AST Challenge: Training Session #3
Welcome to the second season of John & Baz's British Bodybuilding Show (formerly known as "The Brit Show").
To View AST's Line Of Products, Click Here.
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
| Click Play To Start The Video.
Or Pick Your Preference Below:
WMP Stream (61:01) - WMV (115.8 MB) - Video iPod (167.8 MB)
This Week's AST Info
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!
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."
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.|
|Day 2, Stage 2.|
|Day 3, Stage 2.|
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!
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!
Also, find more information on John's BodyBlog!
|BODYSPACE: STRENGTH IN NUMBERS|