A. Start with multiple joint exercises and finish with single jointexercises.
Exercises utilizing larger muscle groups releasemore testosterone.
Always start the circuit with the squat. Squatsare preferred over leg presses. This gets testosterone release earlyin the circuit. Then later in circuit the testosterone can be driven inisolated muscle groups.B. Alternate leg, chest, and back exercises to allow for greaterrecovery of muscle groups.C. It is better to do slow movement exercises during the circuit andnot explosive Olympic movements for safety purposes.
- Use a weight that allows 3 sets of 10 repetitions.
Moregrowth hormone is released when the number or repetitionsare ten repetitions as opposed to doing five or fewer.
Gradually build into three sets of ten over the course of three weeks. Then gradually add weight each of the succeeding three weeks.
- 1 set of 10 reps done two days per week.
- Advance to two sets at each station before moving to thenext station.
- Three sets at each station before moving to the nextstation.Week 4 – Add weightWeek 5 – Add weightWeek 6 – Add weightIf the athlete cannot complete all 3 sets of 10 repetitions on anyexercise then do not increase the weight the following week.
Rest Period -
Allow only 60 seconds of rest when moving from oneexercise to the next exercise.
Greater serum growth hormonerelease when utilizing a 1 minute rest as compared to 3minutes rest.
One exception is the squat; a heavy set of 10 on thesquat will normally take longer than 20 seconds. So allow as muchtime as needed to do a set of ten on the squat. Then allow 60seconds of rest. A wall clock or watch can be used to time therecovery period between sets on the squat. It is best to use a circuittimer with the rest of the exercises. Set the timer at 80 seconds.Allow 20 seconds for 10 repetitions. For most exercises each rep willtake about 2 seconds so 20 of the 80 seconds will be used for thework interval and the remaining 60 seconds will be used for recoveryin between sets.