The two classics, TT 2K3 and TT 2K4 remain two of my favorite Turbulence Training workout routines. They were created way back in 2003 and 2004 (hence the 2K- names) and were classic anti-bodybuilding routines for building muscle and burning fat at the same time – even though most “experts” claimed it couldn’t be done (they’ve changed their minds in the last 7 years).
These days it seems like every celebrity trainer is trying to sell their own program of supersets and intervals, but 99.5% of those trainers – and regular trainers – were still using straight sets and long, slow cardio back then. But to guys like myself and Alwyn Cosgrove, there was no other way to train than effectively and efficiently. I know you’ll enjoy our call this month as he and I reminisce and show you the future of fat loss.
The first thing to note about this program is that it is an Upper-Lower split. So you can adapt it to a muscle building program by using it on an A-B-Off-A-B-Off-Off type schedule and by removing the interval training. But only follow this for 3 weeks because you would be doing the workouts 6 times each. Also, if you do that, take OUT the shoulder press from one of the Workout B sessions to avoid overuse injury.
Day 1 – Workout A TT 2K4
Warm-up Circuit – Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
1) Forward Lunge – 10 repetitions per side
2) Pushup – 10 repetitions
3) Stick-ups – 10 repetitions per side
Warm-up Superset
1A) DB Incline Press – 6 reps using 75% of the weight you’ll use in the “real” sets.
No rest.
1B) DB Rear-Deltoid Raise – 8 reps using 75% of the weight you’ll use in the “real” sets.
Rest 1 minute and move on to Superset #1
1A) DB Incline Press – 6 repetitions
No rest.
1B) DB Rear-Deltoid Raise – 10 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
2A) DB Row – 6 repetitions per side
No rest.
2B) DB Floor Press – 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
3A) DB Triceps Extension – 8 repetitions
No rest.
3B) DB Incline Curl – 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
Advanced Interval Training Workout A
Stretch tight muscle groups only.
Day 2 – 30 minutes of light activity
Day 3 – Workout B
Warm-up Circuit (Same as above)
Warm-up Superset
1A) Deadlift or DB Squat – 8 reps using 75% of the weight you’ll use in the “real” sets.
No rest.
1B) DB 1-Arm Standing Shoulder Press – 8 reps at 75%.
Rest 1 minute and move on to Superset #1
1A) Deadlift or DB Squat – 8 repetitions
No rest.
1B) DB 1-Arm Standing Shoulder Press – 8 repetitions per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
2A) DB Reverse Lunge – 6 repetitions per side
No rest.
2B) DB Bulgarian Split Squat – 12 repetitions per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
3A) 1-Leg Stability Ball Leg Curl – 8 repetitions per side
No rest.
3B) Spiderman Climb – 12 repetitions per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
Advanced Interval Training Workout B
Stretch tight muscle groups only.
Day 4 – 30 minutes of light activity
Day 5 – Workout A – And next week is B, A, B
Day 6 – 30 minutes of light activity
Day 7 – 30 minutes of light activity
The second thing to notice is the legendary 2nd superset from Workout B, where reverse lunges are combined with Bulgarian split squats. This is where clients will curse your name. It’s not often that two exercises like this are paired together. Your client might have a hard time with grip strength on this one, so you could do bodyweight-only Bulgarian split squats and use the 1 & ½ rep method, where the repetition is performed by going ALL the way down, then half-way up, the all the way back down again, before rising up to the top position. That will get eliminate grip issues while still resulting in plenty of cursing your name – and mine too.
By the way, the Deadlift + Overhead Press superset used here is one of my favorite superset pairings. It is literally a complete workout in and of itself, because it trains so many muscle groups. If you or your client is pressed for time, simply doing a deadlift and a press will build strength and maintain lean mass. Everything else is a bonus.
That’s it for this month’s Under the Microscope. Send in your suggestions for next month if you’d like to see “the secrets” behind a specific TT workout.
Now that’s a workout! Thx Craig