TITAN Training...details of the workout

[tronious]

Since I've gotten a # of emails on the details of the workout I'll post it. Probably has already been posted but I don't feel like searchin'...

It's a 4 day split. I do on Monday Tuesday, off Wednesday, on Thursday, Friday. Trust me

bro'...4 days of this workout is enough.

Monday:

Base Training : Lower Body

Thighs 8-6-5-4-3 - 2 Minutes rest in between each set

Hams 10-8-6-5-4 - 1 Minutes rest in between each set

Calves 10-8-6-5-4 - 1 Minutes rest in between each set

Volume Training: Upper Body

Compound sets:

Chest/Back 12-15 rep's One minute rest in between. 3 sets.

Shoulders/Abs 12-15 rep's One minute rest in between. 4 sets.

Bi's/Tri's 12-15 rep's One minute rest in between. 3 sets.



TUESDAY:

Base Training : Upper Body

Back : 8-6-5-4-3 - 1.5 Minutes rest in between each set.

Chest : 8-6-5-4-3 - 1.5 Minutes rest in between each set.

Shoulders : 8-6-5-4-3 - 1.5 Minutes rest in between each set.

Volume Training : Lower Body

3 Exercise compounds set:

Thighs/Ham's/Calves on right after the other - 12-15 reps. 1 minute rest after compound set is done. 4-sets.

WEDNESDAY OFF

THURSDAY: THIS IS WHERE IT GETS FUN!

MUSCLE ROUNDS...ok..lemme explain muscle rounds a little. This is the most important part of the workout

this is where you grow. IMHO. A muscle round consists of this: For Chest for example: Pick a weight where

you can do it 8-10 times. Unrack and do 4 reps. Rack the weight...wait 10 sec's...not 9 not 11...but 10. They

stress this in the book. Unrack and do 4 more...rack it...wait 10 sec's...Unrack it and do 4 more...you're going

to do this pattern a total of 6 times...then take a minute break and start again for a total of 4 times.

Thighs 4 x 6 4 sets.

Ham's 4 x 6 3 sets.

Calves 4 x 6 4 sets.

Chest 4 x 6 4 sets.

Again...it's 4 reps, rest 10 sec, 4 reps, rest 10 sec, 4 reps, rest 10 sec, 4 reps, rest 10 sec, 4 reps, rest 10 sec, 4 reps,

rest 10 sec...then rest a minute and a half and start again. Do this pattern a total of 4 times.

FRIDAY:

MUSCLE ROUNDS...

Back 4x 6 4 sets.

Tri's 4 x 6 4 sets.

Shoulders 4 x 6 4 sets.

Bi's 4 x 6 4 sets.


And that's pretty much it. May not sound like tooo much...but wait 'till you do it...if you do it. I'll scan in the

workout from the book and send it to you if you'd like. Hit me back with any ?'s

 

[JustinM]

how much did the workout book cost you??

thanks

 

[PsychoSkitz]

Does the book list recommended exercises for days of base training versus days of volume training?

 

[MonStar1023]

Whatsup bro? Yeah I am thinking about trying out this program.. I am gonna be following a fat-loss type diet though with around 300g protein, 200g carbs, and 100g fat. I cannot train legs do to back problems and knee surgery... how can I get by without legs?

 

[tronious]

JustinM : The package cost me $74. It's totally worth the investment.

PsychoSkitz: Yeah the book does recommend different exercises for base training and volume training.

Basically for Base training...you're lookin' at Exercises such as Squats, Barbell bench press...NON-machine exercises...on volume training days...they suggest that you can use Machines.

For everyone else. I have to withdraw the statement I made saying I would scan the workout. That probably wouldn't be right...everyone's tryin' to make a buck, plus I don't wanna violate any like copyright laws or some shit. But I'll answer any questions y'all wanna ask...so fire away.

 

[tronious]

Monstar...'sup dude...you can do the workout without doing legs I'm sure. On the leg days, I would just do what you normally do for legs...for the muscle rounds...maybe giant set the muscle rounds light weight or somethin'...Even if you just do the workout for your upper body...it's kick ass.

My stats: Bench (Max : 255 - Pre Titan workout) after 3 weeks (Max : 280...NO JOKE) That's probably not much to most of y'all on this forum...but for a guy with a wingspan longer than his height...that's friggin' monumental for me.

Plus...I play basketball in a league...and I'm skyin' over people like I did back in college. I have more power in my legs now than I ever have.

Everyone who considers or does this workout...just keep in mind to EAT EAT and EAT some more...if you've ever heard any negative comments about the BB3 or TITAN training programs...I will all but guarantee it's because those people were probably not gettin' enough Protein and Cal's if you're like me and have a skyrocket metabolism.

 

[JustinM]

thanks man

 

[Ironfoce]

Can you tell us what excercises you do for each particular excercise i.e. wide grip chins for back, etc...
Also have you changed the excercises at all or used the same ones the whole time? If not do you plan to change them around? Thanx.

 

[growing painz]

I just had two questions for you on the routine if you could answer
1. on the base training days you have for example Thighs 8-6-5-4-3 that is reps for a total of five sets corrrect?

2. You only do one exercise per muscle group?

Thanks

 

[tronious]

IRONFORCE:

The exercise you're supposed to choose for each muscle group is dependent on a couple things. Mostly on what they call Neuro Muscular Activation. Sounds like a load of bull but when they explain it in the video it makes sense. For instance for base training and the muscle rounds...they strongly suggest doing any exercises which do not require machines. Bench press, squats etc. They say the best types of exercises to do are those in which you're moving your body thru space. i.e. weighted dips, chins etc...

In so far as changing exercises...what I do is stick to the same exercise for the week. So like chest for example...yesterday I finished up the muscle round for day 3. That included chest...so I'm done with chest for the week. I did incline all week...last week I did flat...next week I'll either go back to flat or do decline. They don't really say much about whether or not you should stick with a specific exercise...I figured why not shock the body even more and switch every week.

GROWING PAINZ:

"1. on the base training days you have for example Thighs 8-6-5-4-3 that is reps for a total of five sets corrrect? "

-You got it man. Also important to pay attention to the rest time in between sets...they really stress that in the video/manual.

-And yeah I only do one exercise per muscle group. Seem to get a better burn that way. Don't think you have to stick to the same exercise, but they did in the sample workout they showed in the video that came with the package.

Keep the ?'s comin'...I'll answer any/all.