Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs
Lots of folks wonder what I did to get my abs…well, here’s my story from Day 1 of training…right through to today’s workouts.
And at the end, I’ll tell you what works and what you should do based on my 18 years of workout out, 6 [...]

This method is often called the “ten sets method” and is an advanced weight lifting program that targets a group of muscles and exposes them to an extensive volume of reps, specifically 10 sets of a single exercise.  The body adapts to the extraordinary stress by growing the targeted muscle fibers. To say this program [...]

Following this muscle building workout you will get ripped and get in shape for the beach in the summer.  It is a three day split focusing on the total number of reps for each exercise.
For more information on Vince DelMonte’s program you can read my review of his No Nonsense Muscle Building product, or go [...]

How many times have you asked that question? How too often do your lunches turn into fast food and how many times do your dinners resort to take-out?
Even if you don’t eat fast food or do take-out, figuring out what to eat can become very tedious, especially if you’re trying to stay healthy and lose [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: It’s a great angle to hit the triceps hard and induce muscle growth, lie down on a bench and grab a barbell with an underhand grip. Keep your upper arms in a straight line with your body as opposed to [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Body Only
Mechanics Type: Compound
Tips: Kick yourself up against a stable wall with your arms straight. Make sure that your body is as straight up and down as you can. Keep facing the wall with your head, rather than looking down. Slowly lower yourself [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Start of the exercise like a military press. Press the barbell to arm’s length overhead. Then lower it behind your head to your ears. Press the barbell back to arm’s length overhead and lower it to the front. Think of [...]

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound
Tips: Lie face up on a hack squat machine with shoulders against pad. Place feet on platform. Your feet should be about 6 inches apart, toes pointed slightly out. Extend hips and knees. Release dock levers. Flex hips and knees [...]

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Hold two dumbbells, one in each hand, at your side. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your [...]

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound
Tips: Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on [...]