Turbulence training? Good, or no?

O

Oldspice

0
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.

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)
 
Sounds like standard circuit training to me... Great for burning fat.
Another good method that is very similar is doing complexes.

In a circuit you might do something like this:
x6 Squats
x6 Bench Press
x6 Pull ups
x6 Tricep Dip
Rest
4 sets

In a complex, you instead go like this:
Deadlift
now that the bar is up
Hang clean
now that the bar is cleaned onto chest
Front Squat
once fully erect again
Push Press//Split Jerk
then drop the bar back down - thats 1 rep, do it x6
Rest
4 sets

Works great for burning fat, better than circuits imo, but also much more difficult. Definitely an advanced training method.
 
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sounds good to me. It probably won't be optimal for strength gain, but will be good for getting stronger (though probably not as quickly as if you were focusing 100% on a strength training program. But then again, if you're a newbie, it's mostly neural adaptions, so what's most important is that you're doing the exercises and doing them correctly).
You won't be tired in your chest, etc, from the squats, but you will be tired in general from doing squats, just because of the metabolic needs, I guess. I think you should give it a go, it looks like a good routine. I've also heard a lot of good stuff about TT.
 
limestix said:
Sounds like standard circuit training to me... Great for burning fat.
Another good method that is very similar is doing complexes.

In a circuit you might do something like this:
x6 Squats
x6 Bench Press
x6 Pull ups
x6 Tricep Dip
Rest
4 sets

In a complex, you instead go like this:
Deadlift
now that the bar is up
Hang clean
now that the bar is cleaned onto chest
Front Squat
once fully erect again
Push Press//Split Jerk
then drop the bar back down - thats 1 rep, do it x6
Rest
4 sets

Works great for burning fat, better than circuits imo, but also much more difficult. Definitely an advanced training method.
Click to expand...

I like your idea with complexes, but i can't do deadlifts and squats on the same day with a turbulence workout. I would be way to burnt out.

My question is, does this routine look like I'm hitting enough body parts for being effective? My goal is to lose body fat and possibly gain a little muscle. (Which isn't likely, but its a goal) My main focus is to get lean and in shape. Fit would be a good word. This way i can run and crank up my endurance. (Joining the Navy) This seems like a good endurance workout.

So, i tried the Friday workout today and it was amazing. I did 4 sets. Yeah, i didn't realize how tired you get. I couldn't do as much weight as normal on the squats, but for everything i did the same weight. The squats really drain you, so it's perfect to start with that.

The workout was great. It only took me 30mins and i was in a deep sweat with my heart rate up. Honestly, it felt great. I've worked out in the gym for 1 hour and 30mins before doing a full body workout and still didn't feel as drained as i did today.

Another plus, is that this routine actually made me hungry. Normally, when i leave the gym I'm not hungry and not sweating much. Today actually felt like a WORKOUT and I'm going to continue and use this method. Honestly, it seems very effective. I think I'm going to have to eat a bit more each day though. I can tell my body wants more food.
 
It is a good way to train. It will get you in good shape, you will gain strength, your workouts will be shorter (as you found out). If you enjoy it, it's a good route to go.

Turbulence training is a lot like the old PHA (Peripheral Heart Action) training used by bodybuilders back in the 50's & 60's when they were cutting for a show.

The theory back then was that starting with a large lower body exercise, then doing upper body exercise to rush blood out of the legs ant into the upper body. Then rush the blood back down to the legs with the beginning of the next set. It was believed that "blood rushing" helped burn more fat throughout the entire body.

Not exactly scientifically sound, not necessarily what is done in the bodybuilding world today, but it's what they believed at the time and it does not change the fact that it is a reasonably effective way to train if your goal is to lose fat and look more muscular.

A little bit of weight lifting history to go with my post. :cool:
 
goergen1 said:
It is a good way to train. It will get you in good shape, you will gain strength, your workouts will be shorter (as you found out). If you enjoy it, it's a good route to go.

Turbulence training is a lot like the old PHA (Peripheral Heart Action) training used by bodybuilders back in the 50's & 60's when they were cutting for a show.

The theory back then was that starting with a large lower body exercise, then doing upper body exercise to rush blood out of the legs ant into the upper body. Then rush the blood back down to the legs with the beginning of the next set. It was believed that "blood rushing" helped burn more fat throughout the entire body.

Not exactly scientifically sound, not necessarily what is done in the bodybuilding world today, but it's what they believed at the time and it does not change the fact that it is a reasonably effective way to train if your goal is to lose fat and look more muscular.

A little bit of weight lifting history to go with my post. :cool:
Click to expand...

Very nice, i didn't know that. :action8:
 
Oldspice said:
My question is, does this routine look like I'm hitting enough body parts for being effective? My goal is to lose body fat and possibly gain a little muscle. (Which isn't likely, but its a goal) My main focus is to get lean and in shape. Fit would be a good word. This way i can run and crank up my endurance. (Joining the Navy) This seems like a good endurance workout.
Click to expand...

Yea it is a great arrangement of exercises. Not lacking in any body parts or any types of movement. It also looks like the perfect program for your goals. If you stick to it for a while you should get fantastic results
 
I'm eating over 2000 calories a day, but no more than 2200 in hopes to gain a little muscle and lose fat. Does this seem logical for someone 5'7 147lbs, doing this workout 3 days a week and cardio/abs 1-2 days a week on off days?
 
Oldspice said:
I'm eating over 2000 calories a day, but no more than 2200 in hopes to gain a little muscle and lose fat. Does this seem logical for someone 5'7 147lbs, doing this workout 3 days a week and cardio/abs 1-2 days a week on off days?
Click to expand...

It's a bad idea to try both at once. eating around 1900-200 calories should help you lose fat. The program looks like it will help you build some strength endurance and overall strength while losing the fat. Will improve your neuromuscular efficiency, that's for sure. Once you have lost the weight you want you can increase the calorie to like 2800-3000 and try to build some muscle
 
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