Want more muscle mass? Here’s a great turbulence training workout you can do. It’s workout A from the 8-Week TT for muscle program. Start off with a bodyweight Warm -up of 10 Y-squats, 10 pushups, 8 Diagonal lunges, and 10 Inverted Rows. A warmup is extremely important, especially if you’re training in a cold environment. A warmup will help you recover much quicker between strength training exercises and prevent injury.
After the Body weight warmup, Craig Ballantyne, creator of this workout, wants you you do perform Specific Warm-up sets. We’re going to start off with a 2-board press for 6 repetitions at a tempo of 2-0-1. Use 50% of the weight you would use in a normal set. A 2-board press, get a partner to hold the board on your chest. Get two 2 by 4’s nailed together, a yoga block, or any other piece of material that is 6 inches thick.
You can also just “wing it” and stop the movement 6 inches above your chest. If you have the board, simply get a partner hold the board on your chest, right where you will bring the bar down. Keep your feet flat on the floor, legs bent, and upper back flat on the bench, Grip the bar using a normal-width grip and have your spotter help you take the bar down.
If you do not have a spotter, be careful with the bench press. Or, you’re better off performing the movement with dumbbells, and stopping the movement just 6 inches above your chest. Keep your elbows close to your sides, and lower the bar straight down to the bottom of your chest. Lower the bar on to the block, and then press the bar back up.
It’s important to get your technique right. You can use your warmup set for technique practice. A tempo of 2-0-1 means that you lower the bar with 2 second count, no pause, and press with a 1 second count. Second warmup exercise is the DB Row. Use a 2-0-1 tempo using 50% of your actual weight. Perform 6 repetitions. Rest 1 minute and perform another set of the same warmup superset using 75% of your actual weight.
Now it’s time to start your workout:
For the first superset, perform 2 board presses for 5 repetitions with a tempo of 2-0-1. Use heavy weights. Rest 1 minute, then move onto DB rows for 6 repetitions. Rest 2 minutes and repeat the cycle 2 more times for a total of 3 supersets. After the last superset, reduce the weight of the board press by 1/3 and perform as many repetitions as possible.
You will certainly need a spotter for the last set of board presses. Rest 2 minutes, then move onto the next superset. Start off with 8 repetitions of DB Incline Press with a tempo of 2-0-1. Rest 30 seconds, then perform the V-Chin for 8 repetitions. If you can not do 8 V-Chins, then stop just 1-2 repetitions to failure. For the V-Chin, Hook a small V-grip bar over a chin up bar.
Grip the V-grip with palms facing you. Pull your body up until the chest reaches bar level, or as far as you can go if you’re not strong enough. Lower your body slowly.
Rest 1 minute and repeat this cycle 2 more times.
For the last superset, perform 12 DB chest presses followed by the Barbell Row for 15 repetitions. As you can see, this a full upper body workout. You will perform a lower body workout on a separate day. Do not perform any sort of cardio, or else you will hinder your mass gains.
For more information on Turbulence Training Muscle Building Workouts, check out my blog ShahTraining.com
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