Hey teamRIPPED! I got my Body Beast package yesterday, and had the chance to do the first workout this morning — Build Chest / Tris.
It was totally different than an X or X2 workout. Not as fast paced. My heart rate did not get as high as I’m used to with an X or X2 workout … and that’s the point with hypertrophy training. But the supersets, giant sets, and drop sets had my chest and triceps ON FIRE! I like that type of workout. This is the type of workout where afterward you don’t feel as totally drained, but you feel totally pumped up and BEASTLY! LOL!
During the Chest/Tri workout, many of the moves used an adjustable bench. I don’t have an adjustable bench so I used my step and risers from Pump for the flat bench work and my stability ball for the incline moves (like flys and press). I didn’t think the stability ball would work that well for incline positions, but it actually worked just fine. I don’t think I’ll need to invest in an adjustable bench. I’ll be fine with my step and risers, stability ball, dumbbells, and EZ bar.
On a side note, I got to visit with Sagi this weekend, and he’s a really cool guy. The way he approaches workouts is different than Tony and Shaun. With the Beast workouts, you won’t be as “entertained” as you might be with Tony or Shaun cracking jokes and getting in people’s faces, but if you want to get down and dirty, and simply get to work, Sagi gets right to the point. No frills. Just “do whatever it takes”!
Now down to business — We will be starting a teamRIPPED BEASTS challenge group, with a start date of July 2nd! So get those programs NOW if you want to join us! And if you haven’t ordered yet, what are you waiting for. We are starting, so come join as soon as you can.
Here’s the link to our FB group for those ready to turn their BEAST MODE on!!!
I will comment more on the nutrition and supplement plan next week in a more thorough Body Beast review (once I’ve had more time to sample all the workouts and dive further into the guidebooks). But for now, let me just end with a little excerp from the “Book of Beast” for you to better understand the method behind these workouts and why they will help you build muscle in a totally new and different way, with dynamic set training =
Advancements in training protocol, based upon researching how we produce testosterone, has allowed us to get huge without needing to own thousands of pounds of weights and other equipment.
Idioms of new-school bodybuilding:
- The time muscles are under tension, as opposed to reps, is vital; 40 to 70 seconds is the optimal range.
- Workout protocol needn’t remain constant, meaning you can employ various techniques during the same workout as long as the time under tension is within the optimal range.
- Full body stimulus can trigger more testosterone than targeted prime mover movements
- Both fast and slow twitch muscles can be targeted for testosterone production
- Rest between sets should be closer to 1 minute
- 30 to 60 minutes is the time frame for maximal testosterone production. Additional time can lead to diminishments.
To summarize, you still want to get pumped and stay pumped for the duration of the workout, but the methodology is different. Since time under tension is now the target, different strategies can be employed (such as prefatigue sets) to avoid the need to use heavy weight. The trick is to fall within the 40 to 70 second range. Furthermore, both fast and slow twitch movements can be worked, so your program can be more diverse. You don’t need to continually repeat sets of the same movements. Compound exercises, or movements involving more than one joint and more than one movement, can be used to add further variety. The combination of these factors leads to less need for recovery between sets (around 1 minute). Finally, more is not necessarily better. Studies now show that, depending on intensity, 30 to 60 minutes is the optimal window for testosterone production in a workout. The result is that by using creativity you can get a better workout than you can in a gym with less equipment and less time. That’s what Dynamic Set Training is all about!
On a final note, remember that training alone won’t maximize your body’s testosterone production. No matter how hard you train, your testosterone production will decrease if you don’t recover well. Proper recovery involves lifestyle, especially your diet, your use of supplements, and how well you sleep.
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
