4-week Workouts? (part 2)

4-week Workouts? (part 2)

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However, the main difference from 4-week block to 4-week block will be the exercises.

You see, every Monday - regardless of the 4-week block - will use the same basic set and rep scheme, as well as the same overall way of administering supersets. You will just change from one set of exercises to the next on each 4-week block. The same goes for the Wednesday and Friday workouts, as well.

Then, of course, on Tuesdays and Thursdays, you'll be doing your interval training.

So does that mean that all you really need to do is get one 4-week block of workouts, and just insert your favorite exercises into it at random? Not really.

Within the structure of turbulence training workouts, only certain exercises are recommended. And not only are certain exercises, recommended, but only certain exercises are recommended to be used at certain points in supersets (some are better 'first' exercises, while others are better 'finishers'). At the same time, some exercises work better when paired with other exercises.

For example, an overhead press supersetted with a row would be a great superset. Or a squat with a romanian deadlift. Or even a completely random pairing like a shoulder raise and a swiss-ball leg curl would work fine. But some pairings - say a bench press supersetted with a triceps exercise - don't make as much sense.

You want your supersets to accomplish any of a number of goals:

--making certain muscles rest while others work

--giving a certain 'cardio' element to your workouts

--making your heart work hard to pump blood repeatedly up and down the length of your body

--couple together antagonistic exercises

However, some pairings won't make sense. For example, if you do a bench press, then a triceps exercise, you're working the triceps twice in a row. The bench press going first isn't a good idea, because you'll be using so much weight that you'll fatigue the triceps to the point that you won't be able to work them properly when you do your triceps exercise. But if you do the triceps exercise first, you'll fatigue the triceps to the point that you won't be able to work sufficiently hard enough on the bench press.

It's a lose-lose situation.

That's why you should leave the program design tot he professionals. Even though it might look like there's not that much rhyme or reason to the way the workouts were laid out, chances are there are many factors at play you might not have thought of. Just take it for granted they know what they're doing.

All that being said, 4-week blocks are a great way to train, are easy to stick to, give you enough work to make your body progress, and are short enough to keep you from getting too bored in your training.

About the Author:
For more turbulence training information then check out Turbulence Training #4.



Article Originally Published On: http://www.articlesnatch.com


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