Posts Tagged ‘turbulence’

Of Turbulence Training

Posted by admin on December 24th, 2009


Of Turbulence Training

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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Click Here Now to Get the Abs You Want With the “Turbulence Training Program”

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Turbulence Training Videos

Posted by admin on July 1st, 2009


Turbulence Training Videos

If you’re looking to learn how to get arm muscles, more specifically – how to add mass to your biceps and triceps, then you’re in the right place. First off, I feel as though I should point out that bodybuilding isn’t easy. It takes a lot of dedication, hard work and of course – a lot of time.

There’s a lot of things you need to learn as well – a lot of “pieces to the puzzle” so to speak. You have to train correctly, eat correctly and even rest correctly. If one of these “puzzle pieces” is missing, you won’t be successful – it’s as simple as that!

In terms of how to increase the size of your arms, I’ll profile a couple exercises that work well for both myself and my clients. But keep in mind that these exercises alone – without eating right, following a complete workout routine and resting appropriately – won’t get you to where you want to be.

But of course, I won’t leave you hanging. At the bottom of the article I’ll point you in the direction of where you can find all the information you need – and for free of course. But in the meantime, I’ll give you what I think you’re looking for – a couple great arm exercises!

How To Get Arm Muscles

I’ll start with the triceps – which consist of 3 muscles and are located at the back of the upper arm. If you want big arms – and I’m sure you do – you really need to incorporate some exercises for your triceps into your routine. Here’s a good one to start with ..

Decline Triceps Extension: This has actually been shown to be the most effective triceps exercise that you can possibly perform. The flat version (performed on a flat bench) is effective but the decline version is even better. Give both methods a try and you can certainly feel the difference. Not a lot of people even know about this variation – which is why you don’t see many people doing it.

And as for the biceps – which consist of 2 muscles and are located at the front of the upper arm – you can give this exercise a try..

Standing Dumbbell Curls: This is actually a pretty basic exercise and you’ll see plenty of people in the gym performing it. As a matter of fact, it just may be one of the top 5 most popular exercises in general. But while a lot of people are performing the exercise – few people are actually performing it correctly.

As you flex your arms, you want to twist your palms upwards. By turning your palms, you’ll get a better bicep contraction since the biceps actually play a role in the movement – which is called “supination”.

There’s also another little trick you can implement. What you want to do is perform the exercise with both arms simultaneously until you reach exhaustion. When you do, continue on with the exercise but switch to performing the movement with one arm at a time. This will allow you to rest a little longer between repetitions.

Seem Confusing?

Don’t even worry about it. You can view step by step instructions and even video demonstrations on how to perform both of these exercises – as well as a couple dozen others – by clicking the link below.

Arm Exercises

It’s Your Lucky Day, Don’t Miss This!

I mentioned above that there’s a lot to learn about the science of bodybuilding. Well, because of that – I wrote a book on it instead! The book – which is entitled “Jacked Tactics” – comes in an electronic format so you can access it immediately.

This sounds like a sales pitch, but it isn’t. I will be selling the package in the near future but for now I’m going to be giving away some advanced copies for free so people will try it out and hopefully give me testimonials based on their results.

It’s going to be retailing for about 97 dollars so get a free advanced copy while you can..

How To Get Arm Muscles – A Complete, Step-By-Step Guide!

Enjoy!

Click Here Now to Get the Abs You Want With the “Turbulence Training Program”

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Turbulence Training Secrets

Posted by admin on May 11th, 2009


Turbulence Training Secrets

Turbulence training may be a relatively new term for you. If you are looking for a workout routine that allows you to lose weight and to maintain your body without hitting a plateau in your progress, then this program may be perfect for you.

The foundation for the turbulence training Craig Ballantyne has developed is the thinking that the body is highly adaptable, and therefore gets used or habituated to the exercises that the person does on a regular basis. Thus, this accounts for why many workouts tend to stop producing results overtime.

