My Favorite Sources for Protein Consumption
Posted by admin on May 3, 2010 in AST Sports Science, body building, protein, supplementation | 7 comments
Throughout my career I consumed most of my daily protein through supplementation and I continue this practice today. (My favorite protein supplement choices are VP2, Muscle XGF and VyoPro Protein Bars). I’ve always preferred getting most of my protein through supplement sources for 3 main reasons: quality, convenience and ease of measuring nutrient totals. This is not to say that one...
Read MoreSample 3-Day Max-OT Arrangement
Posted by admin on May 1, 2010 in Max-OT | 52 comments
I was asked in response to the sample 5-day Max-OT routine if I could list a 3 day variation. The principles remain the same the only difference each workout will be longer because you are forced to work more body parts each workout. For that reason I prefer to train over a 5 day period to keep the workouts shorter but if your schedule doesn’t allow you to workout 5 days you can still...
Read MoreFat Loss Tip – Don’t Simply Cut Carbs.
Posted by admin on May 1, 2010 in carbohydrates, diet, fat loss, muscle | 2 comments
Many people are under the misconception they need to cut out carbohydrates when trying to lose fat. The truth is, carbohydrates play a vital role in muscle recovery and if you cut them out of your diet you will hinder your fat loss and muscle building capabilities. A high carbohydrate diet is not recommended or necessary, however, specific selection and timing of carbohydrates is essential for...
Read MoreSample 5-day Workout Schedule
I thought some of you might find it helpful to view a sample 5-day Max-OT workout schedule. There is nothing special about this arrangement or any other Max-OT arrangement for that matter. You can group the body parts and the order of days in any number of ways and still be effective. Here are some important principles to keep in mind when constructing your schedule: Train each body part once...
Read MoreAbdominal Training Tips
Posted by admin on Apr 22, 2010 in abs, Max-OT | 4 comments
There is a big misconception when it comes to abdominal training. You often hear that in order to trim your waist line you need to do countless high rep sets of crunches and you need to train your abs frequently throughout the week. This is simply not true. You can’t spot reduce fat around your waist no matter how many reps you do so forget about it. To have great abs you need two things. One...
Read MoreExamining Deadlifts
Not all exercises are created equal. Some are far better at stimulating muscular development than others. It is a wise choice to structure your training schedule around the most effective exercises in order to maximize your time and efforts in the gym. As a rule, free weight compound exercises that involve movement through more than one joint and the recruitment of multiple muscle groups are...
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