There's a disturbing trend in the bodybuilding world - the embrace of absolutes. You may be under the impression that there are only two ways of training, high reps/low weight and low reps/heavy weight. The first, you've probably heard, is for getting lean, while the latter is reserved for those attempting to get big. But what about mixing the two? That gray area is what we're about to explore. Before you can get big AND get ripped, you've got to get SMART.
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Before You building Muscles And Get Shredded You Gotta Get Smart.
In order to get big and ripped, we're going to use a routine that focuses on compound lifts but also touches upon isolation exercises. With some days reserved for heavier weight and low reps, and some with lighter weight and high reps. Off days will featureย cardioย andย abdominalย exercises. While your preferences may be different, I like to begin each new exercise with two warm-up sets to concentrate on form and ROM.
Day One: Pull 1
- Deadlift: 3x6
- Seated Row: 3x6
- Barbell Shrug: 3x6
- Lat Pulldown: 3x6
- Stiff-Legged Deadlift: 3x6
- Dumbbell Curl: 3x6
Day Two: Cardio And Abdominals
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30 Minutesย HITย (Bike/Treadmill)
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3x Ab Circuit:
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Leg Raises
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Weighted Crunches
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Reverse Crunches
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Side Bends
Day Three: Push 1
- Squat: 3x6
- Bench Press: 3x6
- Calf Raise: 3x6
- Arnold Press: 3x6
- Seated Leg Press: 3x6
- Triceps Extension: 3x6
Day Four: Cardio And Abdominals
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30 Minutesย HITย (Bike/Treadmill)
-
3x Ab Circuit:
-
Leg Raises
-
Weighted Crunches
-
Reverse Crunches
-
Side Bends
Day Five: Pull 2
- Lying Leg Curl: 3x12
- Bent Over Row: 3x12
- Stiff-Legged Deadlift: 3x12
- Pullups (Weighted): 3x12
- Dumbbell Shrug: 3x12
- Barbell Curl: 3x12
Day Six: Push 2
- Incline Dumbbell Press: 3x12
- Front Squat: 3x12
- Triceps Pushdown: 3x12
- Seated Calf Raise: 3x12
- Military Press: 3x12
- Dumbbell Flyes: 3x12
Day Seven: Off/Active Rest
Who Would You Recommend This Workout To?
I would recommend this workout to anyone exceptย beginners, as it can get pretty intense. It is great for those who want to stay in great shape all year and enjoy challenging themselves in the gym. This routine wards off monotony with the alternating high/low rep days. It builds core strength but also size.
Is This Workout As Effective As Bulking And Then Cutting?
I would say that this is going to be more effective than bulking and cutting, because there is little risk of adding too much fat during bulking or losing too much muscle during a cut. Also, I feel that the "See Food Diet" mentality of bulking, as well as the restrictive cutting cycle, can have unwanted psychological effects. Wild fluctuations in weight are not healthy for the body, metabolism, or the wardrobe, and gaining too much weight can be damaging toย jjoints.
What Other Factors Need To Be Perfect In Order To Achieve The Ripped Look?
Whileย trainingย andย intensityย are obviously important, the time spent in the gym is only half of this equation.ย Nutritionย plays a huge role - you can work for hours in the gym but if you're not eating enough, you'll never see size gains, and all the food in the world won't pack on muscle if you don't hit the weights hard. On training days, aim for a surplus of about 500ย caloriesย - enough for growth, but not enough for fat gain. Onย cardioย days, keep your caloric intake at maintenance level. You may also want to add in some carbohydrate cycling, consuming fewer carbohydrates on cardio days. However, you will need to be consuming everyย macro-nutrientย (carbohydrate,ย proteinย andย fat) for growth, so try to eat a balanced diet.
Smaller, more frequent meals will ensure that you don't go too long without eating and then binge due to hunger, and will also keep blood sugar in check, preventing sluggishness and "food comas." While eating 'clean' is important, don't be afraid of eating 'dirty' foods as long as you factor them into your caloric intake. Also, excessive sodium intake can leave some looking bloated, so try not to go overboard with the salt shaker, and stay away from packaged, processed foods as much as possible.
Stay Away From Processed Foods As Much As Possible.
And don't forget - your muscles grow when youย rest, so take it easy when you're not hitting the weights. Try to stayย stress freeย (to keep cortisol levels at a minimum) and aim for eight hours ofย sleepย each night.
