I can show you how to get ripped and big because there are
certain key factors you need to follow to achieve that amazing look. In
this article we will look at 10 tips so you can build solid, quality
muscle and have your physique so defined you can stay in amazing shape
all year round.
How to get ripped and big top 10 tips:
1. Train with weights/machines 3 days per week - Allows time for muscles to fully recuperate for growth. Over training is the biggest mistake seen in gyms today. 72 hours minimum should be allowed between training muscle groups. Training with weights/machines burns fat too so its a huge part of your getting ripped routine.
2. Push - pull routine - Used in gyms for decades because it works, especially for a getting ripped routine. Alternate these 2 workouts ie; Mon-Wed-Fri or Tues-Thurs-Sat training days. Chest-Shoulders-Triceps then next workout Legs-Back-Biceps. The only 2 weight routines you'll need to do, simple but very effective.
3. Repetition range - Keep the reps between 8-12. If you go higher than 12 add some more weight. Lower than 8 reps and it's too heavy. It's not a strongman contest, be patient and your muscles will grow.
4. Exercises and sets - Do 2-3 exercises per body part and 3-4 sets per exercise (excluding your warm up). A key fundamental in the how to get ripped and big programme is to push yourself to positive failure on every set and always use strict form, no cheating. Even better if you have a training partner to help and support you.
5. Positive and negative - Key point here, a rep is split into 2 so always make sure you benefit from both. The negative part of the rep should be performed very slowly for maximum results.
6. Cardio interval training - Time to get super ripped. Do cardio 5 days per week with interval training bursts but make sure to build up those bursts over time. A low setting on the equipment like cross trainer is required here. 30 minutes max per session is all you need. With CIT you'll burn twice the calories in half the time and jump start your metabolism for hours afterwards.
7. Stretch after exercising - Stretching a cold muscle can cause an injury so stretch after you work out. This will prevent injury so you can train consistently, remain injury free to make maximum gains.
8. Protein - Protein repairs muscle tissue and also builds it. Consume at least 1 gramme per 1 lb of your body weight over 5-6 meals per day. Include protein in every meal and if you need to supplement use low carb whey protein shakes with water. Protein bars are also good when you're on the go or at your work station.
9. Keep your carbs down - A lot of carbs are full of sugar which will stop you from getting ripped and can even make you fat!. Learn to read food labels and if you need a good guide then buy a handbook on low glycemic index (GI) foods to educate yourself. Fat loss is so much easier when you drop your carb content.
10. Water - One of the most overlooked factors when looking to get ripped and helping you get rid of fat. Water will rid your body of toxins and help your organs function better. Do not underestimate the power of water and drink at least 8-12 glasses per day plus you regular work out amount.
Nobody ever said that getting ripped and big together would be easy. The good news is that if you follow these how to get ripped and big tips consistently then you can achieve your goals.
Article Source:
http://EzineArticles.com/?expert=Barry_Cross
1. Train with weights/machines 3 days per week - Allows time for muscles to fully recuperate for growth. Over training is the biggest mistake seen in gyms today. 72 hours minimum should be allowed between training muscle groups. Training with weights/machines burns fat too so its a huge part of your getting ripped routine.
2. Push - pull routine - Used in gyms for decades because it works, especially for a getting ripped routine. Alternate these 2 workouts ie; Mon-Wed-Fri or Tues-Thurs-Sat training days. Chest-Shoulders-Triceps then next workout Legs-Back-Biceps. The only 2 weight routines you'll need to do, simple but very effective.
3. Repetition range - Keep the reps between 8-12. If you go higher than 12 add some more weight. Lower than 8 reps and it's too heavy. It's not a strongman contest, be patient and your muscles will grow.
4. Exercises and sets - Do 2-3 exercises per body part and 3-4 sets per exercise (excluding your warm up). A key fundamental in the how to get ripped and big programme is to push yourself to positive failure on every set and always use strict form, no cheating. Even better if you have a training partner to help and support you.
5. Positive and negative - Key point here, a rep is split into 2 so always make sure you benefit from both. The negative part of the rep should be performed very slowly for maximum results.
6. Cardio interval training - Time to get super ripped. Do cardio 5 days per week with interval training bursts but make sure to build up those bursts over time. A low setting on the equipment like cross trainer is required here. 30 minutes max per session is all you need. With CIT you'll burn twice the calories in half the time and jump start your metabolism for hours afterwards.
7. Stretch after exercising - Stretching a cold muscle can cause an injury so stretch after you work out. This will prevent injury so you can train consistently, remain injury free to make maximum gains.
8. Protein - Protein repairs muscle tissue and also builds it. Consume at least 1 gramme per 1 lb of your body weight over 5-6 meals per day. Include protein in every meal and if you need to supplement use low carb whey protein shakes with water. Protein bars are also good when you're on the go or at your work station.
9. Keep your carbs down - A lot of carbs are full of sugar which will stop you from getting ripped and can even make you fat!. Learn to read food labels and if you need a good guide then buy a handbook on low glycemic index (GI) foods to educate yourself. Fat loss is so much easier when you drop your carb content.
10. Water - One of the most overlooked factors when looking to get ripped and helping you get rid of fat. Water will rid your body of toxins and help your organs function better. Do not underestimate the power of water and drink at least 8-12 glasses per day plus you regular work out amount.
Nobody ever said that getting ripped and big together would be easy. The good news is that if you follow these how to get ripped and big tips consistently then you can achieve your goals.