How to Get Ripped Muscles

All right, you have exhausted all that time and power pumping iron and you are as big as an ox. Now it’s time to learn how to get ripped muscles because you can then exhibit the results of all that effort in the best possible style. This is how to get ripped muscles the easy way.

Losing all that adipose requires a unique dedication, particularly because you happen to be in such great shape from those hours in the gymnasium. You will have to replace your heavy iron exercises routine with standard weights and very high repetitions.

Additionally , you will have to go on a extremely particular diet for about four weeks. After all, bodybuilding is about 80% diet, as outlined by more than a few fitness gurus. Do you think you’re ready to begin? Let’s move then.

Weight Training

You are still gonna be working the muscle groups to complete exhaustion, exactly like with the heavy weights, but instead of poundage it is going to be reps that wear the muscles an this is one of the secrets of how to get ripped muscles.

As an alternative to six to eight reps of huge weights, you shall be going in favor of 12 to 15 reps of moderate weights.

Also, you are going to employ lots of dumbbell exercises designed for shaping those huge muscles. You are still going to include target days where you work mostly on one muscle group every workout. You are still going to climb the ladder on poundage, but you won’t be near enough to your maximum.

You need to do a warm-up with a light weight and pump away as many reps as you are capable of. Try to work with a weight that you can squeeze out 25 or more reps. Your next sets will be with average weights for 12 to 15 reps. You are shooting for total muscle exhaustion, therefore plan on five sets per exercise.

You can minimize cardiovascular workouts because cardio will not help you to lose body fat. You will lose muscle tissue instead. Did you always see that marathon and other long distance runners comprise slight or no upper body musculature? However they regularly have just a little pot belly! This is because their bodies need the stored extra fat used for prolonged exertion, so they lose muscle tissue until they “hit the wall” in their running. This is not the right direction if you want to know how to get ripped muscles.

The Exercises

Chest
o Dumbbell Flies, level bench, incline and decline.
o Dumbbell Presses, horizontal bench, incline, decline.
o Push-ups with feet elevated, hands broadly spaced.

Shoulders
o Dumbbell Presses, standing or seated.
o Front dumbbell raises, standing.
o Sideways dumbbell raises.
o Upright rowing with barbell.
o Shrugs with barbell.
o Bent over dumbbell extensions.

Back
o Pull-ups over the chinning rail.
o Seated rowing with cable and pulley.
o Lat machine pull-downs.
o Bent over rowing with barbell.
o One-hand bent over rowing with dumbbell.

Legs
o Squats with barbell.
o Leg extensions on top of machine.
o Thigh biceps curls on apparatus otherwise with wall mounted cable-and-pulley.
o Lunges with barbells.
o Calf raises.
o Donkey calf raises.
o Seated calf raises.

Core
o Crunches, horizontal bench or mat.
o Compound crunches, twisting right and left.
o Side bends with dumbbells.
o Back side bends with dumbbells
o Twists with barbell across shoulders.

Diet – maintain this diet plan for five cycles (25 days)
o Consume nil carbohydrates for four day.
o Consume a well balanced diet on fifth day.
o Consume zero carbos for days six through nine.
o Eat a well balanced diet on tenth day.

Supplements
o Protein Powder
o Necessary amino acids (Lipo3 compound, inositol, choline, etc.)
o Wheat germ oil
o Desiccated liver, kelp tablets.

This is a complete guide on how to get ripped muscles for you to follow and achieve the results that you desire.

For more great info on bodybuilding and nutrition come and check out http://www.ultimatemusclebuilder.com and get the help you deserve.



  • Twitter
  • del.icio.us
  • Digg
  • Facebook
  • Technorati
  • Reddit
  • Yahoo Buzz
  • StumbleUpon

Leave a Reply

Your email address will not be published. Required fields are marked *