I go to the gym four days a week to lift, as well, and I think that’s my magic number, too ?? I honestly think it works best for me! Do you mean you like plyometrics, or that you like the fact you haven’t done them in a long time??
There is another thing I forgot to ask you … Here you have different exercises in each workout, is that super important? As for repeating accessory exercises more than once a week, you lose a training effect to a certain extent as your body will adapt to the exercise much faster.
First, let me say I love the material on your blog (though it can be a tad confusing since your training methods seem to have changed quite a bit), and your approach to training, fitness, and nutrition is refreshing. I usually do one post-workout and one on a rest day, but never within 24 hours before a leg workout! While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique., I do have an interest in the extreme of body transformation, or how to get ripped.
The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles. When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides. So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. Finally, the whole idea of an extreme physique opens up a can of worms regarding body image. One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight. The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle.
The build most guys want (it’s like the standard of ripped) is looking like Brad Pitt in Fight Club. If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle. Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge. As in the sample nutrition spreadsheet above, the nutrition spreadsheet you create will have the grams of protein, carbs, and fat and total calories for each food item in each meal and snack.
Some believe the protein, carb, fat breakdown respectively should be 40%, 40%, 20% (high carb, low fat) some believe 30%, 20%, 50% (low carb, high fat), and others 30%, 50%, 20% (moderate carb, low fat). While every fitness program with an infomercial is going to tell you their system is the best (P90x for example), I can tell you the truth about all these various exercise methods. Remember that getting ripped is primarily a nutritional challenge, so strength training is secondary, but still essential. What I’ve found is that carbohydrates is a variable in the getting ripped equation, which depends on your genetics. The delicate balance is that for some, eating too many carbs can encourage overeating and limit fat loss potential.
If you have carried excess weight your entire life, my guess is lower carb may be effective, but this is a variable you ultimately have to play with. Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics. I like how you break it down in this article, very straight forward, very simple and truthful.
The challenge to becoming ripped lies mainly in a change in approach to eating the right foods. Marc, from what i understand, we lose a certain percentage of muscle every year after about age 30 no matter what. Thanks Marc, I really appreciate all the effort that you put in this article, it is very helpful and to the point.
Hi Marc, I was a swimmer and water polo player through HS and College so never cared or worried as I was always pretty ripped no matter what I ate. Ok, so with that said, getting ripped from a nutritional perspective is mostly about total calorie intake and macronutrient breakdown as I wrote in the article. Do you have a recommendation on which form of strength training is the most effective and give the biggest reward on the time investment? I think there are a few things you should think about, which form the foundation of my BuiltLean Program. V-Sit Shoulder Press: (either use dumbbells or a resistance band) Sit on the ground with your legs out in front of you. Tricep Pressdown: Using a resistance band looped through something sturdy like an upper door hinge.
Bent Over Row: (Use a resistance band) Start standing with feet hip width apart and the resistance band in the position as it was in the Straight Leg Dead Lift (looped over and around each foot to shorten the band). JOIN OUR NEWSLETTERJoin over 10,000 visitors who are receiving our newsletter and get personalized beauty and lifestyle tips delivered straight to your inbox. I am a Certified Personal Trainer (ISSA-CFT & NSCA-CPT) with a Bachelor of Science in Kinesiology. It doesn't mean you're not capable and that you don't have a lot of potential to still pursue! On off-days, consider walking or easy running on a treadmill as options, but let your body recover from the previous workout.
My opinion has been different in the past, and I’m sure it will change in the future, but for now four is my magic number.
For example, with two leg days, one day could focus on quads only, while the other trains hamstrings and glutes. This means that for an upper body day, for example, I will perform a couple of exercises each for my chest, back and shoulders. Then move on to your accessory exercises, using a mixture of pushing and pulling exercises to hit all the muscles of either the upper or lower body. I tried full body workouts a few times just to change things up, but I didn’t like it at all! For example, if I decide I want to do back squats, lunges, leg press, leg extension and glute bridges, I start with squats, but does it matter in what order I continue? You always want to do the compound movements first, and leave any isolation work to the end so you don’t pull anything. I usually take a rest day during the middle of the week, but sometimes I go straight through and enjoy a three day weekend. I mean, are there any ill effects of repeating some of the exercises (for example, I do back squats, leg extension and leg press in both of my lower body workouts of the week)? It is a lot for your CNS to handle if you try to do the same compound exercises more than once a week. I have so much more energy when I do lift, plus if I try to do more than two days in a row of lifting, well, day three just ain’t happening.
