WEEK 138 :: What Is The Best Workout To Get Big & Ripped At The Same Time?

[webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout To Get Big & Ripped At The Same Time?

For the week of: 11/26 - 12/01
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Lower reps for getting big, higher reps for getting ripped... right? The general idea seems easy, but how can one combine the two ideas together?

What is the best workout to get big and ripped at the same time? Be specific. List exercises, sets, reps, etc...

Who would you recommend this workout to? Explain.

Is this workout as effective as bulking and then cutting?

What other factors need to be perfect in order to achieve the ripped look?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Webmaster
Bodybuilding.com

[Taylor17]

The best workout to get big and ripped at the same time is the one where you can put up a lot of weight and still get a good number of reps in.
Forget about isolation exercises. Use compound movements that involve large muscle groups. Big movements such as the Deadlift, Barbell Squat, Barbell Bench, and Bent Barbell Rows involve a number of muscles while using large poundages. This will skyrocket your testosterone and make way for new growth. You need to work large body parts on their own days with a medium number of sets and reps while pushing yourself to use as much weight as possible while maintaining good form. This workout just shows the compound movements you should use in your workout and you can incorporate other exercises:

Mon.- Legs: Barbell Squat 5x6-10
Leg Curls/Hack Squat 3x6-10
Tues.- Chest: Barbell Bench Press 4x6-10
Incline Barbell Bench Press 3x6-10
Wed.- Off
Thur.- Back: Deadlifts 5x6-10
Bent Barbell Rows 3x6-10
Fri.- Off
Sat.- Start again with Mondays workout.

Cardio: While I have a very high metabolism and don't do much cardio for fat burn, others may. If interval training works well for you, I suggest doing it only once a week so that you don't burn too many muscle building calories. I suggest doing 30 to 45 minutes of a fast walk or slow jog two to three days a week if cardio is a staple for your ripped look.

Separated: Another factor in looking big and ripped is muscle separation. This can be achieved through intense stretching sessions after a workout. For more details on this read bodybuilding.com's article of extreme fascial stretching: http://www.bodybuilding.com/fun/extr...stretching.htm

[benmoneyog]

Wanna get big? Wanna get Ripped? This is something that we all want but it is not something that everyone can achieve. You need to know your body, how to train it, what to feed it etc. Since the topic of discussion is what workout is best to achieve this with, lets cut to the chase and put it out there for everyone to see

Day one Chest
Barbell Bench Press 4 sets 12 reps one warm up set
Incline Bench Press 3 sets 12 reps
Cable Crossovers 3 sets 20 reps light weight to squeeze on every set
Pec Deck 3 Sets 15 reps
Incline Dumbell Flies 3 sets 12 reps

Day two Back Abs
Lat Pulldowns 4 sets 15-20 reps one warm up set
Deadlifts 3 sets 5-8 reps
Barbell Rows 3 sets 12 reps
T bar Rows 3 sets 12 reps
Pull ups 3 sets to failure
Seated Rows 3 sets 15 reps
Cable Pullovers 3 sets 12 reps
Cable crunches 3 sets 20 reps
Leg/hip raises 3 sets 20 reps

Day 3 Legs
Leg press 4 sets 50 reps one warm up
Smith Machine Front Squats 3 sets 8-12 reps
Lunges 3 sets 12 reps body weighted
Leg Extensions 3 sets to failure
Seated leg curls 3 sets 12 reps
Lying leg curls 3 sets 12 reps
seated calf raises 3 sets 20-30 reps
calf extensions 3 sets 50 reps

Day 4 Abs
Crunches 3 sets 20 reps
Leg/hip raises 3 sets 20 reps

Day 5 Traps Shoulders
Shrugs 4 sets 12 reps one warm up
Reverse Peck dec 3 sets 12 reps
Seated Smith Machine Military 3 sets 8-12 reps
Dumbell Lateral Raises 3 sets 12 reps
Dumbell Front Raises 3 sets 8 reps
Cable behind the back lateral raises 3 sets 12 reps
Bent over lateral raises 3 sets 12 reps

