Turbulence training? Good, or no? [Forum Archive]

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Turbulence training? Good, or no?

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Posted by: xfile384

So, a friend of mine came over today and we were talking about lifting. He's pretty cut up and told me about turbulence training that he does. I explained i wanted to try and build strength, but most importantly lose body fat, which is why i diet at a deficit. Once he explained to me how it worked, it really got me curious, but i don't know if i should do it. He explained a lot of movie people do it as well. (who knows)

Anyway, i should him my current routine and he told me to make it into a turbulence training routine. Here it is...

You would perform each one of these one after the other with no rest. After completing the list, you rest for about 2mins and do the whole thing over again. You do a total of 3 sets. He does 15min HIIT cardio after his workout, but says i can stick to doing it on my off days. (Along with abs if i choose) What do you guys think about this? It seems logical to me, because i don't think i would be too tired to move on to the next exercise, since it's a different body part. Also, it makes sense that you would be burning more fat, because your keeping your heart rate up...Does this make sense?

Monday:

Squats
Bench Press
Pull ups
Tricep Dip

Wednesday:

Deadlifts
Incline db Bench
BB Rows
Calf work

Friday:

Squats
Dumbbell press, or military press.
Chins/rowing movement. (Back exercise)
curls

3x8-4x6 for compound movements, if you choose to go heavy, or 3x12 for isolation movements and compound for a bit lighter. Although, It's better to do lower reps on the compound, since the idea is to gain muscle.

Also, here is a website i found for more explanation. (In case no one has heard of it)

Turbulence Training A Scam? | Turbulence Training Reviews

Posted by: Built

For short-term, it's fine. Maybe do it for a month, then move back to heavier workouts?

Posted by: xfile384

Yeah, maybe.

I'm going to try it out and see how it goes. I don't plan on lowering any of my weight though. So, i don't really see the change. I don't see why i would be too tired to put up my normal weight, since I'm using different muscles. I would think that starting on something else, would be rest for my first exercise and so on...

Posted by: Built

Yeah, well, good luck with that.

<smirk>

Seriously, don't be too surprised. It might feel a lot harder than it looks.

Posted by: danzik17

Good luck with that one - you're going to have to drop weights.

Don't hurt yourself trying to maintain the same weights while upping the intensity, that is exactly how I tore up my hamstring a couple of months ago.

That said I love doing no rest workouts. Short and sweet, I'm in and out in 20-30 minutes warmup included. I hope you're accustomed to nausea while working out

Posted by: Merkaba

Kill yourself on a deficit and learn through the school of hard knocks.

Movie people do all kinds of shit because they have a time frame to shoot for usually. So they wanna kill themselves to drop whatever amount of body weight they can for some role coming up in two months.

So what if he's pretty ripped? He could have good genetics for it and a few other reasons why...You know how to lose fat. From the pics I remember you need to be bulking!

I think you just need to do whatever til you find out what you want to do! You ask so many questions it seems like you want some quick route to something so you get confused by listening to this or that. Shit man eat or don't eat. A deficit is not the time to try new intensity routines in my opinion but that's me.

Posted by: xfile384

So, i tried it out today and it took 30mins.

Let me tell you, i've never felt like that before with my normal workouts. My biceps were done and i felt like my body had been beaten on. (In a good way) I ended up doing 4 sets of my Friday routine. The last set was a little lighter weight higher reps.

I was sweating a lot and it felt great. I also got really hungry at the end of the workout, which was a good sign for me. Usually after i lift I'm not hungry and feel lazy. Normal workout routines don't get me tired, but this one really keeps you going and you are most definitely getting a workout. You will also eat more, because it was actually a WORKOUT. So, I'm going to up my calories a bit, due to burning more calories. I'm already eating at a deficit, but i think i'm going to eat a little bit more, because it seems with this kind of training you want a sufficient amount of food.

Posted by: danzik17

Glad you liked it. I'm actually going to do a round of that tonight and Monday to get my appetite and metabolism going again. Between holidays and being sick they've both crashed (among other things).

