Opinion from other exercise Tribesters - Turbulence Training

[physix]

For those Tribesters who are heavy into
working out and exercising, what are your
opinions on this type of training?


Turbulence Training Principles

• Train 3 days per week.
• Alternate between Workouts A & B.
• Exercises are paired in Supersets.
• Perform 1 Superset for each pair of exercises in Week 1.
  In Week 2 and beyond, perform 3 Supersets for each pair of exercises.
• Perform Supersets without resting between exercises.
  Rest 1 minute between supersets. Perform 8 repetitions per set.
• Conclude each workout with Interval Training.

Interval Training


After a 5-minute warm-up, follow this sample beginner's protocol:

• Start at 15 seconds of intense effort. Your effort level should be at "9 out of 10".
• Follow that with "active rest" for 90 seconds at a "2 out of 10" effort level.
• Perform 3-6 intervals. As you become fit, add time to your intervals up to 30 seconds.
• Set a goal of six intervals of 30-seconds at the end of 6 weeks.
• Finish with 5 minutes of low intensity exercise ("4 out of 10") for a cool-down.

Workout A - Hamstrings & Upper Body Pushing Muscles
Superset #1

• Reverse Lunge
• Bench Press

Superset #2

• DB Shoulder Press
• Cable Twist Crunch

· Intervals (see above)

Workout B - Quadriceps & Upper Body Pulling Muscles
Superset #1

• Squat
• Wide-grip Seated Row

Superset #2

• Diagonal Lunge
• Stability Ball Ab Crunch

- Intervals (see above)

I know there probably isn't a sports-medicine
or exercise science major/graduates on here,
but sometimes, the best info can come from
personal eXperience.... so, fire away.. thanks!

 

[Subsonic Chronic]

Looks like a decent workout. You're covering all of the major muscle groups, and getting in cardio-type stuff afterwards.

And since you're doing supersets, it will take you no time to get through the workouts.

 

[~atp~]

I've always just put in hard effort, proper form, and frequently changed my workout habits...those 3 things have always kept me in excellent shape...at my peak, I was running the 6 minute mile without a hitch.

 

[physix]

so basically

consistency

yet variety is important, no?

 

[pr0nstar]

Well if you're training, weights... especially.

You will plateua or your body will get used to exercising if you do the same routine everytime.

I was reading yesterday in my Men's Health.

If you do a routine, try switching even the order you do it and that'll be good enough also.

So if you're doing arm day, do in reverse order and you'll make muscles work harder and they're used to being fresh .. when they'll be worked lasted.

I say change up your routine, workout, every 2-3 months for sure.

pr0nstar

 

[Subsonic Chronic]

Consistency as far as going to the gym on a regular basis.

Variety isn't as important for you right now, since you're starting out. Generally though, it helps to change up your workout every 6-8 weeks.