Day 6 Biceps Triceps Forearms Abs

Dumbell Curls 3 sets 8 reps
21's 3 sets
Preacher Curls 3 sets 12 reps
Concentration curls 3 sets 12 reps
Close Grip Bench Press 3 sets 12 reps
Cable pushdowns 3 sets 12 reps
Skull Crushers 3 sets 12 reps
Dumbell Kick Backs 3 sets 12 reps
Seated Dumbell wrist curls 3 sets 15 reps
Standing behind the back dumbell wrist curls 3 sets 15 reps
Cable crunches 3 sets 20 reps
Leg Hip Raises 3 sets 20 reps

Day 7 OFF

Cardio
Do low entensity 3.5 on the treadmill for 30 minutes on day's 1,5,6

This is all you need to do along with a good diet and good supplementation program. This is the workout to get you big and ripped.

[4272jonathan]

Hi,

Obtaining a massive and ripped physique is the goal of many people who step inside the weight room. There is a stigma in which people wrongly assume that an individual cannot become massive while losing fat simultaneously; This assumption, however, is wrong. It just takes time and dedication.

These are the tenets of getting big and ripped:
1. Patience.
2 Proper nutrition and hydration.
3. Sleep.
4. Proper training.

While the first tenet cannot be taught, the other three can.

In regards to proper nutrition, the popular bodybuilding myths of megadosing on vitamins and protein should be eschewed. Strength athletes do NOT need much more protein than other athletes, because high protein wont increase performance or muscle per se. In addition, they don't need to overdose on individual vitamins and minerals because this wont be beneficial, and cant lead to nutrient imbalances and disturbed homeostasis. In addition, consistently taking in too many fat soluble vitamins can mess up the liver. I recommend going to www.mypyramid.gov and utilizing their program for coming up with a custom diet... A diet that is high carb, moderate protein (i.e, 1.2g protein per KILOGRAM of bodyweight), and moderate fat, and rich in complex whole gain carbs, fruits and vegetables, is very good for performance enhancement as well as a nice physique. I also recommend getting at least four liters of water per day, as water is the most important thing for athletes. Supplement wise, I take uni liver, which is a rich source of heme iron; Two pills twice per day (one upon waking, and once before bed). Udo's blend, or any other omega 3-6-9 supplement is beneficial, as it offers a myriad of benefits, such as metabolism boosting, depression reduction, joint lubrication, etc. Creatine and Beta Alanine have been scientifically proven to work; Check out www.ncbi.nlm.nih.gov/pubmed to find peer reviewed scientific articles on supplement science...

As far as lifting and cardio go, simply put there may be no pussyfooting in the weight room. To build mass and burn fat, I utilize a combination of heavy and light movements with short rest periods. Here are examples:

monday-back:
barbell shrugs *heavy, but also rack dead warmup
rack deadlift *extremely heavy, give it all you've got
hang clean
corner t-bar row
face pulls with a rope, on a lat pulldown station
decline situps *1xfail

tuesday- arms:
tri set: decline skullcrusher/dumbbell two-arm in-front of face tricep extension/two-arm kickbacks
partial rope tricep extension
bench dips
tri set: barbell curl/hammer curl/reverse grip dumbbell curl
low pully 1-arm curl
1-arm dumbbell spider curl
cable crunches 2x20
60 minutes elliptical

wed-
60 minutes elliptical

thursday- shoulders:
superset: barbell upright row/push press, clean the bar from the row to the push position
1-arm cheat lateral raise, hold on to something immobile with other hand and lean out
low cable lateral
low cable behind-the-back lateral
*light prone rear lateral with dumbbells, lying on flat bench with head and neck off of the edge
*light dumbbell external rotation
decline situps

friday- legs/abs
olympic grip front reverse lunge, touch knee on every rep
olympic grip front squat
box squat
kneeling 1-leg hammer stength hamstring curl
cybex leg extension
decline dumbbell fly with pronation at the top of the movement
dumbbell floor press
high cable crossover
decline situps 1xfailure
60 minutes elliptical

Saturday/Sunday:
elliptical if you want

Unless otherwise notes set/reps are 3x10 with a rest of 45 seconds.