Craig, being a regular writer on one of the fitness and health magazines dedicated to men, also presented the turbulence training e-book that one can look into in order to better understand this training and to fully make use of the workout program. The turbulence training workouts contained therein are quite intense and it is for this reason why those who have tried the program recommend that you at least have a high degree of physical fitness. If not, or if you have some pre-existing medical conditions, then you may want to consult a health practitioner first or build up a relative amount of physical stamina before launching into the Ballantyne turbulence training. Those who have had no prior regular workouts before starting this training may find that the results may be slow at first but that they do improve over time. Take note, again, that there is supposedly no plateau period.

One thing that is noted when it comes to this workout is that regular cardio training apparently does not comprise the mix that the program has. This means that running or biking and even treadmills are not necessary. So if you’re thinking that this new workout carries with it the equivalent of new equipment, then you can lay that concern to rest.

One thing that helps separate this program from the rest of the workouts is the interval training. The rest or the breaks that one takes in between the reps and the workouts are just as important as the workouts themselves. Heart rate is not factored in as a necessity in weight loss. In short, there is no need to pull up the heart rate.

Variety is very much a part of this training program, so there is no need to stick with any single combination of workouts for weeks or months. In essence, Craig also describes the turbulence training workout as short workouts that are done at least 3 times a week.

In general, the interval training is pinpointed as a powerful method when it comes to losing weight. But with this type of training, it is possible to have 30-second exercise intervals with a recovery period of a minute to a minute and a half. It should also remove the repetitiveness or the feeling of routines while doing the exercises. It would also be much easier to stick to the workouts that are outlined in the guide. This is all designed to constantly challenge the body to adjust to the training process.

Are you ready to discover the benefits of turbulance training? Visit http://www.turbulencetrainingreviews.com today for more information!

Click Here Now to Get the Abs You Want With the “Turbulence Training Program”

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Turbulence Training Workouts

Posted by admin on May 6th, 2009

The term “Time-under-tension” (TUT) is really hot in the bodybuilding, athletic consulting, and fitness industries. It refers to the amount of time per rep (or set, or exercise, or workout) that the muscle is under tension. For example, if an athlete takes 4 seconds to perform a biceps curl, it is said that the TUT was 4 seconds. If someone performs 100 repetitions, then the workout TUT was 6 minutes and 40 seconds.

Many people want to know, “What is the best TUT for growth?”

A really good question, but unfortunately, you will not find any peer-reviewed research on the optimal time under tension. All TUT claims are merely anecdotal and have simply been promoted by popular strength coaches, leading to this belief. At present, no one, not even the most experienced exercise physiologist truly can prove what is the optimal TUT for growth, let alone prove the exact mechanism that controls muscle hypertrophy. Is it training to failure, an optimal TUT, an optimal resistance, or a specific number of reps that gives you the greatest muscle growth from training?

Unfortunately, none of the TUT schemes, nor any other bodybuilding method, has been proven to be more effective than others in a research setting. Muscle growth is merely an adaptation to the correct intensity and volume of work. Your muscle responds to the demand (training) by adapting (growing) so that the next time you ask your muscle to lift that same weight, it will have an easier time doing so. Almost all programs will work, and that is why anyone and everyone can write training articles, provided it has some common sense behind.

However, having said all that, strength coaches, bodybuilders, and researchers are obviously on the right track with TUT philosophies. Muscle tension is undoubtedly one of the most important factors in muscle growth. After all, if you train too lightly and with too many reps, your body will adapt by increasing endurance properties…and muscle growth may actually be the last thing your body will do in preparation for the next training session. Basically, this is why endurance exercise doesn’t cause growth. Muscle doesn’t need to get bigger to have better endurance.

