Turbulence Training isn’t just for losing fat. Trainer Craig Ballantyne, creator of Turbulence Training, also has some great workouts to help you pack on muscle mass.
Craig Ballantyne uses his trademark superset training and combines it with compound, muscle building workouts to create some great, high intensity mass building workouts.
Lets look at a few sample routines:
TT Reformed Meatheads Workout 2
The first superset is to perform a set of heavy deadlifts, followed by a set of Dumbbell Chest Press. The deadlifts are typically performed with a barbell, but if you do no have a barbell, you can also perform them with heavy dumbbells.
Follow up the pairing with a set of heavy military presses and inverted rows. The military presses should be done with a barbell, but once again can be substituted with Dumbbells.
Make sure you train heavy. This is a short workout, so the key is not volume. They key is to use the heaviest weight possible. Perform a total of 3 sets for reach exercises.
Remember, perform these movements as a superset, meaning that you alternate between the two exercises with little to no rest in between. If you feel you have some more energy, you can also add the 3-minute arms workout, or the 6-minute abs workout at the end.
For the “cardio” aspect of the workout, finish off with a set of Tabata style Bodyweight Squats. Tabata refers to performing a movement for 20 seconds, followed by a 10 second rest.
Perform this sequence for a total 8 rounds, or 4 rounds of exercise. That’s it! This may very well be the shortest muscle building workout you’ll ever perform.
TT Meatheads IV: Get Lean and Jacked Workout C
The Lean and Jacked workout starts off with a superset and follows up with a Kettlebell and Bodyweight circuit. Just like in the Reformed Meatheads Workout 2, start off with a set of heavy Deadlifts.
Then move on to one-arm Standing Shoulder Press. Lift heavy for maximum muscle gains. Perform 8 repetitions of each exercise. Rest, and perform 2 more sets for a total of 3 sets of each exercise.
The Kettlebell and Bodyweight circuit is going to be tough. Start off with a 100 Kettlebell Swings. You will most likely need to use a lighter Kettlebell for the swings. Next, do 100 Prisoner Squats.
Move straight to 50 Stability Ball Jackknives. Perform another set of 100 Prisoner Squats. This was the easy part of the circuit so far. Now you will do 105 pushups.
You will probably need to break the pushups into sets at first. Advanced trainees should be able to perform them in sets of 20-30 repetitions. Finish off with a set of 100 Kettlebell Swings.
And you’re done!
TT Buff Dudes Hot Chicks Workout C
This workout starts off with a unique approach to superset training: no rest! That’s right. Usually when you do a superset, you rest after the second exercise.
However, in this workout you’re going to move back and forth between the two exercises without resting at all. It’s going to be tough! In the first superset, perform Dumbbell Reverse Lunges for 15-20 repetitions each leg.
Then move on to Stability Ball Jackknives for 15-20 reptitions. Now, instead of resting, pick up those Dumbbells again and perform Dumbbell Reverse Lunges.
After 3 sets, you can rest a little, but then move straight onto the second set of exercises: Dumbbell Romanian Deadlifts & Elevated Pushups. After 3 sets, rest.
The third superset involves a set of Dumbbell Rows and Stability ball Leg Curls. Perform 15 Dumbbell Rows, and 20 Stability Ball Leg Curls. Take a rest because the finishing portion is going to be intense.
For the finisher, Craig has chosen 4 bodyweight exercises. You are to do them in a Tabata format. This means that you perform the movement for 20 seconds, followed by a 10 second rest.
The movements are Bodyweight Squats, Pushups, Planks & Side Planks, and Touchdown Forward Lunges & T-Pushups. Perform 8 rounds for the Bodyweight Squats and 4 rounds for the Pushups.
For the Planks & Side Planks, perform planks for 20 seconds, then move to the side for a side plank for 10 seconds. Again, 20 seconds for the plank, then 10 seconds to the other side for a side plank. Perform 8 rounds.
Finally, end the workout with lunges for 20 seconds, followed by T-pushups for 10 seconds. Perform 4 rounds.
Barbell Circuit Workout
This circuit workout involves performing 5 muscle building exercises with a Barbell. However, all the movements can be substituted with a dumbbell or Kettlebell.
Start out with 15 repetitions of the Barbell Back squat. Move straight to Barbell Presses for 15 repetitions. 3rd movement is Barbell Rows, followed by 15 repetitions of forward Lunges.
Finish the circuit off with Barbell Mountain climbes. For the mountain climbers, balance your body on the barbell as you place it on the floor, and perform mountain climbers.
Rest for 1 minute, and repeat the circuit 2-3 more times.
TT Gain Muscle Lose Fat Workout B
For the first superset, alternate between reverse lunges and the ab Wheel. The twist with the ab wheel is that instead of performing the movement straight back and forth, you will twisting to the side.
For the second superset, alternate between 1 Leg Bench Squat and Dumbbell Romanian Deadlift. In the final superset, perform a set of Dumbbell Swings, followed by Dumbbell Rear Deltoid Raises.
Perform each superset for 3 sets, and then move onto the bodyweight circuit. You can also do interval training instead if you choose. The bodyweight exercises for the circuit are the Y-Squat, Spiderman Pushups, Chinups, Bulgarian Split Squats, and Mountain Climbers.
Rest 1 minute, and repeat 2-3 more times.