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#TeamBBWarehouse Adds Some Military Muscle

Posted on March 28, 2014 by BBWarehouse There have been 4 comment(s)

We are pleased to announce that Richard Issac Ash has joined Team Bodybuilding Warehouse as our newest ambassador. Richard stands at 6ft 3in and weights in at 114kg! He previously served in the British Army and competes in the mens physique category. Richard will be back on stage in this years UKBFF.



A word from Richard: I am excited to be joining The Bodybuilding Warehouse team. I am looking forward to the opportunity to utilize my knowledge to help new and existing customers. For the past nine years I have served in the British Army, as an infanteer and completed an operational tour of Afghanistan. Currently I work full time as a personal trainer and prep coach. In 2013 I competed at the UKBFF Mens physique in Leeds, placing second in my first competition with an invite to the British finals. With this great opportunity to work with BBW, I hope to be able to offer my expertise within all aspects of the industry.

In off season i train alone, 5 days a week for about an hour per session. I hit one muscle group per day split into, chest, back, shoulders, arms and legs. I prefer to use high reps, 12 - 15, and 3 to 5 sets per exercise, averaging about 5 exercises per workout. My workouts are pretty intense and i always lift as heavy as possible. I always use progressive overload, and also like to switch it up some weeks and do a whole session of burn outs/drop sets on everything.  Comp prep training, totally depends on what week im in and what level my metabolic rate is at, but i will start off with zero cardio for the first 4 weeks, just normal weight training, and then start to implement LISS and HIIT along the way as i progress.


By Bodybuilding Warehouse


This post was posted in News and was tagged with ambassadors, ukbff

4 Responses to #TeamBBWarehouse Adds Some Military Muscle

  • Hey good too see the army, is out there doing well you can see you work hard and have done keep it up looks sick bro.

    Posted on March 28, 2014 at 8:35 pm

  • RIchard says:

    Hi Nathan,

    First off the most important factor is diet. You need to make sure you understand how much you should or should not be eating. Id suggest you find out how many calories you need per day to gain muscle, just find a calorie calculator on google and calculate your daily calorific needs.

    Once you have your diet in check, then comes the training routine. As you can see i too train alone and my training split is listed above. 5 days a week, one muscle group per day and make sure your training with great technique and medium to heavy weights! To maximize muscle growth, up the reps to 12 to 15 per set and do 3 to 5 sets per exercise.

    For the Mens Physique category, focus on the V, concentrating mainly on the width of your back, and shoulders to give you that wide look with a tiny waist!

    Finally introduce the right supplements into your diet, a good protein supplement, BCAA's and a pre workout are a good start!

    If you have any other questions im here to help! Good Luck =)


    Posted on April 3, 2014 at 1:00 am

  • Graham says:

    Hi well done fella!
    Just one question- how do you keep 12-15 reps per set heavy? I do mainly compound stuff and go 5 sets of 4/5.
    Best wishes

    Posted on April 6, 2014 at 9:12 am

  • Hi Graham, thank you for the question!

    I like to keep the weight as heavy as i can go for 12-15 reps. I will start with a weight that i can only do for 5/6 reps or so, and then build it up to at least 12 reps over time. At the moment i weigh 110kg, my 1 rep bench press is 150kg but i can easily do 12 reps on 120-130kg, to me thats pretty heavy ;)

    I use high reps to maximize hypertrophy, because size matters :)


    Posted on April 17, 2014 at 5:56 pm