Using extremely heavy weights that allow only 1-2 repetitions per set or performing a few explosive repetitions may not provide enough tension for muscle growth. Therefore, if muscle mass is your goal, sets lasting only 5-10 seconds are probably not going to be optimal for gains. On the other hand, you don’t want to go too light, because performing 100 reps with the 5 lb dumbbells is not likely to prove effective either, even though this represents a huge TUT.

DO YOUR MUSCLES EVEN DIFFERENTIATE BETWEEN TUT & REPS?

The answer is probably no, your muscles don’t distinguish between time under tension or the number of reps. Muscles simply respond to the demands imposed on the body. If the exercise demands the muscle to grow bigger in preparation for the next session, then that is what will happen, regardless of exercise choice.

The fact is that a lot of guys go in the gym, lift hard, and get big without giving the slightest thought to TUT. General recommendations for “hypertrophy training” are 8-12 reps per set, with multiple sets per exercise, and multiple exercises per body part. The debate over the best training program is endless. What is the optimal training frequency? How often should you train a body part?

The number of training questions is infinite, as the precise knowledge is limited, despite the success of top-level bodybuilders and athletes. The lack of uncertainty regarding TUT and almost all training parameters gives good anecdotal evidence that people should constantly be varying their programs (after 3-4 weeks or when gains begin to slow down or disappear). Don’t get hung up on one specific TUT. You can get growth on sets shorter and longer than just one specific time period.

So, there are no scientific conclusions, only theories. You are better off seeking research that shows significant muscle growth with a certain number of reps, and then extrapolate a TUT…because you will find very little, if any, science that controls the speed of repetition. However, even repetition data is scarce.

On a related note, you must remember not to look at TUT as an isolated factor in growth…You can train in the perfect rep range with the perfect intensity, but if you neglect adequate nutrition (i.e. a calorie surplus), then you can forget about growing. In contrast, if you eat 5000kcal a day, you will grow no matter how you train. Same with rest…you shouldn’t neglect it.

In closing, think of muscle growth this way…does the construction worker worry about “Time under tension”? NO! He simply carries as many bricks as he can handle. Then next week, after he has grown bigger and stronger, he carries more bricks…week in and week out…plus he eats big. According to Men’s Health consultant Michael Mejia, “The bottom line is that there is TONS of great information out there, but often we make this stuff out to be rocket science when it really isn’t.”

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 MenÂ’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 http://www.TurbulenceTraining.com

Click Here Now to Get the Abs You Want With the “Turbulence Training Program”

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Turbulence Training For Fat

Posted by admin on April 25th, 2009

Anyone traveling this week? Fortunately, I’m done all work travel until September, then it picks back up again. Airports and hotels just aren’t as cool as they used to be when I was 25.

As far as hotel gyms go, sometimes you can make them work. Sometimes you can’t. Here are some remedies.

Hotel gyms have a reputation for being tiny, ill-equipped, and crowded at peak hours. So next time you’re on the road and need to stick to your workout plan, here are a few exercises that can turn your hotel bed into an impromptu exercise device.

Beginner Routine:

1. The incline push-up. Instead of struggling through full push-ups, place your hands on the bed to reduce the difficulty. Lower your chest toward the bed and push back up to the start position.

2. The bed-squat. Stand at the side of the bed, facing away from it. Push your hips back and lower your body until your butt rests on the bed. Then push through your feet to return to the standing position. (You can use a chair instead of the bed.)

Advanced Routine:

1. Advanced push-ups. Place your feet on the bed and your hands on the floor. Sink down, bending your elbows. Then push up until your arms are straight.

2. The advanced bed-squat. Lift one leg off the ground and point it straight ahead. Push your hips back and lower your butt to the bed as slowly as your supporting leg will allow. Extend both arms straight ahead for balance. When your rear end touches the bed, push with your supporting leg to return to the start position.

Alternate between the two exercises, doing 8 to 12 repetitions each. Do up to three sets for a quick five-minute workout.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

Click Here Now to Get the Abs You Want With the “Turbulence Training Program”

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