TITAN Training...details of the workout

[MonStar1023]

Whatsup tronious? Dude I just wanted to thank you for answering questions and posting the details to this new program bro. Everyone seems to be talking about it like non-stop and youre the only one who actually had the balls to post the details of it. Only on other person on the board posted the actual program. Appreciated!

Anyway I am going to do a variation of the program that looks like this...
TRAINING DAY 1.
BASE Training.
Chest 8-6-5-4-3 - 1.5 Minutes rest in between each set
Back 10-8-6-5-4 - 1.5 Minutes rest in between each set
VOLUME Training.
Superset:
Shoulders/Abs 12-15 rep's One minute rest in between. 4 sets.
Biceps/Triceps 12-15 rep's One minute rest in between. 3 sets.
Calves 12-15 rep's One minute rest in between. 3 sets.

TRAINING DAY 2.
BASE Training.
Shoulders 8-6-5-4-3 - 1.5 Minutes rest in between each set.
Calves 10-8-6-5-4 - 1 Minutes rest in between each set.
VOLUME Training.
Superset:
Chest/Back 12-15 rep's One minute rest in between. 4 sets.
Forearm Ext./Reflex. 12-15 rep's One minute rest in between. 3 sets.

TRAINING DAY 3.
MUSCLE ROUNDS.
Chest 4 x 6 - 4 sets.
Shoulders 4 x 6 - 4 sets.
Traps 4 x 6 - 4 sets.
Forearms 4 x 6 - 4 sets.

TRAINING DAY 4.
MUSCLE ROUNDS.
Back 4 x 6 - 4 sets.
Tri's 4 x 6 - 4 sets.
Bi's 4 x 6 - 4 sets.
Calves 4 x 6 - 4 sets.

QUESTIONS!
Q1> I NEVER do 7-day splits because when I can get to the gym always varies so I am either going to do a 6-day split (2 ON/1 OFF) or an 8-day split (2 ON/2 OFF) what do you recommend? I cant decide! I am thinking more rest would be beneficial but maybe not.
Q2> Why arent FOREARMS or TRAPS included in Titan Training? I have decided to include those on my own but I cant figure why Leo Costa Jr. thinks that you can just get by without them. I didnt include any direct trap work however I am going to do Deadlifts for my base back training and Hang Clean & Press for my base shoulder training both which hit the traps hard.
Q3> So lemme get this straight... base training is all basic heavy freeweight movements preferably with higher NMA? And volume training is more refinement exercises, not completely cables/machines but they say you can include more isolation work?
Q4> Why dont arms have base training?
Q5> ONE SINGLE MUSCLE ROUND conists of 6 sets of 4 resting 10 seconds between each set of 4 am I correct? And the weight should be a weight I can handle 8-10 times is that right?
Q6> For the MUSCLE ROUNDS what type of exercises does Titan Training recommend? Basic high NMA exercises or more isolative exercises?
Q7> Can you PLEASE go over each individual thing that I have written above in my version of Titan Training..? I changed a lot of exercises and bodyparts etc. to make up for not working my legs.

I am going to be starting with Titan Training this afternoon will be my FIRST training day so PLEASE REPLY to this POST ASAP! I will be keeping a Titan Training Journal online if you could please reply on there and tell what I am doing right and wrong eating and supplement wise. THANK YOU!

 

[tronious]

Monstar...'sup man.

I'm sure you got your reasons for switching up the workout. However, just as an FYI, they really stressed sticking to their program they way they had it designed. They talked about how they've tried different variations over the years and this one had the absolute best results.

To give a response to your questions:

#1 - You splits:

The split they give with the workout...they also really stress sticking to. 2 days in a row for the base and volume training...one day off for recovery and 2 days in a row for Muscle Rounds...then 2 days full rest. If you can I would really try to stick with that. In so far as rest goes...again not to sound like a broken record...but this workout has been tested amongst many different people training...and they state that the rest you get in this workout is the minimum and maximum rest that you need to get the best results. I guess what I'm sayin' is if I were you...and you're lookin' for the results that I've gotten and that the program claims you can get...stick to the original program as much as possible.

#2 - Forearms:

They do talk about forearms. They say they don't include forearms because they get hit so much indirectly when doing Bi's and back and even tri's (depending on the exercise) that there's no need to focus directly on them. They don't make any mention of traps though. I would say that after doing upper back and shoulders...my traps are actually sore and feel worked. After you've done this workout or 8 weeks, they call for 3 weeks of specialization...during these 3 weeks basically you get away from the 2 on 2 off split...and focus on your OWN workout that you want to do and focus on any lagging body parts. For instance...traps...really hammer traps for 3 weeks. Then after those 3 weeks are up...take a full week off and then start the whole thing over.

#3 - Base vs. Volume training:

You got it. Base they call for higher NMA exercises (Squats, deadlifts, BB bench press) Volume...machines.

#4 - No Arms? :

From what they said...they don't have base training for arms basically because they get hit so much indirectly...i.e. Bi's get hit with heavy back...and tri's are obviously used in all the pushing motions. That's one reason why they suggest the higher NMA exercises for base training.

#5 - Muscle Rounds:

Yep you got it. 6 sets of 4 with 10 sec's rest in between. But be prepared to drop weight and get a spotter especially for chest. Muscle Rounds will kick your ass I promise. My last set of Muscle Rounds my first time for chest...I was doing 140 for 4 barely.

#6 - Which exercises for Muscle Rounds:

HIGH NMA...although sometimes I mix it up. Again as an example...chest. After the second set of muscle rounds doing flat bench...my 3 Muscle Round would be done on the Hammer Bench machine...and then I'd go back to Flat bench for the 4th and final muscle round.

#7 - Your workout:

To be honest with you man...I wouldn't really change the workout at all...just when it calls for legs I would do what you can. Trust me dude...you're going to get PLENTY of upperbody work on this program doing it as it is. But I really don't know how your workout would be for ya. I guess give it a shot and see what happens. But my gut feeling is these guys know their shit and they designed the program this way for a reason. It takes a lot for me to be impressed and/or to but into something...and I've done both with this program. I'm impressed and it's a very sound investment.

Any more ?'s just fire away.

 

[MonStar1023]

tronious

Whatsup boss? Yeah mean I hear you dude all the way... I totally understand what your saying about not switching up there program and the more I think about it I am going to stick to the program you have up there more closely. I am probably going to include some leg work like maybe some leg-extentions from my quads and some SLDL for my hamstrings. I dont know Ill see what happens. All the other Qs your answered I really appreciate it dude seriously. I dont know I have tried a high-protein and high-fat diet and my energy sucked diet on it. I didnt care for it too much. Yeah dude these guys definitely know their fucking shit! Damn! I am probably going to stick to 2 ON 1 off 2 ON 2 off split afterall I guess. Thanks A LOT for the replies though dude. I cant wait to get to the fucking muscle rounds baby! I am getting JACKED UP just thinking about it! Here we go motherfucker.

 

[PsychoSkitz]

One more question.

Do they recommended starting light and adding weight, starting heavy and removing weight or staying at one weight throughout the workout?

Thanks!

 

[tronious]

All they recommended with regards to weight selection is staying at a weight where you can do the suggested number of repetitions. Like for me with chest...I end up dropping down to 140 for my last set of muscle rounds because I'm so fatigued. But they DO stress that it is not good to train to failure. Not good at all. A forced rep here and there is ok...but stick with a weight you can do 4 times with a struggle on the 4th...but not a forced rep on the 4th.

 

[MaCPiMP1n]

Hey tronious,

I was just wondering if you recommend "Titan Training" to someone who is recently getting back to BB. I've been training for 3 years but I've taken 6months off. Went from 170, now currently at 150lbs =( (20yrs old, 5'8).
Can you please post a sample titan training program with some exercises so I can get a brief idea. Also, what about diet? Do I have to stick to 1.5g/lb protein and 300g of cal? I wouldn't mind gaining a little bit of fat at this point since i'm an ectomorph and I burn fat very easily. I'll be starting a creatine/glutamine/taurine stack shortly.

Thanks in advance,
Andrew

 

[MonStar1023]

I wouldnt recommend it I dont think.. its a pretty advanced program and I would only suggest it if you are bulking up and eating a SHITLOAD!!

I gotta say that the program works though! Hard as fuck.

 

[MaCPiMP1n]

dude,
i'm trying to bulk up =) That's what I wanna do from now ti'll february the diet down... and i am eating a shit load.. at LEAST 200g of protein /day!!! and i'm only 150lbs.. I don't mind the sweat and blood from doing this workout.. I LOVE PAIN!!
lates bro

 

[tronious]

MacPimpN

HAHAHA...I like the handle...nice.

Anyways...I would say go ahead and do it. I'm no expert but I'm a fellow ectomorph. I eat like a fucking pig while I'm on this workout. Once a week, usually on my off day (day 3) I order a large pizza and eat the whole thing myself. No joke. I still have a six pack. God blessed me with some serious metabolism boy. But whatever you eat fat wise you're more than likely going to burn off in the muscle round at least. I would say go for it. I wouldn't necessarily jump right into it though. Since you've been out of training for a while now I would do a normal workout for 2 weeks to get your tendons and everything else tight and stronger and ready for the intensity. Maybe just something like a 4 sets of 8 workout. Just to get you ready. I'd do something like that for 2 weeks then go into the titan training because it really is hard as hell. Regardless of how much pain and sweat you love (I think most everyone does) you don't want to injure yourself by just jumping right in...then you're screwed. Just a suggestion though...do what you gotta do. Good luck!

 

[Parabellum]

Can someone who has this book please post the exact title or ISBN number?

Or a link to a website.