After doing this program for 8-12 weeks, I switch to a whole body program in which Monday/Wednesday/Friday I do a 30 minute run, some pushups, situps, and tuck jumps in the morning, followed by a whole body workout in the gym later than evening.

One thing that is extremely beneficial for athletes is yoga. It really helps with flexibility and core development. It is relaxing, as well.

Once again, go in the gym and hit it extremely hard, because the more you work the more your capacity to do work increases, and the more your capacity increases, the better your physique will be. After that, consistently make good choices in the kitchen, drink enough water, and don't overdo it with the protein. Be patient, because it takes a long time to get big AND ripped at the same time.

I recommend this program to anyone who wants to improve their fitness and physique.

Also, I like to read www.t-nation.com because they're always relevant and update frequently (Monday's with Thib are awesome!)

[aoklesson]

Many people are looking to get big and gain muscle while getting ripped and minimizing fat gain. While this is Hard to do it is not impossible, provided you follow a proper training and nutrition program. The training program should include a combination of compound exercises, (For more muscle activation, and mass gain), as well as isolation exercises (for greater muscle definition). The program should also include several Cardio sessions lasting no longer than 20 minutes in order to minimize fat gain, while ensuring no loss of that hard gained muscle. This workout show the exercises/sets/reps you should do in order to achieve this goal:

Day 1: Chest/Shoulders/Triceps
Incline Barbell Press 3x 8-10
Flat Dumbbell Bench Press 3x 8-10
Cable Fly 2x 10-12
Standing Barbell Military Press 3x 8-10
Dumbbell Lying Rear Lateral Raise 3x 8-10
Dumbbell Shrug 2x 10-12
Close Grip Bench Press 3x 8-10
Dumbbell Overhead Tricep Extension 3x 8-10
Tricep Pushdow-Rope Attachment 2x 10-12

Day 2: 20 Min. High Intensity Interval Cardio (Sprints, Hill Sprint, Jump Rope, Bleacher Runs, etc...)

Day 3: Back/Biceps/Abs/Forearms
Deadlifts 3x 8-10
Wide-Grip Lat Pulldown 3x 8-10
Bend over Dumbbell Row 2x 10-12
Chin-ups 3x 8-10
Standing Barbell Curl 3x 8-10
Incline Dumbbell Curl 3x 8-10
Alternating Dumbbell Hammer Curls 3x 8-10
Barbell Wrist Curls 2x 8-10
Behind the Back Barbell Wrist Curls 2x 8-10
Hanging Leg Raises 2x Failure
-Superset With-
Cable Crunch 2x Failure

Day 4: 20 Minutes High Intensity Interval Cardio

Day 5: Legs and Abs
Squat 3x 8-10
Leg Press 3x 8-10
Leg Extensions 2x 10-12
Romanian Deadlift 3x 8-10
Lying Leg Curl 3x 8-10
Seated Leg Curl 2x 10-12
Standing Calf Raises 3x 8-10
Seated Calf Raises 3x 8-10
Decline Crunch 2x Failure
-Superset With-
Decline Oblique Crunch 2x Failure

Day 6: 20 Minutes Moderate intensity Cardio (Jogging, incline treadmill walk, etc.)

