press) and breathe in during the eccentric portion (ex: lowering the bar to chest during a bench press). If your new to circuit training, stick to 1 or 2 circuits until you feel comfortable doing more – Give it two weeks or so.Remember that while performing exercises, proper breathing is key. Remember, what you want to do is get up to 4 circuits, maybe more depending on your condition. However, your goal is to build up your cardiovascular endurance enough that you can do 5 minutes of intense cardio after every circuit.If you are doing more than 1 circuit, you might want to rest for about 60-90 seconds, and repeat the circuit.

How To Build Muscle And Burn Fat