By: John Berry

AST Challenge: Training Session #3

Welcome to the second season of John & Baz's British Bodybuilding Show (formerly known as "The Brit Show").

This season, watch John Berry and Barry Snell (a.k.a. "Baz") take on a series of supplement challenges, starting off with the AST line of supplements.

To View AST's Line Of Products, Click Here.

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Barry Spots Berry & Berry Spots Barry.

This week, watch AST training session #3, for another tough and grueling hardcore workout. Time to see if AST supps are working or not! Well, what are you waiting for - click the play button now to watch, listen, and learn!

Note: If you missed the season opener & introduction to the challenge, click here.

Video Segment #5
Training Session #3

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John & Baz's British Bodybuilding Show - Season #1: BNBF Central Prep. This 26-year-old natural bodybuilder will bring you week to week updates on his preparation to his first bodybuilding competition. Watch him train! [ Click here to learn more. ]

This Week's AST Info

Days 22-28:

John's Comments:

Week 4 has finally come and we're 50% of the way through! We have now had a whole month just using the AST products, and it's all starting to come together like pieces of a puzzle!

Like I promised you last week, this week's episode will focus on our 2nd stage of training, weeks 2-4. I will include new training plans and the additional changes in the diet will be mentioned, so let's get to it!

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Who Is Lifting The Most?

AST Training Programme (Weeks 2-4)

In this stage, we will increase the number of reps performed in each set. As I mentioned last week, this shift from high to low repetitions will shock the muscles into renewed growth. And we certainly want that, ha ha!

When introduced, the high reps (which cause cellular metabolic changes that then lead to extreme high levels of lactic acid) will make your muscles burn! Oh, joy!

This is the clever part: these chemical signals will notify your muscles to improve/boost the growth process to protect against further damage. High rep/high endurance training also encourages an increase in the number of tiny blood vessels (capillaries) that feed muscle cells.

"The more capillaries, the more blood flow to the muscles and the more oxygen, nutrients, and anabolic hormones that reach the muscles."

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John & Baz: Keeping It Fun!

In Barry's new training, I have used a three-day split (over 3 days) due to the higher volume of exercise performed, with more total sets per muscle group, but he's training fewer muscle groups per workout. But he'll still train each muscle group twice a week, which means... Uh Oh! For two weeks, he'll be doing 6 times a week training - let's hope he has what it takes!

The workouts in this stage will include compound movements, but now I will have Barry add more single joint movements. The first exercise of each workout will be a compound movement performed for fairly low reps, followed after by an isolation movement. Let's get cracking!!

Here are some workout charts:

Day 1, Stage 2.

Bodypart/Exercise Sets Reps Rest Chest       Incline Bench 4 8-10 2 minutes all the way Dumbbell Flyes 3 15-20   Cable Crossovers 3 25-30   Shoulders       Barbell Shoulder Press 3 8-10   Dumbbell Lat Raise 3 15-20   Bent Over Rear Delts 3 25-30   Traps       Barbell Shrugs 3 15-20   Triceps       Close Grip Bench Press 3 8-10   Lying Tricep Extensions 3 15-20   Tricep Cable Extensions 3 25-30   Abdominals       Hanging Knee Or Leg Raises 4 8-10

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Baz Works His Arms.

Day 2, Stage 2.

Bodypart/Exercise Sets Reps Rest Quads       Squats (Close Feet) 4 8-10 2 minutes all the way Leg Press (Wide Feet) 3 15-20   Leg Extensions 3 25-30   Hamstrings       Conventional Deadlift 3 8-10   Lying/Seated Leg Curls 3 15-20   Barbell Step-Ups 3 25-30   Calves       Standing Machine Raise 3 15-20   Seated Calf Raise 3 25-30

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John Doesn't Let Barry Have All The Fun!

Day 3, Stage 2.

Bodypart/Exercise Sets Reps Rest Back       Pull-Ups (Great) 4 8-10 2 minutes all the way One-Arm Dumbbell Rows 3 15-20   Straight-Arm Pulldowns 3 25-30   Biceps       Barbell Curls 3 8-10   Preacher Curls 3 15-20   Concentration Curls 3 25-30   Abdominals       Crunches Watch Video.

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Going To The Gym Is Fun!

Diet Adjustments

I will make no adjustments to the diet this week. As you can see from the weight chart in last week's episode, Barry is making very good progress.

If you are attempting the AST challenge yourself, which I know a lot of you want to, I would suggest waiting till the end of the training series so we can advise you what works and the perfect way to adjust the diet for yourselves.

I hope once again you have enjoyed the show and I will look forward to seeing you again next week... 4 weeks to Vegas!

RELATED PRODUCT

AST Presents: DGC Dextrorotary Glucose Crystals! Fast Acting Carbohydrate Works To Provide Fuel For Your Muscles! [ Click here to learn more. ]

Next Week: Training Session #4

Ok guys, well, that's all the information you get for week 5! Next week, we'll jump straight into another training session and watch Baz sweat! LOL

As always, I hope you have enjoyed this week's British Bodybuilding Show and a big thanks to Bodybuilding.com for all the strong support and especially to you guys - our fans! Many thanks.

Next week, watch for another AST training video in the gym!

In the mean time, check out John Berry's BodySpace Profile and Barry Snell's BodySpace Profile.

Also, find more information on John's BodyBlog!

BODYSPACE: STRENGTH IN NUMBERS

BodySpace! Create your profile, start a BodyBlog, meet others with similar goals, upload photos, and share effective workout diet and supplement programs with others - quickly and easily! [ Click here to learn more. ]

For those of us that are MySpace fanatics, John and Baz also have MySpace profiles! Check 'em both out!

CAPTAINBUFF@aol.com

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