Day 7: Rest

All of the exercises are 30-45 seconds rest between sets and 1-2 minutes rest between exercises
this program shoul be followed for 8-12 weeks with a 1-2 week rest period after (moderate cardio should be included in the rest 1-2 week rest period)

I would Recommend this workout to any individual who is looking to get BIG while simultaneously getting Ripped.
This workout is effective for both bulking and cutting, the individual just needs to modify their caloric intake to either a surplus or deficit based on their goals.
Other factors that an individual must perfect in order to achieve this goal of becoming big and ripped include: Proper nutrition, Adequate Rest, Proper technique in all of the exercises, and a good Mentality of their goals (know what you want to accomplish and that you have the abillity to acomplish it.)

[TiagoDoyle]

It is probably the goal of 90% of people who enter a weight room to get BIG and RIPPED. To get that phisique, one needs to have dedication, patience, nutrition, hardcore training and recovery.

As far as nutrition goes, I recommend a cycling diet. Cycle protein, carbs and fat. Overall have high protein, medium carb and low fat. But have a lower protein day and a even higher protein day every couple of weeks, have one or two days in a week that are high carb, and once a month have a high fat day (yes, that's right).

As for training, I see a lot of people saying you need strenght training and other people saying you need supersets or trisets to get ripped. Ok, why not both?
So my training plan is this:

Chest + Biceps (DAY 1)
Bench presses 4 6-7 2-3
Incline barbell presses 4 6-7 2-3
Hammer decline presses 4 6-7 2-3
Hammer chest presses [dagger] 4 8-10 2-3
Incline dumbbell flyes 4 8-10 2-3
giant set with (4)
One-arm cable curls (facing stack) 3 10-12 -
One-arm cable curls (facing away from stack) 3 10-12 -
Cable concentration curls 3 12-15 -
High cable curls 3 12-15 1-2


Legs + Shoulders (DAY 2)
Smith machine Squats 3 6-7 2-3
Hack squats 3 6-7 2-3
Leg presses 4 6-7 2-3
Leg extensions 4 8-10 2-3
Romanian deadlifts 4 6-7 2-3
Lying leg curls 4 8-10 2-3
giant set with (4)
Dumbbell shoulder presses 3 10-12 -
Dumbbell upright rows 3 10-12 -
Dumbbell lateral raises 3 12-15 -
Dumbbell bent-over Laterals 3 12-15 1-2


Back + Triceps (DAY 3)
Barbell rows 4 6-7 2-3
Pullups 4 6-7 2-3
One-arm machine rows 4 6-7 2-3
Seated cable rows 4 8-10 2-3
Barbell shrugs 4 6-7 2-3
Dumbbell shrugs 4 8-10 2-3
giant set with (4)
Triceps pushdowns (overhand grip) 3 10-12 -
Reverse-grip triceps pushdowns 3 10-12 -
Dumbbell overhead triceps extensions 3 12-15 -
Barbell lying triceps extensions 3 12-15 1-2


Chest + Biceps (DAY 4)
triset with (3)
Incline dumbbell presses 3 10-12 -
Incline dumbbell flyes 3 10-12 -
Dumbbell flyes 3 10-12 1-2
superset with (2)
Cable crossovers (low pulley) 3 12-15 -
Cable crossovers (high pulley) 3 12-15 1-2
Barbell curls 4 6-7 2-3
Incline dumbbell curls 4 6-7 2-3
EZ-bar preacher curls 4 8-10 2-3
Hammer curls 4 6-7 2-3
Behind-the-back wrist curls 3 8-10 1-2
Standing reverse wrist curls 3 8-10 1-2

Legs + Shoulders (DAY 5)
triset with (3)
Squats 3 10-12 -
Hack machine squats 3 10-12 -
Dumbbell lunges 3 12-15 2-3
superset with (2)
Leg curls[double dagger] 3 12-15 -
Leg extensions 3 12-15 1-2
Dumbbell shoulder presses 4 6-7 2-3
Machine shoulder presses 4 6-7 2-3
Dumbbell upright rows 4 6-7 2-3
Cable lateral raises 4 8-10 2-3
Dumbbell reverse flyes 4 8-10 2-3

