All About Building Muscle » get ripped

Everyone Wants To Have A Ripped Physique

chrisr — Wed, 01 Jul 2009 03:34:24 +0000

With summer on the way it’s time to kick back and relax at the beach or just hang out in the sun. For the serious bodybuilder this means taking off your shirt and showing the world what you have been doing all winter long. You want your friends to ask you how to get ripped and build muscle like you, but you can’t very well answer them if you’re walking around with a flabby, soft and smooth body. Hold on to your hat it’s time to power into “ripped” mode.

Do you want to see what it’s like to get ripped to shreds?

If you ask any trainer they will most likely tell you that using heavy weights will build bulk and using lighter weights will help to define and bring out that ripped look to the muscle.

Wanna know how to get ripped without wasting precious time and energy on useless exercises? Do you want to know the truth about heavy weight versus lightweight methods of building muscle mass and getting cut and ripped?

What everyone commonly believes about getting shredded is completely, totally and utterly WRONG. Don’t waste your time and stop your progress with this stupid way of thinking because there is no scientific basis for this type of weight training at all

The truth is you can’t spot reduce. It is impossible to target any one specific area of your body for fat loss. By doing countless sets of bench presses you can’t magically burn the fat from only your chest area, that includes losing your man boobs.

When you begin to workout concentrate on stimulating each muscle group to grow and only use those exercises that will bring into play as many of these fibers as is possible. Change your mindset and forget about all the magical advice that claims to get one area or another ripped.

Do you want to see what it’s like to get ripped to shreds? Train as hard as you can using a combination of compound and isolation exercises and change the sets and reps that you perform each workout.

The question is how do we really get ripped? Learn how to get ripped and get noticed

To define each muscle in your body and get that ripped physique you must lower the overall fat levels in your body. There are two ways you can do this effectively.

1) Change your diet

Lower your overall caloric intake to approximately 15 times your overall body weight and begin eating five to six smaller meals throughout the day. This will keep your body in a constant fat burning state because of your increased metabolic rate . You have to eliminate simple sugars and saturated fats and learn to eat healthy foods like carbohydrates that have a low glycemic level. At least 5 or 6 times a day it’s important to eat high quality protein. The rule of thumb is to only take in 30 grams of protein at any one time because your body will have a difficult time assimilating anymore than that. Your muscles need plenty of water to hydrate and lubricate your joints so make sure you drink plenty. It’s all about the diet……I know how to get ripped with my muscle building diet

2) Start doing your cardio workouts differently.

No need to keep doing the old techniques of boring cardio for 60 minutes using moderate intensity. Shorter and more intense cardio workouts are the key to getting ripped and keeping all of the muscle you worked so hard to build. A great high intensity cardio workout would be doing wind sprints insted of the boring treadmill. This will improve your resting metabolic rate and will burn even more fat while maintaining the integrity of the muscle you have developed over the months.

I suggest 4 – 6 high intensity cardio sessions each week, spaced at least 8 hours apart from your muscle building workouts.

It couldn’t get any easier than that!. You want to know how to get ripped? Forget about the lightweight and higher reps and concentrate on your diet and increasing the intensity of your cardio workouts. It is a fool who keeps doing the same thing over and over again and expecting different results.

This is all you need to do to get cut in time for summer:

1) Try compound exercises to build more muscle fibers in a broader part of your body for intense muscular gains.

2) Change your cardio intensity and your diet to give you the best chance of getting really ripped.

Case closed!

Make it happen!! Set your sights on the prize and learn How To Get Ripped Quickly!!!

See you at the beach!!!

How to Build Biceps And Triceps

chrisr — Mon, 15 Jun 2009 21:27:02 +0000

Learning how to build biceps as well as how to build triceps is something that most people spend too much time on.
Most people go about this the entirely wrong way and they fail to see any great results.
They might not understand why, but they know that something must not be getting done correctly because they reached a plateau or have failed to gain any strength or size at all.
Change your approach and you’ll see a much better way to attack your biceps.
The major mistakes many unexperianced folks do is to think that biceps curls are the whole story.
Of course these exercises directly target the muscles you are going after, but at the same time there are other exercises that target your biceps in a secondary role.
If you do these exercises at other points in your routine, you’ll see that your biceps end up getting worked a great deal.
For example, chin-ups use the biceps muscles a great deal.
If you really want to hit your biceps muscles well, you can pre-exhaust them by doing a few sets of chin-ups before doing your curls.
Do 3, preferably 4 sets and than move on to doing hammer curls.
You’ll see how much less weight you can handle than normal and how much of a burn your biceps feel.
Other exercises that use your biceps in a backup role include many types of rows, from seated cable rows to one arm rows and bent over rows.
Another big mistake that people make when trying to figure out how to build biceps is overworking them.
Your muscles need time to rest and rebuild, and if you don’t let them do this then they are going to become fatigued.
Your progress will cease and you’ll just be frustrating yourself along the way.
If you have been working your biceps directly multiple times per week you are overtraining them already.
If you do a ridiculous amount of sets, you are overworking them already. Do direct biceps routines only one time in every week.
Perform a total of 6-10 combined sets for your biceps, and that’s it.
Doing more that this is not needed, just too much effort with no return or just shows that you are not putting enough effort into the sets you do.
A great way to add some height to really get that biceps peak is to finish off your training with a set or two of concentration curls.
Grab a light dumbbell in one hand and get in a position as if you were midway down performing some squats.
Keep your elbow against your knee and curl the dumbbell up to your shoulder, being sure not to swing or bend in the process.
This will really add some great size and is a great way to close out your routine.
Using the principles discussed before, you can start your workout by performing three sets of chin-ups.
Then perform five sets of hammer curls and finish by performing two sets of concentration curls.
Ten sets, twenty minutes, once per week and your biceps will be torched. You don’t really need any more than that.
If you’re looking for the best way how to build biceps don’t do the wrong things.
Don’t over train your muscles and don’t spend your time doing nothing but curls.
Mix things up and give your muscles adequate time to rest for far greater results.

