Top weight gaining program !

Have you been trying to pack on some muscle mass for quite some time with minimal to no results? Well, try this Turbulence Training for Reformed Meatheads workout developed Craig Ballantyne:

Superset #1 1A) Barbell Squat - 12 reps (3-0-1) - with last set drop-set at 50-75% No rest. 1B) Stability Ball Rollout or Ab Wheel - 10 reps (3-0-1) Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2 2A) DB RDL - 12 reps (3-0-1) No rest. 2B) Stability Ball Jackknife - 12 reps (2-0-1) Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3 3A) Barbell Forward Lunge - 8 reps per side (2-0-1) side plank dumbbell raise No rest. 3B) Side Plank with DB Lateral Raise - 10 reps per side (2-0-1) Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Bodyweight Intervals Burpees - 10 reps Rest 30 seconds Repeat 3 more times for a total of 4 rounds.

You're going to start the workout off with some barbell squats. Instead of going heavy, start off with a moderate weight to perform 3 sets of 12 repetitions. The bar should be set approximately chest height at the squat rack.

Step under the bar, knees bent, and abs tight. Make sure your feet are a bit wider than hip width apart. Keep your head looking forward. Do not look towards the ground, or else you'll lose your balance.

Breath in deep, unrack and step back. Push your hips back and lower you body until your thighs are parallel to the ground. Pause, and come back up. After the barbell squats, perform stability ball rollouts or the abs wheel.

For the first week, go through each movement only once, then build yourself up to 3 sets. Once you've built up to 3 sets for the barbell squats, start doing drop sets. This is where you take off some weight, Craig suggests 30-40% off, and do more repetitions until failure.

The next superset is Dumbbell Romanian Deadlifts and Stability Ball Jackknife. You can also substitute the Romanian Deadlifts with Dumbbell Reverse lunges. For the last superset, perform barbell lunges with side planks (with a twist).

For the Barbell Lunges, use 25% less weight than you normally do. Craig wants you go focus on a nice and strong step out, followed by a nice step back. If you feel wobbly at any point, then lighten the load and focus on form.

For the side planks, you're going to grab a dumbbell and perform a lateral raise at the same time. Perform 3 sets of each of supersets (or as otherwise stated). You're going to finish off the workout with some burpees.

Perform 10 burpees, and take a 30 second rest. Repeat 4 more times for a total of 40 burpees.

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