Back + Triceps (DAY 6)
giant set with (4)
Pullups 3 10-12 -
Behind-the-neck pulldowns 3 10-12 -
Reverse-grip pulldowns 3 12-15 -
Straight-arm pulldowns 3 12-15 1-2
Seated cable rows 3 12-15 1
superset with (2)
Smith machine behind-the-back shrugs 3 10-12 -
Barbell shrugs 3 12-15 1-2
Close-grip bench presses 4 6-7 2-3
Dips 4 6-7 2-3
Dumbbell overhead extensions 4 8-10 2-3
Machine kickbacks 4 8-10 2-3

With that, add a couple of ab workouts and a couple of 15-20 min interval cardio training. I can't credit this workout to myself, it's a Flex workout modified by me.

Of course, not one single thing will work for everyone. But you should give it a try and see if it works for you.

It's a lot of work being at the gym 6 days a week, but try it for about 2 months and see the results.

Don't forget to eat right and sleep enough.

[History in Effect]

Many people claim that getting big and ripped at the same time is almost impossible without steroids. Those people are in fact wrong..very wrong. Frank Zane was a beast and ripped as could be. In the beginning, he only used high reps with low weight, but only with heavier weights did he win Mr. Olympia. After his Mr. Olympia victory in 1977, Zane remarked that "the only way you can get muscle size is through heavy training." ( Book of Champions, Joe Wuebben, 25). Light weights and light reps won't work you, but moderate to heavy weights will. You also have to concentrate on the weight. You might have physical strength, but you need that mental to concentrate on that particular body part in able to perform at your best.

What is the best workout to get big and ripped at the same time? Be specific. List exercises, sets, reps, etc...

Chest and Biceps 3x10 Monday
Barbell Press
DB Incline Press
Flyes
Barbell Curls
Preacher Curls
Concentration Curls

Back and Triceps 3x10 Tuesday
Deadlifts
Lat Pulldown
Cable Rows
Close-Grip Bench Press
Overhead Extension
Reverse Grip Cable One-Arm Pressdowns http://www.criticalbench.com/exercis...-pressdown.htm

Cardio and abs Wednesday
Hanging Knee Raises 6x6
Seated Knee Ups 4x6
Side Bends 4x6(LOW weight..not trying to make your waist wider with heavy weight)


Shoulders and Traps 3x10 Thursday
Military Press
Lateral Row
Bent-Over Lateral Rows
DB Shrugs
Barbell Shrugs

Quads and Hamstring Friday
Leg Extension
Squats
Leg Press
Lying Leg Curl
Stiff-Leg Deadlifts

Cardio and Abs Saturday
Decline Weighted Crunches 6x6
Machine Crunch 4x6

Off-day Sunday

You can throw in forearm work on shoulder day and calves on leg day by doing the same 3 sets of 10.

Who would you recommend this workout to? Explain.
This workout is great for beginners, but it is recommendable to everybody. It is pretty straightforward hitting each body part in different ways. My first workout consisted of 3 sets of 10 and its great bodybuilding routine to start off at. If your more advanced, you could use 5x5 or German Volume Training. This workout is simple, but still effective. I don't want to burden you down in specialized exercises, because this routine covers the bases.

Is this workout as effective as bulking and then cutting?
The workout is effective either way as you still want to build quality muscle. You might be bulking, but I am pretty sure you want to eat a lot of high protein/moderate carb food that will get you bigger, stronger, and still be ripped. The workout is still effective when cutting because you will probably be adding some extra cardio sessions to cut or just turning up the intensity of the ones you already have.

What other factors need to be perfect in order to achieve the ripped look?

Also, it is about conditioning too. Take it from Larry Scott who won the first Mr. Olympia. "The real secret here is...taking little or not rest between sets"( Wuebben, 164). I am guessing he means about 45 to 60 seconds between sets which is what I try to do and what I read that 2 time Mr. Olympia Jay Cutler also uses.

