Turbulence training workouts, developed by Craig Ballantyne, are just some of the best workouts to help pack on more muscle mass.

Here is a sample workout : start with a bodyweight heat up with 10 Y squats, 10 push ups, 8 diagonal lunges, and ten inverted rows.

According to Craig Ballantyne, a warm up is the most vital part of your workout. This is because it pumps the blood and increases circulation, which should give you more energy to do the work out.

After your bodyweight warm-up, Craig Ballantyne recommends you to heat up before each superset with a light set. Here are some things you've got to know before beginning the workout :

* A superset is where you alternate between 2 exercises with little or no rest between each set.

* A tempo of 2-0-1 means that you lower the weight use a 2 second count, and raise the bar with a 1 2nd count.

Now here's the workout

In the initial super set, do dumbbell presses for six repetitions with 2-0-1 speed. Use heavy weights and rest one minute, & then move to the DB rows for six repetitions.

Rest 2 minutes and then repeat the cycle 2 more times for total of 3 supersets.

You'll need a spotter in the last set. Take two min rest. Then perform 8 decline pushups with a 2-0-1 tempo.

Take 30 seconds rest, and perform V chins for eight reps. Grip the v-grip and let the palms face each other. Pull yourself up to the bar until you chest comes to the bar level.

If you're not powerful enough to get the chest up to bar level, then do the best that you can. Lower terribly slowly. Rest for another one minute and repeat twice.

In the last superset, do 10 Incline Dumbell Press and follow it with the Barbell Rows for ten repetitions.

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