Build Muscle and Burn Fat

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My number one goal in my workouts is to build muscle and burn fat. So this is my story, going over how I first “invented” the TT2K4 workout, which is one of my favorite programs in the Turbulence Training manual.

This program came together back in 2004 (for those of you who don’t understand, the 2K4 name just refers to the year I came up with the program).

At this point in my life, I was working out in a gym in the west end of Toronto in an area called High Park. The gym was a bit dark and dungy, but big. There were a lot of bodybuilders that trained there, and while we got along fine and both wanted to build muscle and burn fat, their workouts were much different than mine.

They would sit for 3 to 5 minutes between sets, wearing baggy sweatpants, sweatshirts, and weight belts wrapped around their waists. They literally brought jugs of orange juice to the gym to drink while they trained (or really, while they sat around and talked) and were there for at least 90 minutes.

On the other hand, I got right to work as soon as I got there. After all, I was a very busy trainer and trying to build my business, so there was no time for me to mess around. I did the quick bodyweight circuit warm-up, and then launched right into the resistance training supersets.

Now a bodybuilder might be interested in a superset if it meant doing dumbell chest press followed by chest flyes, but not if it meant a dumbell incline press and dumbell rear deltoid raise, or worse, a demanding single-leg exercise followed by another single-leg exercise!

This type of muscle building, fat burning training just blew their minds and they always gave me the strangest looks. But they would have loved the arm superset in Workout A…

Needless to say, the results of my training were a lean athletic physique, rather than a bloated belly. I guess that explains the sweatsuits they wore. But more importantly, I was in and out of the gym in less than 45 minutes.

You’ll find this to be a very challenging workout, but I guarantee even those bodybuilders would have loved the muscle pump they could get from Workout A.

Enjoy the workout, and enjoy all the time you’ll save by training the Turbulence way!

Warm-up Circuit

Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.

• Forward Lunge – 10 repetitions per side
• Pushup – 10 repetitions
• 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

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.

Superset #2

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.

Superset #3

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

That’s just one of the many workouts from the Turbulence Training manual that will help you build muscle and burn fat.

Source: This article is contributed by Turbulence Training

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