The Essential Protocols Of Power Circuit Training
http://www.healthmantra.net/articles/12049/1/The-Essential-Protocols-Of-Power-Circuit-Training/Page1.html
Dane Fletcher
Dane Fletcher is the most innovative and prominent Steroid guru in the world. To read more of his work on Steroids visit http://www.SteroidsToday.com. By Dane Fletcher
Published on 11/16/2008
Power circuit training is a utilization of maximizing the results of each individual exercise in a workout with weights.
Knowing how to set up the program might be a little bit important. Designing such programs can be relatively simple if you pay attention to some key variables.
Repetitions:
Generally the repetitions are to be kept low, between 3 and 6 at a time. This achieves several goals:
The quality of work is much higher; this is going to be important as there will be some level of fatigue.
This type of training helps with better maximal strength and speed development while it will increase hypertrophy levels.
The focus changes from how many repetitions you have to do, to how fast you can move the weight.
Intesity:
During this phase sub-maximal intensities are better if you go no higher than 85% of your 1 RM. This will allow you to get a better overall workout while accomplishing neural recovery.
Rest Intervals:
Rest intervals are going to play an important role in adding challenge to your routine which is a principle component of progression. Most people may find themselves using a conservative time frame a minute and a half to two minutes in between each circuit. This will be something you will want to decline as your conditioning improves. However, you will want to go no less than half a minute and a minute would be more preferred.
Volume:
Your goals and your current level of conditioning will determine the volume you use. Those who are new to this style of training will do better to start with a lower number of sets to allow their body to adapt to the stress of these harsh circuits.
After a week or two, volume can increase to 3-5 sets depending on the goal and how you are feeling that day. We believe in monitoring your attitude towards training as well as your basic mood and energy each day. Some days people have more strength than others, so there might be times when loads should be decreased, repetitions lowered, or sets decreased to give the body time to deal with whatever stress might be affecting it.
We all have experienced times in all our lives when work, family, financial, and can emotionally take its toll and ruin our training.
If you make sure you leave your ego at the door and listen to your body, you will choose the volume that feels more challenging yet manageable. Adding a topic of how you rate your perceived exertion to your workout log will be most helpful.
Repetitions:
Generally the repetitions are to be kept low, between 3 and 6 at a time. This achieves several goals:
The quality of work is much higher; this is going to be important as there will be some level of fatigue.
This type of training helps with better maximal strength and speed development while it will increase hypertrophy levels.
The focus changes from how many repetitions you have to do, to how fast you can move the weight.
Intesity:
During this phase sub-maximal intensities are better if you go no higher than 85% of your 1 RM. This will allow you to get a better overall workout while accomplishing neural recovery.
Rest Intervals:
Rest intervals are going to play an important role in adding challenge to your routine which is a principle component of progression. Most people may find themselves using a conservative time frame a minute and a half to two minutes in between each circuit. This will be something you will want to decline as your conditioning improves. However, you will want to go no less than half a minute and a minute would be more preferred.
Volume:
Your goals and your current level of conditioning will determine the volume you use. Those who are new to this style of training will do better to start with a lower number of sets to allow their body to adapt to the stress of these harsh circuits.
After a week or two, volume can increase to 3-5 sets depending on the goal and how you are feeling that day. We believe in monitoring your attitude towards training as well as your basic mood and energy each day. Some days people have more strength than others, so there might be times when loads should be decreased, repetitions lowered, or sets decreased to give the body time to deal with whatever stress might be affecting it.
We all have experienced times in all our lives when work, family, financial, and can emotionally take its toll and ruin our training.
If you make sure you leave your ego at the door and listen to your body, you will choose the volume that feels more challenging yet manageable. Adding a topic of how you rate your perceived exertion to your workout log will be most helpful.