AST Challenge: Training Session #5
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 #5, for another grueling and monsterously 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 #7
Training Session #5
|SEASON ONE FINALE|
This Week's AST Info
Well, this is it - it feels like this is the start of the run to the finish line of the AST Challenge. We have done all the mass building and the bulking up, we have also had our active recovery week to let the muscles get ready for the 4 week conditioning to fine tune and add definition to our newly built muscle.
It almost feels like we have reached the top of a mountain and now we gather pace heading down the other side.
First of all, this week we start to add some cardio into every workout, only 30 mins for this week but with the time restraints I already have with training, this means that the time spent in the gym actually lifting weights will be more intensely timed than normal, so when I said we gather pace now its full on as soon as we get to the gym.
A lot of people have asked what the cardio consists of in the challenge. Well, this week it is really only 30 mins on the treadmill at a high incline at a speed so that your heart rate is increased up to a level so that you are in the fat burning zone.
This is not to be taken above that level into the fitness training zone as you will be basically using a percentage of the muscle that you are trying to keep, the level of heart rate each individual requires depends on age, weight, fitness, etc.
As for the weight training, this week things are nearly back to normal, as in the warm up stays the same as previous weeks, but then we are training 2 sets at 6-8 reps and no more than 6 sets in total for each muscle group, we are training 2 muscle groups per night, this doesn't sound much but as long as you train to failure then with the cardio as well it will be a good workout.
It was a good week for me as I feel there is some improvement in my shape and comments are being made already by people in the gym that they can see a difference, and also the arm injury is not any worse which is encouraging.
Super Supplements - Okay guys, this week we are going to look at some of the additional supplements that have aided us through the challenge. Again, wait till the end of the challenge before you try any of the supplements as we can advise you what is hot and what is not! Let's get to it!!
Dymetadrine Xtreme EF - Ephedra Free Formula
Dymetadrine Xtreme is a very simple, yet effective, fat burner. It consists of an effective blend of ingredients that will help us sculpt that AST body!
What AST says: Dymetadrine Xtreme not only redefines the entire category of energy and pre-workout supplementation, but it takes thermogenic fat burning to an entire new level. With Dymetadrine Xtreme, not only do you have more energy to train, but your body's metabolism shifts in to high gear - burning more calories and melting more body fat than ever.
Dymetadrine Xtreme produces what is called a nutrient-partitioning effect. Nutrient partitioning is where your body shuttles more nutrients into lean tissue and away from adipose (fat) tissue. This means that more of the calories you consume go toward supporting lean muscle mass growth and away from fat synthesis.
Dose - Start with 1 capsule 30-40 minutes before breakfast, then 1 capsule 30-40 mins before lunch with an additional 1 capsule 30-40 mins before training. After one week of use, increase dose to 2 capsules for breakfast and lunch and keep training at the 1 capsule. In the third week of use, up the training dose to 2 before workout, giving you a total of 6 a day (do not exceed this!)
For more information, check this direct link: http://www.bodybuilding.com/store/ast/dym.html
MHC 750 - The Lean Mass Accelerator
- Mimics Insulin
- Is A Powerful Antioxidant
- Enhances Glucose Utilization
- Enhances Amino Acid Transport
- Lowers Blood Sugar
- Increases Creatine Uptake
MHC 750 helps you accelerate lean mass gains by directly stimulating a high level of muscle protein synthesis and preventing muscle breakdown during intense exercise. MHC 750 also provides a positive effect on whole body protein metabolism which is shown in research to have a dramatic impact on body composition.
What AST says: Intense weight training stimulates a muscle-building response for up to 48 hours after every workout. 2 capsules of MHC 750 can be taken alone or with your favourite protein supplement to amplify this muscle-building response and speed the synthesis of new muscle tissue.
Dose - 1 capsule before training and 1 capsule after training. Increase this to 2 capsules after 2 weeks.
Trioxalon 500 - Increases Testosterone Levels
Trioxalon 500 contains 500 milligrams of Tribulus Terrestris per capsule, a herb grown in various parts of the world and used medicinally for it virilizing effects. Studies have shown a better than 50% increase in testosterone levels when taking the Tribulus Terrestris herb. We shall see!
What AST says: Trioxalon 500 exerts its testosterone elevating effect through the increase in luteinizing hormone (LH). LH is responsible for "telling" your body to produce testosterone. One interesting fact: steroids suppress LH, thus reducing and sometimes shutting down your body's production of testosterone. Trioxalon 500 counters this side effect very effectively.
Dose - 1-2 capsules before training with water, 8-10 oz.
For more information check this direct link: http://www.bodybuilding.com/store/ast/triox.html
R-ALA 200 - 100% Pure R-ALA
ALA (Alpha Lipoic Acid) increases your muscles' uptake of glycogen. This increases muscle cell volume and contributes to that full pumped feeling when you workout.
| What Is Glycogen?
Glycogen is the principal stored form of carbohydrate energy (glucose), which is reserved in muscles. When your muscles are full of glycogen, they look and feel full.
What AST says: ALA makes creatine more effective. Absorb a higher amount of creatine into muscles! ALA:
ALA will help enhance the efficiency of many different supplements. One in particular is Creatine HSC. ALA will help enhance the absorption of creatine into the muscle cell by providing a transport vehicle by its unique ability to mimic insulin. As we said in an earlier answer, you must use ALA in a capsule form and not in a pre-mixed powder.
Dose - Training days: take 2 capsules with your HSC before your workout. Non-training days: take 1 capsule 3 times a day.
For more information check this direct link: http://www.bodybuilding.com/store/ast/ala.html
I hope that helps - now you have a little more information on the supplements and the times that we take them. In week 8, I will list the final supplements in our challenge.
Extreme Failure is a term I use in the gym. It basically means you continue to lift your weight until all of your energy is completely expended.
In order to achieve this (and it's not for the weak-minded!), you must literally rep until your body/muscles fail. The mistake I see is a lot of people get "failure" and "fatigue" mixed together. Remember: fatigue is when you decide to stop (example: 'this is tough, I can maybe complete one or two more reps.')
Failure is when your body stops you! If you don't fail before your targeted rep range, then I suggest you increase your poundage!
If you truly and honestly work each set to muscular failure, you should not even be able to squeeze out half a rep even a quarter of a rep, even more them one inch!
Let me tell you this, Extreme Failure is a feeling like no other - and a sensation you will learn to enjoy and never want to lose! Now, go take control of your workout and start achieving goals you never thought possible!
All the best,
Next Week: Training Session #6
Ok guys, well, that's all the information you get for week 7! Next week, we'll jump straight into another training session and watch Baz and John duel it out in an impromptu arm wrestling match! J/K
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!
|BODYSPACE: STRENGTH IN NUMBERS|