In this article, The Power Circuit Routine, I will detail a routine that works extremely well for any older lifter with any type of health issues. I’ve had lumbar fusion, a pacemaker put in, and have to deal with arthritis (knees, hip, foot). Yet this routine works for me, and can work for you. If you suffer from arthritic knees, hips, or have any back problems, you can’t train the way you used to. This routine can make the difference. Keep reading and find out more!
The Full Body – 3 Days A Week Power Circuit Routine
Once I had the various surgeries, and as I have gotten older dealing with arthritis, heavy weights became a problem. Therefore, I had to find an approach that would still maintain intensity without overly heavy weights. The doctors all told me not to lift much weight. But no way did I ever want to be that guy lifting 2 pound dumbbells claiming I’m “strength training”.
Power Circuit Routine Workout Parameters
My approach is to do a full body routine (although it works just fine as a 3 day Push, Pull, Legs split). I call this the Power Circuit Routine, a description that will make sense once you see the parameters. After warm-ups, I go moderately heavy, failing between 8-10 reps. I should clarify that I still try to be progressive with the weight I use, but I have limits, and can’t get too carried away.
OK, so I do 8 exercises, with only 10-15 seconds rest in between sets or exercises. That covers the time it takes to move from one exercise to another, or change a pin or plates. I also use slower negatives with static holds in the fully stretched position. Once I fail, I use drop sets and rest-pause. As you might imagine, my Power Circuit Routine can be completed quickly and is very intense.
The Gym vs.Home
I train mostly at the Y, but spent 20 years training in a small home gym. In my home gym I have a power rack, bench, dumbbells, plenty of plates and most recently an all-in-one weight stack machine. I mainly use this machine for upper/lower cable work. So this means that, at home, I’ll mainly do squats, bench presses, and other free weight compound exercises. Deadlifts are not really something I can do, but I will do rack pulls from just below knee height. On the machine, I’ll do lat pulldowns, triceps pressdowns, seated cable rows, and EZ cable curls.
The YMCA
It’s free to train at the Y (my insurance covers it), and they have free weights, stack machines, and plate loaded leverage machines. I use what’s available. Often, that’s a machine. I suggest using whatever you have access to. In fact, I’ve grown to enjoy machines almost as much as free weights.
Here’s The Power Circuit Routine!
Squats or Leg Press
Warm-up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 10-12 reps, add intensity techniques such as rest-pause
Bench Press or Chest Press Machine
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 10-12 reps, if using a machine use drop sets. Otherwise, use rest-pause.
Seated Cable Rows
2 sets x 8-10 reps, use intensity techniques such as drop sets or rest-pause.
Lat Pulldowns
2 sets x 10-12 reps, use extended static holds in the fully stretched position.
Overhead Press
2 sets x 8-10 reps, use rest-pause.
EZ Curls or Curl Machine
2 sets x 8-10 reps, use rest pause and extended static holds.
Triceps Pressdowns
2 sets x 8-10 reps, use rest pause and extended static holds.
Crunch or Ab Machine
3 sets x 15 reps
Performance Notes
Plan to train 3 days a week, every other day. For example, Monday, Wednesday, and Friday. What if your recovery needs or schedule makes that hard? You can take a couple of extra days between workouts as needed. That’s the beauty of a 3 workouts per week routine, you have 4 extra days to work with.
Work Hard!
The key to getting the most out of the Power Circuit Routine, especially if you’re used to more volume, is hard work. Do not just knock out set after easy set. If the exercise calls for 8 reps, but you could do 12, you need to put more weight on the bar. You should struggle to get through your sets, especially since you’re adding intensity techniques such as rest-pause, static holds, and drop sets. Remember, there’s no more than 10-15 seconds rest between sets or exercises.
Tempo
Use a 2-3-4 rep tempo. That’s 2 seconds concentric, a 3-second pause just shy of lockout, and 4 seconds eccentric. This approach takes the momentum out of it and extends time under tension.
Supplement Suggestions
Pre-workout nutrition, especially for the Power Circuit Routine, always starts with a good protein powder, which is a key foundational supplement. I suggest Hi-Tech Precision Protein. Why? Simple! First off, it tastes delicious. Secondly, the thing that really sets it apart from most other protein powders is the fact that it amplifies protein synthesis. Of course, that’s a primary trigger of muscle growth. For me, that makes Precision Protein my number one protein powder.
From there, I advocate a good pre-workout such as Alpha Lion SuperHuman Extreme, one of the best pre-workouts currently available. For those lifters on a tight budget, a good option is Alpha Supps USA Pre. It’s a basic pre-workout that is priced to compete in the current economy. Finally, don’t forget your post-workout shake. You can go with fruit and/or yogurt mixed with your protein powder, however, I suggest EFX Sports Karbolyn. This is a great product that you can also mix with your pre-workout. Stop by illpumpyouup.com and stock up on all your supplement needs.
Nutrition Suggestions
I am a big believer in consuming roughly 50% of your daily carbohydrates, and all of your simple carbohydrates, in the hours around your workout. I also advise consuming at minimum 1 gram of protein per pound of bodyweight per day. Logically speaking it makes sense to divide this amount over several meals throughout the day.
Summary
If you’re finding that age-related health concerns are compromising the way you’ve always worked out, or you’re short on time, try the Power Circuit Routine! It’s ideal for anyone who’s had to make adjustments due to arthritis or surgeries. Or, use this routine if you are just too busy to get to the gym as often as you’d like. If you work this routine hard and stay focused on your supplements and nutrition, you’ll continue to make progress. So, why wait, let’s hit the gym!