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Clive Owen
Weight-lifting workout
When trying to get ripped, the workout does not play an incredibly huge role, as Alex Rodriguez
already stated. As long as you are not on a crazy setup that has you doing volume Alessandra Megan Fox
Ambrosio
overload (a surefire recipe for burnout when on a diet), you should be able to LATEST REVIEWS
maintain your muscle mass.
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What to consider when designing your workout to get ripped is that you want to cut
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back on the total number of reps and sets since you won’t have the fuel to recover
from strenuous workouts. At the same time, however, try to maintain intensity since Art Of Shaving's Pure
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it will preserve your strength and muscle tissue mass. Kim Kardashian Holly Weber

So, if you used to do four sets of bench-pressing consisting of 6 reps at 180

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pounds, knock that down to 2 or 3 sets of bench-pressing consisting of 6 reps at Reporter
that same 180 pounds. Maintaining the same poundage is what is going to be
absolutely key here. Even if it means doing only a single set, the weight should stay
up (note, that it’s uncommon to make strength gains during this time; we are simply
shooting to maintain your strength).
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Additionally, when you want to get ripped reduce the amount of isolation work you But Needing Variety
do. This would include movements such as bicep curls, tricep isolation exercises, Advertising Info
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leg extensions, lateral raises, and so on. You can hit pretty much all the muscle
groups in the body with the following exercises:
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Obviously, you can swap these exercises around; do a pull-up instead of a row or do an incline bench press instead of a Top 10: Rock 'N' Roll Front Men
shoulder press. Getting these core movements in, however, will keep you on top of your game.
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Divide these up into either a full-body program performed two to three times each week or an upper/lower split performed
four days each week, trying to keep it to a maximum of 15 sets per workout if you're doing upper/lower, and 20-25 if
you're doing full body. Top 10: Hype-Worthy 2009 Athletes

To maintain your muscle glycogen from workout to workout (for those who are doing a low-carb approach and not
eating very many carbs elsewhere in their diet), consume 5 grams of carbs per 2 sets during the pre/post-workout
period). Advertising Info

Cardio component AM HIGHLY CLICKABLE

To round out your workout to get ripped, we have the cardio component. Now, when it comes to cardio, you want to do as
little as you can get away with in order to get the results you’re looking for. Problems will start to occur when you begin America's Hottest College Girl
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The issue with doing long, moderately paced cardio is that at some point you will likely start to plateau as far as fat loss is
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eating at a very low calorie level, reducing them further may cause you to sacrifice proper nutrition.
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To overcome this issue, consider doing one to two sprint cardio sessions per week, as these are better suited for Referees often get a bad rap, not these
burning fat, while maintaining your muscle mass. Do note that two should be your max as far as intervals are concerned, pros.

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AskMen.com - Get Ripped Page 2 of 3

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especially if you are lifting heavy with your legs. If you’re doing a full body, three times per week, you’ll likely want to
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reduce this to one since you still need enough total time for rest. If you are doing squats, deadlifts and other leg exercises Party on.
Monday, Wednesday and Friday, and throw in intervals on Tuesday, Thursday and Saturday (with Sunday off), you will
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essentially be working legs six days in a row, which would literally destroy you in a matter of a few weeks. Your system
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simply needs more time to recover with proper program planning. so far out there that they seem to have left
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Consider doing your leg workouts and intervals on the same day to increase the total amount of rest days you’ll have
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during the week. Yet another hilarious example of how men
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After the interval sessions are added, see how fat loss progresses. If you need a little more after that, consider a
moderately paced cardio session for 20 to 30 minutes on another day or two of the week. Just be sure you're still getting
that one day of complete rest from all forms of physical activity.
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ON THE ROAD TO RIPPED GLORY Upcoming Popular
So, make sure you take a well-rounded approach to getting lean this time around. Far too often people will only focus on
one aspect of the equation -- be it diet, weight-lifting or cardio -- which only shorts them of the results they could be Top 10 Spy Agencies In The
679 World
seeing when they try to get ripped.
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READER COMMENTS: 314 POSTS AM FRIENDS

