Metabolic Circuits: training that boosts your metabolism? Wait, I thought ALL
resistance training boosts your metabolism. Yes, that would be a logical point -
well made.
Increasing lean muscle mass in general will get your body’s caloric furnace
burning hotter, but just as there are training strategies for max strength,
endurance strength, and joint mobility, there are preferred methods for
increasing your metabolic advantage as well. Why not invest your time and energy
in getting results quicker?
So, you thought circuit training was a waste of time? This metabolic method
is not to be confused with the shiny iron merry-go-round of seated machines in
the center of your local commercial gym. To engage in a true metabolic circuit,
you must perform a series of exercises intensely, incorporating your entire body
as a unit for best results. This doesn’t happen by moving from the curl machine
to the Roman chair in between text messages and dirty jokes. Also notice I said
“perform exercises intensely.” This gives you leeway to preserve your
training identity while seeing how your conditioning stacks up under pressure.
What does that mean to you? No worries about having to choke down moves that
your current coordination or mobility won’t allow. You can string together a
series of old favorites with subtle twists to start getting the effect.
Example: turn a seated row into a three-point dumbbell row. Start with
your supportive hand on a stability ball instead of a firm surface. This demands
much more core work, but you won’t feel like you’re entirely out of your
element. Jumping around like a loon isn’t mandatory, so don’t embarrass your
training partners.
What’s the effect? Oxygen Debt. The only debt that pays you back. You’ll know
it when you feel it. It’s that wind-sucking feeling after you finish a hard and
heavy 11 rep squat set on your 5 day (powerlifting “Jim” Rats know what I mean).
It’s like you just ran a marathon in Chuck Taylors with a bar on your back.
That’s oxygen debt, and if you want to burn fat and increase your metabolism,
you need to feel that more often. This level of intensity is achieved by using
the heaviest weight possible to finish a core-encompassing movement with proper
form for the desired number of reps. Why? Body economics. You activate more
muscle fibers per movement, per circuit. In turn, you skyrocket your heart rate
and increase oxygen consumption. This training butterfly effect keeps your body
burning hotter and longer between sets AND later in the day. Voila, free caloric
expenditure for your efforts.
Am I trying to tell you that rushing through high reps and low weight will
get you shredded? No. I haven’t said anything of the sort. Just because you want
to produce a more intense experience doesn’t give you the green light to skimp
on the iron and chalk. The number one rule is intensity and the second is
engaging the max number of muscle fibers for the movement/set. What better way
is there to do this than to select a heavy weight and move it explosively? Side
note: it’s also okay to perform bodyweight movements if the level of difficulty
is appropriate to your ability.
Any other added bonuses to met circuits? Sure.
· Conditioning
· Core strength
· Adding variety/creativity
· More opportunity to train muscle groups from various angles to avoid
injury, imbalance and/or mobility issues.
· Reducing or eliminating cardio sessions
· Incorporating hobby/sport related moves you normally wouldn’t
perform or know how to include in your strength training sessions
· Getting extra volume to weak zones or post-injury areas
· Explore more training tools (kettlebells, bands, sandbags, tires,
etc) without too much commitment or veering from your main training goal.
· Glistening like an action figure while scoffing in the face of the
No Grunting Policy. Okay, I made that one up, but it’s an appealing visual.
So, is this for you? If so, how do you get started? This style of training is
for average to advanced ability levels. It’s accommodating and easy to modify
toward either level with exercise selection and resistance. Getting started is
easy. No need to throw your training log over your shoulder and start from
scratch. No drastic change necessary. If your number one priority right now is
strength, don’t forget it. Keep your strength training first in the workout and
be sure not to go metabolically insane when a max effort is in your near future.
My suggestion is to pick a lighter or shorter training day and pick 2-3 circuits
consisting of 4-5 moves that compliment it as well as engage the rest of your
body - and get to work for 2-3 rounds each set.
Feel free to use my
log as a cheat sheet for ideas. I have a four day strength program grooving
all with example circuits. Make sure you write the movements down first so you
don’t stand around between sets, dimming your intensity. Have fun, recruit a
friend and reap the rewards of getting into debt.
Second Movement
Front Squats *not shown in video
85x8x1
95x8x3
Circuit 1
Bulgarian Jump Lunges BWx8 each
1 Arm DB Row w/ hand on stability ball x15each
Long Step Fwd Lunge 15x15each
knee Pull In on Ball BWx20
Circuit 2
Crossover Step Up BWx15each
Renegade Row 20x20total
TRX Hamstring Curl BWx20
Lower Body Russian Twist BWx15each
Circuit 3
Jump Squats BWx15
Side Plank w/ leg lifts BWx15each
DB Swing Chops 15x15
Inchworm Kicks BWx10
*Each round 3x.
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training industry by providing the highest quality strength training products
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