A circuit training program combines strength-building exercises with cardiovascular exercises, performed at a fast pace. A man using a circuit training routine can boost his heart rate and metabolism, facilitating fat loss and better muscle definition. Circuit training can help a man not only develop better-looking muscles but also improve muscle endurance.
Bodybuilding
According to the Bodybuilding website, there is no "best" circuit training workout for men. You should choose workouts based on your goal, and for many men that goal is building stronger and better-looking muscles. For a beginning routine, the Bodybuilding website recommends performing squats, military press, deadlifts and rows on Monday and Thursday. On Tuesday and Saturday, you perform power cleans, bench press, lunges and chins. Each exercise is performed with three sets of 10 repetitions. You should take little or no rest between sets and you should rest only two to three minutes between exercises. Each routine should be cycled through three times with a moderate to low weight used for each exercise.
20-Minute Circuit
Former Navy SEAL Stew Smith recommends his 20-minute circuit training routine as a total body burn for men. The workout begins with one minute each of push-ups, squats and pull-ups. You then ride a stationary bicycle or jog for three minutes, followed by one minute each of military press, lunges on each leg and biceps curls. After three more minutes biking or jogging, you perform one minute of triceps extensions, leg extensions and leg curls. The workout is rounded out by two minutes of sit-ups and two minutes of crunches. This workout alternates between your upper and lower body throughout the routine, but it continually keeps your heart rate high if you do not rest much between exercises.
Short-Term Endurance
Sports such as short-distance swimming and running, soccer, field hockey, boxing and wrestling require you to push your muscles to maximum capacity for short periods of time. The circuit training program outlined by certified fitness trainer Phil Davies is designed to boost your muscle endurance capacity for these sports by helping you tolerate high levels of lactic acid in your muscles.
Davies states that you can choose between four and eight exercises for your routine, which is to be performed two or three times a week. Each exercise in your circuit should be performed for 30 to 60 seconds for a maximum number of repetitions. Rest between sets should only be 60 to 90 seconds. He also suggests increasing the amount of time per set by a few seconds every week for three weeks and then resetting to your original program every fourth week when you increase the weight used for each exercise.
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