Gold Silver Bronze
Rating: N/A
tomheidrich says:
hi. im 18 and still in a growing phase but im very skinny already. Do i still need to take diet into account and "get lean" MySpace.com
or should I just be taking in protein and carbs to have something to turn into muscle? i don't have gym equipment at FOXSports.com
home, so can i just do things with a chair etc? Im a college student so yeah, the budget is a bit tight at the moment.
Anyone have any thoughts at all? I want that nice beach body. Thanks! GorillaMask.net
Posted 2009-03-17 07:02:21 EST
WWTDD.com

Rating: N/A
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STEVE JENX LOVING MY BODY says:
Bullz-Eye.com
I DO 100 SIT UPPS AND 100 PRESS UPPS 30 DIPS AND 30 PULL UPPS AND I CAN SEE A DIFFRENCE IN 3
WEEKS Neatorama.com
Posted 2009-03-16 06:00:35 EST
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Rating: N/A SPEEDtv.com

MartyPartyPT says:
F-Listed.com
LadiesMan14, wait till you turn 18 matey. They'll want big arms as well as shredded, not just lean abs ;)
Posted 2009-03-15 16:33:47 EST COEDMagazine.com
TheBlemish.com
Rating: N/A
MartyPartyPT says: FashionModelDirectory.com
Basic Principles.
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1. EAT. Celebslam.com
2. EAT.
3. EAT. StyleCrave.com

4. Train... AmpedAsia.com
Posted 2009-03-15 16:11:26 EST
FameGame.com
WhatIfSports.com
Rating: N/A
hmmm... says: ADD URL
As far as training for "getting ripped", I would suggest a five day split of weightlifting and 3 days of interval cardio. I
suggest doing the cardio after your weightlifting. Try 1-2 body parts per day per week. For example: monday
chest...tuesday back and traps...wednesday upper arms and forearms...thursday shoulders...friday legs and calves.
This is a good example for building lean muscle. Incorperate abs in with the cardio 3 days a week as well, and not
everyday. Abs need rest in order to grow just like any other muscle. Try not to lift more than 45 minutes a session
and use a weight that lets you do 8-12 reps. These higher rep sets will induce hypertrophy for your muscles which
give you greater size faster. sorry so long but hope this helps
Posted 2009-03-13 20:03:58 EST

Rating: N/A
hmmm... says:
from the look of things, askmen.com's marketing needs to think about changing the title to askboys.com lol. but
seriously, I'm 29 year old personal trainer and train all types of athletes. No matter if you're trying to just look good or
enhance your athletic performance, you gotta do more than what I'm seeing here. for the teens out there, diet is not

http://au.askmen.com/sports/bodybuilding_60/65b_fitness_tip.html 3/18/2009
AskMen.com - Get Ripped Page 3 of 3

as big a factor for you as it is for me. At your age your metabolism is jacked and your hormones are raging so much it
is close to taking steroids. Anyway, for muscle gain you need to eat eat eat. no questions asked. you need to boost
your calorie intake as well as protein intake; a least a gram of protein per pound you way maybe even two grams...
Posted 2009-03-13 19:56:29 EST

Rating: N/A
well duh says:
hey bud, you're 14. while what you are saying is very much accurate (aside from the starbucks thing, that doesn't
really matter) you are still 14 years old, and that means that it is a lot easier for you to get ripped than others. And the
100 lb. wrestler, you're 100lbs. it's not hard to have a 6-pack. I don't just wanna sound like some jackass, I just don't
want everyone else to think that they suck because some kids can do it, but they can't. Other than that, good job on
being little ripped kids...i was that way when I was your age and I still am today(even tho I'm only 19 :-P so it's not a
big accomplishment) ...oh and to add on to the 14 yr old advice. don't just drink the green tea, or dont drink it at all if
you would rather take pills, but be sure to drink plenty of water, plenty.
Posted 2009-03-10 22:47:34 EST

Rating:
man is cool says:
I do all these exercise but i still dont have muscle
Posted 2009-03-04 20:29:31 EST

Rating:
muscle man24 says:
I do 50 pushups a day 50 sit ups a day but i still dont have muscles. HElp!!!
Posted 2009-03-04 20:28:14 EST

Rating:
Lu says:
A rule of thumb for caloric intake is 12 to 13 times your body weight will be you maintence caloric intake. This may
vary based on your metabolism. From there if you are doing significant amounts of exercise and weight training, the
calories will have to increase to maintain your weight and increase even further if you want to grow. That is why you
see guys with the 4K and 5K calorie diets.
Posted 2009-03-01 22:52:43 EST

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