Okay, you’ve spent all that time and energy pumping iron and you’re as big as a bull buffalo. Now it’s time to get cut-up and defined because you want to display the results of all that effort in the best possible manner. Here’s how to get ripped fast.
Obviously your dedication and determination to make this happen will play a major role in your success. You also have to drop the heavy iron for awhile and start focusing on medium weights and a lot more reps per set.
Dieting will also be crucial to your ability to get ripped fast, and a lot of this has to do with bodybuilding being about 80% diet.
The Weight Training Process
You are still going to be working the muscles to total exhaustion, just like with the heavy weights, but instead of poundage it is going to be reps that wear and tear the muscles.
So instead of working with 6 to 8 reps you will be using about 12 to 15 with those moderate weights.
Additionally, you are going to use a lot of dumbbell exercises for shaping those massive muscles. You are still going to have focus days in which you work mainly on one muscle group each workout. You are still going to work up the ladder on poundage, but you will not be pushing to your maximum.
You should perform a warm-up with a light weight and pump out as many reps as you can. Try to use a weight that you can squeeze out 25 or more reps. Your next sets will be using moderate weights for 12 to 15 reps. You are shooting for total muscle exhaustion, so plan on five sets per exercise.
Minimizing your cardio workouts will also be important, especially if you want to lose fat. Cardio is geared around losing both fat and muscle, which is not what you want to do here. Just look at all the marathon and long distance runners out there. The majority of them has little to no upper body musculature, but seems to have a little pot belly? This has to do with stored fat because of the prolonged exertion. The end result is you end up burning muscle tissue.
Your New Workout
Chest – Dumbbell Flies, flat bench, incline and decline. – Dumbbell Presses, flat bench, incline, decline. – Push-ups with feet elevated, hands widely spaced.
Shoulder Exercises – Dumbbell Presses, standing or seated. – Front dumbbell raises, standing. – Lateral dumbbell raises. – Barbell rowing in upright position. – Shrugs with barbell. – Bent over dumbbell extensions.
Back Exercises – Pull-ups on the chinning bar. – Seated rowing with cable and pulley. – Lat machine pull-downs. – Bent over rowing with barbell. – One-hand bent over rowing with dumbbell.
Leg Exercises – Squats with barbell. – Leg extensions on machine. – Thigh biceps curls on machine or with wall mounted cable-and-pulley. – Barbell lunges. – Calf raises. – Donkey calf raises. – Seated calf raises.
Core Regimen – Crunches, flat bench or mat – Compound crunches, twisting right and left – Dumbbell side bends – Rear side bends with dumbbells – Twists with barbell across shoulders
Diet Regimen- maintain this diet for five cycles (25 days) – Consume zero carbohydrates for four day – Eat a balanced diet on fifth day – Consume zero carbs for days six through nine – Eat a balanced diet on tenth day
Various Supplements Intake – Powdered Protein – Essential amino acids (Lipo3 compound, inositol, choline, etc.) – Wheat germ oil – Desiccated liver, kelp tablets
If you would more information on how to Get Ripped Fast and download a free report revealing the 7 secrets to your ideal body, visit www.wholelifegym.com