Get Ripped With 3 Simple Steps

So you want to bulk up and stop looking like girly man? Keep working out but you don’t notice any gains? Finish this article and you’ll find what you were missing!

Repetition and Sets

The proper number of reps to increase volume is 8~12. Around 4 or below focuses on strength training and more than 12 focuses on endurance. Focus on completing at least 3 sets per exercise per muscle group. Begin with the larger muscle groups before working out the smaller muscles. You must work your muscles hard, to tear them for future repair.

When you tear your muscles, your muscles get bigger during the healing process. Breathe hard. In the end, you should always reach the point where you want to give up. In the end, you must always grind out 1~3 more reps. This is what makes your muscles go past the plateau and actually gain size. Even if you have to take 3 deep breathes between each rep, do it!

If you can make 12~15 reps, this is sign that you need to increase the weights. Then repeat the process.

Exercising isn’t much of rocket science, and chances are you probably knew that last paragraph. Let’s move on to working your core and legs.

Core and Legs

For you, “being ripped” probably means having big pecs, wide triangular lats, boulders for shoulders, and nice cut arms. Unfortunately, this usually makes people work out only their upper body. If you neglect your core and legs, you’re limiting how much you can “gain” in your upper body.

The dead lift and the squat are the primary core exercises. Core exercises strengthen your foundation and consequently, your other muscles become stronger as well.

While you can isolate muscles in the upper body, you want to do compound exercises like the dead lift for your core and legs. This is especially true since you want your upper body to look more ripped than your lower body.

When you widen your foundation, so to speak, you allow your upper body and your whole body frame to increase. Without doing your core exercises, your upper body cannot grow beyond certain limit.

Let’s briefly talk about the diet portion of getting bigger.

Diet and Nutrition

Proper nutrition is the foundation for good health. But we won’t be focusing too much on nutrition – so let me briefly list some conclusions:

1. Watch out for eating too much simple carbs like high fructose corn syrup. Too much causes an insulin spike and subsequent insulin crash that, in nutshell, promotes fat storage.

3. Your protein supply in your blood stream depletes every 3 hours, so it’s important to have meal – complex carb and protein – every 3~4 hours.

3. Avoid saturated and trans fat. Get your essential fatty acids from sources like natural peanut butter.

4. Ice cream has both saturated fat and simple carb, which is specific formula for gaining fat. Avoid it at all cost.

5. Eat more food by 20%. Separate your meals into smaller more frequent meals that you should eat every 3~4 hours.

6. Your macronutrient ratio (in calories) should be around 50% carbs, 30% protein, 20% fats. But everyone’s body is unique and you can tweak it for your individual needs.

Let’s briefly summarize what we’ve learned so far: rep 8~12 and set 3 for volume gain, compound exercise your core, and get your protein and complex carb every 3~4 hours.

Where Do I Go From Here?

Related posts:

1. 4 Easy Steps For More Muscle And Less Fat
2. 3 Steps To Winning The Battle Of The Bulge
3. Weight Loss Made Simple – Lose Weight Fast, 9 Lbs Every 11 Days