Posted by: P-funk

muscle endurance work can be brutal.

you can combine it with strength work on different days and use variations to focus on certain adaptations you seek. have you read my article on undulating periodization? I also keep a training journal (on another site though) where you can read some of the things I do.

patrick

Posted by: xfile384

Quote:

Originally Posted by P-funk

muscle endurance work can be brutal.

you can combine it with strength work on different days and use variations to focus on certain adaptations you seek. have you read my article on undulating periodization? I also keep a training journal (on another site though) where you can read some of the things I do.

patrick

No, i haven't. Where can i find this article?

Posted by: P-funk

they are in my blog. click the link in my signature.

Posted by: danzik17

Quote:

Originally Posted by P-funk

muscle endurance work can be brutal

Yep. I was right on the verge of puking at the end (just got back less than 1m ago) - had to split my last set of rows into two mini sets lest I make a mess on the gym floor. I won't be eating PWO for a little bit until the stomach settles down.

Posted by: xfile384

One more thing, is the routine itself a good all around routine? For instance, am i hitting enough body parts efficiently as long as i can handle the turbulence training.

Basically, lets say this wasn't a turbulence workout. How does the routine look?

I just want to make sure everything is split up properly.

Personally, i really like the turbulence training and i like that i was hungry. This is going to make me eat more and hopefully cause some muscle growth... Although, the main purpose is losing body fat.

Posted by: RedMosquito14

This sounds interesting. Where can I find additional info on this strategy?

Posted by: danzik17

Quote:

Originally Posted by xfile384

One more thing, is the routine itself a good all around routine? For instance, am i hitting enough body parts efficiently as long as i can handle the turbulence training.

Basically, lets say this wasn't a turbulence workout. How does the routine look?

I just want to make sure everything is split up properly.

Personally, i really like the turbulence training and i like that i was hungry. This is going to make me eat more and hopefully cause some muscle growth... Although, the main purpose is losing body fat.

I treat my no rest work like anything else. Lower Push/Upper Pull (which I did today), or Upper Push/Lower Pull (which I'll be doing Monday).

All I do really is modify weights and reps to go along with the increased intensity. For example, I did not do weighted chins tonight - BW only. On one arm rows I dropped down to 50lbs when I can normally do 70+.

Posted by: xfile384

Gotcha.

But, my routine is good for hitting all muscle groups in a week, correct? (I'm not leaving anything out, or doing to much)

Posted by: danzik17

Quote:

Originally Posted by xfile384

Gotcha.

But, my routine is good for hitting all muscle groups in a week, correct? (I'm not leaving anything out, or doing to much)

Couple of things I would change to boot. You have twice as much lower push work as you do pull (2 days squats, 1 day deads). Eventually that will bite you in the ass when your quads dominate your hamstrings and lead to an imbalance.

The only other major thing I would change is to drop the curls on Friday or make them an accessory movement at best, not a focus. You're already going to get tons and tons of bicep work from the rows/chins/pullups, I don't really see a need to isolate them. I would replace them with GHRs or hyperextensions to add more lower pull.

Posted by: danzik17

God how I missed doing endurance workouts, I haven't felt like this in a long time. My upper back and quads are killing me, but in a good way. Looking forward to my hams and chest joining the fun on Monday.

Posted by: Prince

Lose Fat Gain Muscle - Turbulence Training

Posted by: xfile384

Quote:

Originally Posted by danzik17

God how I missed doing endurance workouts, I haven't felt like this in a long time. My upper back and quads are killing me, but in a good way. Looking forward to my hams and chest joining the fun on Monday.

Gotcha, well what do you think about eating? I was thinking about eating just over 2000 a day, but not over 2200. Hopefully, somehow i can achieve gaining a bit of muscle and shedding fat this way. I know apparently this is impossible, but i can always hope. I do want to weigh 155-160 when i go into the navy. But, i understand you need to get to about 175 and cut from there in order to look good at 160...(sigh) I can easily put on 10lbs.

I wonder if this routine would work good if i ate over maintenance? Maybe it could be good for bulk as well? Eh, who knows. My main question was the calorie question for turbulence training.

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