Build Muscle Quickly – Tips For Success

chrisr — Mon, 15 Jun 2009 00:13:34 +0000

We all know the situation. We want to change our bodies, both because we would like to look and feel better and because we want to be healthier.
At the same time, we’re short on time, we live hectic lives and we don’t want to wait years to see results. We just need a good build muscle workout.
That’s why you need these great how to build muscle quick tips.
They will have you seeing fantastic muscle building results in no time at all.
The bottom line is we all don’t have hours to spend in the gym. We want to build muscle quick and then get on with the rest of our lives.
In order to do this you have to change the way you spend your time in the gym.
If your boss gave you 10 responsibilities in order of importance, would you rather take care of the top 3 or 4 or would you rather pick away at numbers 8-10? Unwittingly, a lot of guys in the gym are doing just that when it comes to their bodies.
You must use the right exercises that will stimulate the best results and most guys simply don’t do that.
If you give someone an hour to spend at the gmy they are most likely to spend that hour doing biceps curls.
They’ll probably go for a pair that’s too heavy that they need to cheat to use too, but that’s besides the point.
This resembles going for the least imprortant tasks of the day first, instead of compleating the important ones first.
You’re not going to be very successful at your job doing that, so why do that at the gym?
The reason why a bicep curl ranks as a low priority is because it is only hitting one muscle group at a time. This will not help you learn how to get big muscles.
Secondly, biceps curls target a small muscle group at that, the muscles in your arm aren’t as big as many throughout the rest of your body.
Therefore you’re not using your time efficiently and you’re not going after the most important muscles.
You want to target the largest muscle groups at the gym. These include your back muscles, your legs and your chest.
When you do workouts aimed at those big muscle areas, you will help to build other muscles as well, all over your body.
You’ll be doing this by releasing more hormones such as testosterone from the increased workload.
You’ll also be doing this because many of these exercises work your smaller muscles secondarily.
For example, doing pull-ups is targeting your back, but your biceps will also be getting used.
Performing squats is going after your quadriceps and butt, but your lower back and abs are also hit.
When you start choosing better exercises, you’ll see that you have to spend much less time in the gym because you’re doing more at once, and what you are doing is counting for much more as well.
The results will be so clear and convincing, and you will be shocked to see how easy in can be to bulid muscle. Don’t waste your time with the wrong exercises any longer.

How to Get a 6 Pack

chrisr — Fri, 12 Jun 2009 19:45:31 +0000

What most people do not realize is that learning how to get a 6 pack is really not that hard.
The problem that everyone seems to have is that they put all of their focus into the wrong areas. As an example of one important area let’s take lower abs exercises.
The result in the end is that they have nothing to show for all their money and time invested.
Take the advice here about how to get a 6 pack the right way and you’ll finally see success.
Before getting ahead you must realize that your abdominal muscles are covered with layers of stomach fat.
What this means is that it doesn’t matter if you have the strongets and leanest abdominal muscles in the world – if they are covered with fat, they are virtually invisible?
So, what this means is that your abdominal muslces are still not visable due to the fact that they are covered with a fat lawer.
Because of that, it’s even more importan to get rid of that stubborn belly fat than it is to build muscle, so that your progress is shown.
This has to be done through two ways, by changing your nutritional program and by burning off extra calories through your workouts.
To effectively change your diet you can try a favorite cutting down strategy that doesn’t require you to go hungry or avoid your favorite foods.
On the days that you work out, eat your recommended calorie total, whatever total would not have you gaining or losing weight.
On days you don’t work out, cut that total by 20%. So if you eat 2,500 calories normally, eat that amount every day you hit the gym or perform other rigorous exercise, and shoot for about 2,000 on days you don’t.
If you still aren’t losing weight, you can then reduce every day to the inactive day calorie totals.
Of course learning how to get a 6 pack also incorporates exercising, and as mentioned you will need to burn off a lot of those extra calories in this fashion.
You’re going to have to start doing cardio, or start doing more of it if you already are.
This doesn’t mean you have to hit up the treadmill for hours, it just means you have to be active in other ways besides lifting weights.
When you are lifting weights, you can make tweaks to your program so that you torch more calories in the process.
Lets take an example here – you can include supersets in your training routins, which are two sets of opposite muscle groups such as quadriceps and hamstrings.
This will help you increase your heart and breathing rates to desired levels.
You can also opt to try circuit training for your weightlifting, which will keep your metabolism revving on all cylinders.
It’s not recommmended to spend any money on the latest and greatest abs roller you see on a TV late night show.
Don’t waste hour after hour in the gym working out but not eating right.
Get your diet into check and then compliment that with a workout strategy that will torch calories and build strength. To conclude, using a good six pack abs exercise routing will help you get there.