The Quickest Way To build Muscle And Get Ripped
So you have been working out for a few weeks now, you have been watching your diet and supplementing correctly but now you want to get totally ripped and shredded! Bulking up is one thing but learning the quickest way to build muscle and get ripped is something entirely different.
If you are ready to start showing off your muscles to the world, then you are going to need to learn how to blowtorch fat from your body and get your body fat percentages into single digits. To achieve a shredded body, use the following guidelines and workout routine to help you do this.
The quickest way to build muscle and get ripped after bulking up from heavy weight training is to change your set and rep scheme to medium weight and higher repetitions. This alone will reap some results but if you want a physique that is much more impressive, combine the new routine you are about to learn with the other side of the coin…diet.
For the next five weeks, lower your daily intake of calories and increase your intake of high protein foods. Doing this will help speed your metabolism and burn fat, while increasing your muscle mass. Diet combined with the right workout will reap you the quickest results.
Workout Guidelines
The focus in now on using lighter weights for a higher amount of repetitions. This will target different muscle fibers, while speeding your metabolism and increasing your body’s ability to burn fat.
Work each muscle group to failure on the last rep of each set. You will feel your muscles burn as you do this due to a build up of lactic acid but it will get you the best overall results.
The recommended rep range is 12 – 15 repetitions per exercise. Once you easily hit 15 reps, increase the weight. Use a moderate amount of weight per set. Somewhere between 60 – 70% of your one rep max is a good guideline.
During this “getting ripped” weight training phase, the focus will be more on isolated exercises rather than compound lifts. So you can expect a lot of dumbbell work to help assist you in cutting and sculpting your muscles.
Remember the muscle building principle of progressive overload. This means that you will need to continually increase the weight lifted each workout session. If you lift the same weight week in and week out, then your muscles will not be subjected to enough resistance to fuel new growth. So always work on the principle of progressive overload.
Do cardio once or twice per week during this phase to accelerate your results. High intensity training (HIT) is recommended as it only needs to be done for 20 minutes, while still being able to significantly boost your metabolism. As a rule it’s best not to do cardio and workout on the same day.
Okay, now that we got the guidelines out of the way are you ready to learn the workout that will give you the quickest way to build muscle and get ripped?
Let’s go!
Meet the exercises that will get the job done…
Chest
• Dumbbell Flies, flat bench, incline and decline.
• Dumbbell Presses, flat bench, incline, decline.
• Push-ups with feet elevated, wide spacing of hands.
Shoulders
• Seated Dumbbell Presses.
• Front dumbbell raises, standing.
• Lateral dumbbell raises.
• Upright rowing with barbell.
• Barbell Shrugs.
• Bent over dumbbell extensions.
Back
• 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.
Legs
• Squats with barbell.
• Leg extensions on machine.
• Thigh biceps curls on machine or with wall mounted cable-and-pulley.
• Lunges with barbells.
• Standing Calf raises.
• Donkey calf raises.
• Calf raises, seated.
Core
• Crunches, flat bench or mat.
• Compound crunches, twisting left and right.
• Dumbbell Side bends.
• Rear side bends with dumbbells
• Twists with barbell across shoulders.
Workout Routine
For the next five weeks during this “shredding phase” you will be doing three full body workouts each week. Rest for two days after each workout. To perform the workout, choose two exercises from each muscle group and do three sets of 12 – 15 reps for each exercise. Rest one minute between sets. Feel free to mix and match exercises each workout but make sure you do two exercises from each group.
Supplements
• Whey Protein Powder
• Essential amino acids (Lipo3 compound, inositol, choline, etc.)
• Wheat germ oil
• Desiccated liver, kelp tablets.
Follow the guidelines above for diet, workout, and supplementation over the next five weeks. If you have been dreaming about the quickest way to build muscle and get ripped, open your eyes because the dream is now a reality and you’ve just read about it! Now all you need to do is go to the gym and start pumping iron…