The Circuit Of Death | Men's Health - The World's Largest Men's Magazine

The Circuit Of Death

Named “The Circuit of Death” by strength and conditioning coach Nick Mitchell because of the way it makes you feel, the following programme hits all your muscle groups. Couple that with the short rest periods and you’ll be stripping fat faster than ever before.

By sticking to the rep range and time under tension (TUT), you’ll create a massive metabolic response while stimulating muscle growth (40-60 seconds TUT is the best range for increasing muscle size). Also, because you’re working major muscle groups with minimal rest, you’ll be producing a lot of blood lactate, which increases the production of human growth hormone. Be warned though – high blood lactate levels can make you feel sick.

First, find your 10-rep max – the heaviest weight at which you can get out 10 reps. Set your rep tempo to a 1-second explosive positive, 4-second negative, with no pauses at the top and bottom of the moves. “Positive” is the action part of the move and “negative” is returning to start position.

1. Barbell Squats
Squats are the best bang for your gym buck as they work a large percentage of your muscles, in particular your quads, glutes, hamstrings and abs.

Load a bar and rest it on the back of your shoulders. Bend your knees until your upper thighs are parallel to the floor. Keep your back straight. Push up to the start
position along the same path but don’t lock your knees at the top of the movement.
Perform 10 reps, rest for 60 seconds, then go straight into...

2. Pull-Ups
Pull-ups are the benchmark of true strength. They’ll focus on your upper body, working your back, biceps and pecs, giving your legs a brief respite before the barbell deadlifts.

Grab a pull-up bar with your arms slightly more than shoulder-width apart, palms facing away from you. Hang with your arms straight and elbows unlocked. Pull yourself up until your chin is even with the bar, then slowly lower yourself back down. Perform 10 reps, rest for 60 seconds, then go straight into...

3. Barbell Deadlifts
Deadlifts work virtually every muscle, which is why they are used in power lifting events. Here, your entire body will be under pressure while the lack of rest will push your cardiovascular system to its limit.

Standing with your feet shoulder-width apart, grab the bar with an overhand grip. Raise the bar so your legs are fully extended. Slowly lower yourself to the start position and keep your back straight. Perform 10 reps, rest for 60 seconds, then go straight into...

4. Tricep Dips
No other exercise will hit your shoulders, chest and arms like parallel bar dips. The more you bend forward, the more you work your pecs. Straighten your torso to hit your arms.

Grab the bars and lift yourself so your arms are straight but not locked. Keep your legs bent and cross your feet at your ankles. Slowly lower yourself until your upper body is parallel to the floor. At the bottom of the move, explode back up to the starting position. Perform 10 reps, rest for 2 minutes then go back to the beginning.

From Dec 2008 issue of Men's Health Singapore