Getting ripped does not happen overnight. You have to be
dedicated and determined even on days when you don't workout. You have
to work hard you can't be lazy. Finding an effective workout routine
makes getting the results you desire a lot easier.
3 Phase routine to help you get ripped!
Phase 1 - Sarcoplasmic Hypertrophy - With this phase you focus on fast muscle growth by doing high volumes lifting that creates high muscle fatigue.
You want to increase muscle over the entire body in this phase by doing cumulative fatigue. The cumulative fatigue is caused by pyramid sets in the 6-15 rep range. There will be short rest periods between reps. The amount of fatigue you cause on the muscles should be more important than the amount of weight you are lifting. Don't let your ego get in the way of your success.
Here is a sample of the body parts that get worked in phase 1.
Day 1: Chest, triceps, shoulders
Day 2: Calves, Legs, Abs
Day 3: Biceps, back, forearms
Phase 2 - Increase Density and Muscle - Now it is time to increase muscle density, size, and increase strength.
This phase is a concoction of sarcoplasmic and myofibrillar hypertrophy.
Strength gains are the focus of this phase. Continue with short rest periods for a little cumulative fatigue, but not as much as phase 1. Since this phase focuses on strength gains, you get to lift more weight.
The rep amount for phase 2 is 5 reps.
Squats are dropped during phase 2 along with the leg day. Squats are replaced with dead- lifts. The dead-lifts are done on back day.
Here is a sample workout for phase 2.
Day 1: Back, biceps, forearms, and legs
Day 2: Shoulders, triceps, chest, and abs
Phase 3 - Max Definition and Density - Time to harden up those muscles and get rid of excess fat.
More of myofibrillar hypertrophy, increased muscle tone, and HIIT cardio for fat loss.
The focus for phase 3 is heavy weights with low rep amounts with the addiction of getting rid of excess fat.
Lifting the heavy weights will increase the fibers in your muscles aka myofibrillar hypertrophy.
Increasing the amount of fat shredding HIIT cardio and lowering calorie intake will help you get ripped.
Phase 3 sample workout schedule.
Day 1: Back, chest, abs
Day 2: Biceps, triceps, shoulders
For some this phase might be a challenge since you are working a little harder and eating less. But when you get done with this phase you will have a transformed body and it will all be worth it.
Article Source:
http://EzineArticles.com/?expert=Matthew_Beavers
3 Phase routine to help you get ripped!
Phase 1 - Sarcoplasmic Hypertrophy - With this phase you focus on fast muscle growth by doing high volumes lifting that creates high muscle fatigue.
You want to increase muscle over the entire body in this phase by doing cumulative fatigue. The cumulative fatigue is caused by pyramid sets in the 6-15 rep range. There will be short rest periods between reps. The amount of fatigue you cause on the muscles should be more important than the amount of weight you are lifting. Don't let your ego get in the way of your success.
Here is a sample of the body parts that get worked in phase 1.
Day 1: Chest, triceps, shoulders
Day 2: Calves, Legs, Abs
Day 3: Biceps, back, forearms
Phase 2 - Increase Density and Muscle - Now it is time to increase muscle density, size, and increase strength.
This phase is a concoction of sarcoplasmic and myofibrillar hypertrophy.
Strength gains are the focus of this phase. Continue with short rest periods for a little cumulative fatigue, but not as much as phase 1. Since this phase focuses on strength gains, you get to lift more weight.
The rep amount for phase 2 is 5 reps.
Squats are dropped during phase 2 along with the leg day. Squats are replaced with dead- lifts. The dead-lifts are done on back day.
Here is a sample workout for phase 2.
Day 1: Back, biceps, forearms, and legs
Day 2: Shoulders, triceps, chest, and abs
Phase 3 - Max Definition and Density - Time to harden up those muscles and get rid of excess fat.
More of myofibrillar hypertrophy, increased muscle tone, and HIIT cardio for fat loss.
The focus for phase 3 is heavy weights with low rep amounts with the addiction of getting rid of excess fat.
Lifting the heavy weights will increase the fibers in your muscles aka myofibrillar hypertrophy.
Increasing the amount of fat shredding HIIT cardio and lowering calorie intake will help you get ripped.
Phase 3 sample workout schedule.
Day 1: Back, chest, abs
Day 2: Biceps, triceps, shoulders
For some this phase might be a challenge since you are working a little harder and eating less. But when you get done with this phase you will have a transformed body and it will all be worth it.