So you've been working out for a while, but you haven't seen any results? Or maybe you've never lifted weights before, but you want to get the best results? Do yourself a favor and read the whole article.
Sets, Reps
Our primary focus will be increasing muscle volume. This means you'll need to do reps of 8~12. Common mistakes include focusing on doing reps of below 4, which focuses on strength training and doing reps above 14, which focuses on endurance. Complete at least 3 sets per exercise. The 4th set can be an extra to give your muscles an extra boost. Work your larger muscles hard, then isolate out the smaller muscles. You won't want a disproportionate body (large arms, no chest is common).
Your muscles grow in size when they are resting and repairing from the tears they've sustained during the work out. That is why in every session you must always grind out those 1~3 extra reps when you're at the "giving up" point. Take 3 deep breathes between each rep and grind them out!
If you can do more than 12 reps, get a heavier weight and repeat the formula.
Exercising isn't much of a rocket science, and chances are you probably knew that last paragraph. Let's move on to working your core and legs.
The Core and Legs
For you, "being ripped" probably means having big pecs, wide triangular lats, boulders for shoulders, and nice cut arms. Unfortunately, this usually makes people work out only their upper body. If you neglect your core and legs, you're limiting how much you can "gain" in your upper body.
The dead lift and the squat are the primary core exercises. Core exercises strengthen your foundation and consequently, your other muscles become stronger as well.
Doing dead lifts and squats also works out your legs. And since you want to upper body to look ripped, it's ok to isolate your upper body exercises. But since making your legs look ripped isn't exactly your priority, doing compound exercises like dead lifts and squats is the way to go.
When you widen your foundation, so to speak, you allow your upper body and your whole body frame to increase. Without doing your core exercises, your upper body cannot grow beyond a certain limit.
Let's now discuss nutrition.
Eating Habits
Diet and nutrition is a difficult subject so here are some brief tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
2. Ideally, you should eat lean protein with a complex carbohydrate every 3 hours, except when you sleep. Your muscles are in a constant state of creation or destruction. This is why it's important to maintain a protein supply, which depletes after about 3 hours.
3. Avoid saturated and trans fat. Get your essential fatty acids from sources like natural peanut butter.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. You need to increase your calorie intake, preferably around 20%. Eat smaller, more frequent meals that, in total, is 20% more than what you usually eat.
6. By calorie, make your meal around 50% carbs, 30% protein, 20% fats.
Here's a brief summary of what we've covered: rep 8~12 for volume gain, use compound core exercises to increase your frame limit, and get your protein and complex carb in smaller more frequent meals.
So Now What? - 16004
Sets, Reps
Our primary focus will be increasing muscle volume. This means you'll need to do reps of 8~12. Common mistakes include focusing on doing reps of below 4, which focuses on strength training and doing reps above 14, which focuses on endurance. Complete at least 3 sets per exercise. The 4th set can be an extra to give your muscles an extra boost. Work your larger muscles hard, then isolate out the smaller muscles. You won't want a disproportionate body (large arms, no chest is common).
Your muscles grow in size when they are resting and repairing from the tears they've sustained during the work out. That is why in every session you must always grind out those 1~3 extra reps when you're at the "giving up" point. Take 3 deep breathes between each rep and grind them out!
If you can do more than 12 reps, get a heavier weight and repeat the formula.
Exercising isn't much of a rocket science, and chances are you probably knew that last paragraph. Let's move on to working your core and legs.
The Core and Legs
For you, "being ripped" probably means having big pecs, wide triangular lats, boulders for shoulders, and nice cut arms. Unfortunately, this usually makes people work out only their upper body. If you neglect your core and legs, you're limiting how much you can "gain" in your upper body.
The dead lift and the squat are the primary core exercises. Core exercises strengthen your foundation and consequently, your other muscles become stronger as well.
Doing dead lifts and squats also works out your legs. And since you want to upper body to look ripped, it's ok to isolate your upper body exercises. But since making your legs look ripped isn't exactly your priority, doing compound exercises like dead lifts and squats is the way to go.
When you widen your foundation, so to speak, you allow your upper body and your whole body frame to increase. Without doing your core exercises, your upper body cannot grow beyond a certain limit.
Let's now discuss nutrition.
Eating Habits
Diet and nutrition is a difficult subject so here are some brief tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
2. Ideally, you should eat lean protein with a complex carbohydrate every 3 hours, except when you sleep. Your muscles are in a constant state of creation or destruction. This is why it's important to maintain a protein supply, which depletes after about 3 hours.
3. Avoid saturated and trans fat. Get your essential fatty acids from sources like natural peanut butter.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. You need to increase your calorie intake, preferably around 20%. Eat smaller, more frequent meals that, in total, is 20% more than what you usually eat.
6. By calorie, make your meal around 50% carbs, 30% protein, 20% fats.
Here's a brief summary of what we've covered: rep 8~12 for volume gain, use compound core exercises to increase your frame limit, and get your protein and complex carb in smaller more frequent meals.
So Now What? - 16004
About the Author:
Now you know the basics. But you'll eventually need a more structured program. You'll also need to know how to lower your body fat into the 5~9% range where your six pack will show. Check out this 52-week body transformation program. Browse through other programs as well! Start today!