Don't forget cardio too as I mentioned earlier. I seen some pretty big ripped people running on the cardio machines to get off that little fat and reveal those deep separated lines in the quads and hamstrings.

You can't talk about getting big and ripped without mentioning nutrition. You got to eat big to look big. Protein builds muscle, so take it in. Carbs needed for energy. You need fats(unsaturated) for to protect your organs and to produce at your best. Here are some brief tips that I recommend when it comes to nutrition.

1)Plan your meals in advance. This will enable you to eat if your in a hurry and still meet your requirements for your diet or mass building plan. Factor in cheat meals because those keep you sane instead of INSANE.

2) Eat clean. This follow the first tip. You plan your meals in advance, so you will be less likely to eat clean.

3) Don't forget the mental. You might see that juicy doughnut or pizza, but focus on your goals inside and what you need to do to get big and ripped. You take in protein not doughnuts unless its a designated cheat time.

4) Motivation. You have to stay motivated in order to get big and ripped. If your not motivated, you will not set those goals. I see Mtv: MADE all the time and those kids want to quit, but they are motivated to continue on in setting their goals. If your motivated, you can't be stopped.

5) Get sleep. You need to rest. Your body recovers during rest and you need this. Without adequate rest, you will not be performing at your best.

[soundcheck129]

TOPIC: What Is The Best Workout To Get Big & Ripped At The Same Time?

Contrary to popular belief, getting big and getting ripped don't have to be mutually exclusive. Let's face it - no one really wants to be in a constant cycle of bulks and cuts, especially if you want to have an active social life. But it's really not necessary to add pounds of unwanted fat just to diet intensely in pursuit of a fine physique.

What is the best workout to get big and ripped at the same time?

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.

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 feature cardio and abdominal 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
BB Shrug: 3x6
Lat Pulldown: 3x6
Stiff-Legged Deadlift: 3x6
DB Curl: 3x6

Day Two: Cardio and Abdominals

30 Minutes HIIT (bike/treadmill)

3x Ab Circuit:

Leg raises
Weighted Crunches
Reverse Crunches
Side Bends

Day Three: Push 1

Squat: 3x6
Bench: 3x6
Calf Raise: 3x6
Arnold Press: 3x6
Seated Leg Press: 3x6
Triceps Extension: 3x6

Day Four: Cardio and Abdominals


30 Minutes HIIT (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
DB Shrug: 3x12
BB Curl: 3x12

Day Six: Push 2

Incline DB Press: 3x12
Front Squat: 3x12
Triceps Pushdown: 3x12
Seated Calf Raise: 3x12
Military Press: 3x12
BB Flyes: 3x12

Day Seven: Off/Active Rest

Who would you recommend this workout to?

I would recommend this workout to anyone except 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 to joints.

What other factors need to be perfect in order to achieve the ripped look?

While training and intensity are obviously important, the time spent in the gym is only half of this equation. Nutrition 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 500 calories - enough for growth, but not enough for fat gain. On cardio 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 every macronutrient (carbohydrates, protein and fat) for growth, so try to eat a balanced diet with plenty of meat and vegetables.

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.

And don't forget - your muscles grow when you rest, so take it easy when you're not hitting the weights. Try to stay stress free (to keep cortisol levels at a minimum) and aim for eight hours of sleep each night.

[XxThe_MachinexX]

Becoming big and ripped at the same time can be done with

#1) A strict diet
#2) A good training program

Diet - I found that low carb diets work best for me. I'm not telling you to give them up all together but a reduction in you carbohydrate intake is a must. I would start by lowering them to under 100g a day every other day and then take it from there. Sometimes i will go low carb all week and then double sometimes triple my carb intake on sunday. Keep your protein at least 1g-1.25g a day and fats at around 60-70g on your low carbs days.

Training - I found that working out the body more frequently with superset of opposing muscle groups in the way to go. Keep weight heavy as possible for a max of 10-12reps. I used this kind of program on Monday, Tuesday, Thursday, