Miami Muscle Building Workout

Well, I’ll be honest with you. Ol’ CB had a bit of a headache Saturday morning after a Friday night out in South Beach.

You see, thanks to a no-alcohol commitment I made with my friend Joel Marion, I didn’t drink alcohol from December 8th until after the Superbowl.  So a few drinks at the Setai and Raleigh hotels in South Beach on Friday night left me exhausted. Now I tell you this for a reason…

First, to show you I’m FAR from perfect. I make mistakes. In fact, every fitness expert I know makes mistakes and has struggles, but works on self- improvement every day. There is no end. We are on a journey of constant and never ending improvement and learning. And we love it. I hope you do, too.

Second, there’s a bigger lesson.

Did you made a diet mistake this weekend? Forgive yourself, learn from it, and forget about it. You can’t change the past, so focus on the good that you can do today. Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today is another day, so get back on track on move closer to your dreams and goals. You can do it.

I woke up on Saturday, realized the damage was done, and instead of regretting anything (too much, LOL), I focused on what I could do to get back on track. I knew I could hit a good workout.

And so after drinking lots of water, I went downstairs to the well-equipped condo gym for a really, really great workout. It was actually a TT muscle-building upper body workout, the type you don’t hear me talk about much.

By the way, if muscle building interests you, here’s how you can use my classic Turbulence Training workouts to build muscle.

First, DOUBLE the amount of rest you take between sets.

Second, INCREASE the amount of weight you use for each exercise.

Third, do NOT do the metabolic finishers at the end of the work.

Fourth, ADD a fourth round to the first and second circuits of each workout.

Fifth, use the BODY-PART BLITZ accelerators to build more muscle.

Whew. That’s you “transform” a fat loss workout to muscle building. Oh, and of course, you’ll need a couple hundred extra calories to your diet each day, preferably right after your workout and to breakfast.

My exact Saturday morning workout looked like this:

1A) Bench Press
1B) Pullups
2A) Dips
2B) Chest-Supported Rows
3A) DB Triceps Extension
3B) EZ Bar Biceps Curls

That’s it. But it was so much fun.

If you really like lifting heavy weights and doing barbell exercises – like I do – to get strong and build a LOT of muscle, then use

my 12-week TT muscle building program found here:

Get the TT big muscle building plan here

I love to workout with big weights,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – For the rest of my time here in Miami…

…I’ll be living a very healthy lifestyle, enjoying ‘long walks on the beach’, fresh fish, and organic produce.

Later this week I have three more SNEAKY diet tricks to give you. They are awesome and will help you avoid weekend diet mistakes.

Stay tuned for more exciting and helpful “South Beach Beautiful Body” fat loss and nutrition tips.
Just wait until you hear about my “Weirdest Cereal Ever” suggestion. You’ve never heard this one before, I promise you that.