I would keep it the same but make the rep ranges of your accessory exercises slightly higher (say 10-12) and possibly superset a few of these to encourage more fat loss. Actually I am doing the same stuff that you mentioned and I am very close to what I want but the last layer of fat is the hardest. My problem now is that I dont eat hardly any veggies at all or seafood (as they make me want to throw up) and I dont drink milk. Perhaps mention in addition to getting more defined there is a more important feeling of well being. It’s better to get the okay from your doctor before beginning any new exercise routine…you want to make sure your body can handle the stress of exercise. Raise up on your toes and lower down to the ground, but don’t let your heels touch the ground. I call Texas home, Chai Tea Latte’s my go-to drink and time spent with my hubby and friends music to my soul.
As an older and experienced trainee, your body needs more time to heal and adapt because you have been grinding and grinding for years. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri. When someone has time to lift four days per week, I recommend two upper body and two lower body days.
Upper body day one can be something like back and biceps, while the second session may focus on chest, shoulders and triceps. I have used last week’s full body workout as a template, mostly to show you how easy it is to switch between the two if you need to!
Or for upper body, for some reason I like to alternate between push and press exercises – for example, I start with bench (push) and then continue with rowing (pull), triceps press (push) and so on.
That said, I generally put exercises like leg extensions and leg curl near the beginning of the workout to warm the muscle thoroughly before trying things like glute bridges. For example, if you did one back exercise, and then 2 chest and 1 shoulder exercises, you wouldn’t want to then do another back exercise as the muscles would have cooled down and you risk injury.
If you want more, you could create a little circuit of box jumps, jumping lunges and pop squats ?? Let me know if you try it! My legs have always packed on muslce faster than any part of my body, so one day seems to be sufficient. It can be done during certain periods of high volume, but I wouldn’t recommend repeating such a program for longer than six weeks.
I trust and am pretty sure the results may not be the best, but I like to try things for myself and see what happens.
Despite that I can see my abs and everything, still I didn’t get the full ripped physique yet.
And Metabolic Resistance Training – this helps people do resistance training and cardio at the same time. They mentioned that the actor would consume almost 40 cups of coffee a day – something which he had to give up during his training period. I decided I wanted to get pretty defined and possibly ripped, if it happens, around the beginning of June.
I know i shouln’t worry about my diet, but i want to start getting ripped to the point you can see most muscles.
Take your dumbbells or resistance band* and start with your hands up in a shoulder press position (elbows at shoulder height with a 90 degree bend).
Slowly bring both the upper and lower portion of the body off the ground towards each other, forming a V. Take the handles and start with your elbows tucked in by your side, 90 degree angle, palms facing the floor. Hanging on to the handles, pull your elbows up towards the ceiling, squeezing your shoulder blades in towards your spine.
I call myself a Lifestyle Blogger, but really that just gives me an excuse to blog about what I want. This workout is perfect for Mature Athletes and Boomers with prior training experience looking to maintain or reclaim their peak fitness. I haven’t even heard of some of these exercises haha, do you know of any particular Youtube channel that shows well the correct form? I think you should always do a mix of pushing and pulling in every workout (too much pushing can again cause injury, so you don’t want to devote a whole day to pressing). If you have no real desire to do isolation exercises, and you have no dreams of becoming a bodybuilder any time soon, you don’t need to do bicep curls! In contrast, my arms are *extremely* resistant to bulking up, so I like to give them a bit more attention. My body is very strange, it responds to lifting weights and bulking up more than losing fat so I stopped any kind of strength training because it was making me lose fat in a slower pace. With that said I feel like it is impossible for me to get back into what I used to look like when I was 5″11 and 180Ibs (in college). Maintaining the V-sit, push your hands up over your head and then lower back to where your elbow line back up with your shoulders).
You’ll find Blogging Edumacation posts, Fashion posts and Book Reviews frequenting my blog weekly. Or is it better to first do all push exercises and then the pull ones, or maybe even on separate days? I was wondering what my caloric intake should be and if it is necessary for me to be eating more than 3 meals a day for me to achieve my goal before the year ends. I recently just cut my calorie intake in half 2 months ago and went from 224lbs to 200lbs even, and I still look overweight, but the strength training and cardio should take care of that easy in the next 2 months, I just cant see myself ever leaning out. So right now I am still in a ripped phase and just trying to maintain it or go a step farther and get more ripped.
My motto in the blogging world is to roll out your own red carpet and keep your big girl panties pulled up high. You can use a Resistance Band as well: Stand with both feet on the resistance band in the center.
Loop around and under your foot on each side to shorten the band and provide resistance to this exercise.
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