While I'm excited about getting started on a muscle building program, it will be extremely odd to take an entire month off from intervals and cardio. Mentally that is going to be tough, but the time is definitely right to give this a try as I'm hoping it's the boost I'll need to be able to complete 3-consecutive pull-ups (to be perfectly honest, I still cannot complete 1 un-assisted pull-up).
I was asked by two readers this week how they should go about selecting the right Turbulence Training workout for them. Craig being the expert, I thought I'd have him address this question directly:
The Best Turbulence Training Program For You
Beginners will lose a lot of fat with Turbulence Training if they start the programs in the right order. Here's how...
Q: Which program should I start with if I am a total beginner?
Answer:
Total beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual or the Preparation Phase in the 6-Month Bodyweight Manual.
Q: Which program should I start with if I am experienced but haven't worked out for a while?
Answer:
Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program or the Preparation Phase in the 6-Month Bodyweight Manual.
Please note: If you start with the Intermediate Workout, do only ONE SET per exercise in each workout in the first week.
Q: Which program should I start with if I am an advanced exerciser?
Answer:
This depends on your goals.
You can use the Workout of the Month if it suits your goals. But here are more specific recommendations...
For fat loss, I suggest you start with the "Original Turbulence Training Workout" from the main Turbulence Training for Fat Loss manual. Work your way through each following workout in the manual.
Upon completion of this manual, you can move to any workout you desire.
For muscle building, you can use the April 2007 "At Home Dumbell Muscle Building Program", or the Turbulence Training for Mass or Turbulence Training for Muscle (September 2006) programs.
For bodyweight training, I suggest you start with at least 1 week in Phase 1 of the 6-Month Bodyweight Manual, and then you can jump to Phase 2 if you find that too easy.
Q: I don't understand the format of the Turbulence Training workouts. Can you explain how I do the supersets?
Answer:
Here's how a full Turbulence Training workout looks like...In this example, each superset is done be done (3x8), meaning 3 times through and 8 repetitions per set.
Start with a bodyweight warmup and then move onto the supersets.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1-2 Minutes and go to Superset 2.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1-2 Minutes and go onto superset 3 if applicable.
After doing the same as above for Superset 3, then rest as necessary and move onto Intervals - starting with the warmup.
After cooldown for intervals, finish with static stretching for tight muscle groups.
Done.
Q: What does tempo mean? What does the 2-0-1 beside an exercise mean?
Answer:
The first number refers to the lowering phase of the exercise, then the next number refers to a pause (if there is any), and the third number refers to the lifting phase of the exercise.
For example, in a pushup done at 2-0-1, you would take 2 seconds to lower your body, no pause, and then one second to lift yourself back up.
If it said 2-1-2, you would take 2 seconds to lower, pause for 1 second, and then 2 seconds to slowly lift yourself back up.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Just a reminder that all of Craig's Turbulence Training programs are now available individually for $9.95 each. You can find a complete listing of all 35+ programs here.
If you are interested in writing a review on a specific Turbulence Training program for publication on Catapult Fitness Blog, shoot me an email at AskTheTrainer@CatapultFitnessBlog.com !
Train hard; stay strong.
Peace.
Susan
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2 Responses to "On Your Mark, Get Set ...."Great blog post.....
Thank you Burn Fat!
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