I trained for years with a variety of different training methods. The moment I started incorporating the principles from Craig Ballantyne’s Turbulence Training, my fitness level began to change dramatically. Most training programs work, but they stop working after a while. Craig Ballantyne recognizes this, which is why he comes out with a brand new program each month. The program I want to share with you today will help you get bigger at home:
Craig Ballantyne’s new Meatheads V workout is a Home Fitness program designed to help you build lean muscle mass. You only need to perform 4 intense workouts per week, which last under 45 minutes each. The program is based on Turbulence Training principles that have helped thousands of people all over the world transform their bodies.
Here’s a sample meatheads workout to show you exactly what Turbulence Training is all about:
What Kind of Equipment will you need for this Workout?
- Barbell – If you don’t have a barbell, you can substitute movements such as the Deadlift and Barbell Walking Lunges with Dumbbells
- Dumbbell – This is an absolutely crucial element in your home gym. If you have no equipment at all and wish to gain muscle, then try this Bodyweight only Muscle Building program here.
- Rings or Straps – If you do not have rings or straps, then there are substitutions for the movement. For example, to substitute for Strap Triceps Extensions you can perform Plank Triceps Extensions with your bodyweight. For any other exercises substitutions, you can contact me at Shah@shahtraining.com. Every movement has a substitution, so don’t think you can’t perform a workout just because of a lack of equipment.
- Cables – Most home gyms don’t have cables. However, you can grab resistance bands for $15 at your local sporting goods store.
- Elevated Surface – You will need some sort of elevated surface. You can use chairs, an edge of bed, or thick book to perform single leg calf raises.
- Pullup Bar – this is another crucial piece of equipment you will need in your home gym. There is no effective way to work your back without a pullup bar. You can get one for about $20 at your local sporting goods store.
- Low Hanging Bar – For movements such as the bodyweight rows, you will need a long hanging bar. You can find one at your local bar, or build one yourself by placing a barbell between two sturdy chairs. Be creative with your home training.
- Stability Ball – I strongly suggest grabbing this piece of equipment. It will transform your training. You can get one for around $20 at your local sporting goods store.
- Glute-Ham Raise Machine – Once again, I do not expect you to have this piece of equipment. There are stability ball variations for this movement. You can also do back extensions on a stablity ball.
- Incline Bench – I don’t have an incline bench. So I usually perform incline presses with my back against a stability ball. That ball is extremely useful! Even if you don’t have a flat bench, you can use a regular chair to perform movements such as Dumbbell rows.
- Dipping Aparatus – Dips are another important element in your training. I don’t have a dipping bar. But I do have two sturdy chairs. Just place the backs facing each other, stand in the middle, and perform dips.
It may seem like a lot of equipment, but once again, if you want to train in the comfort of your own home, you need to be creative. I can perform most of the movements Craig Ballantyne recommends despite minimal equipment just by searching for alternatives.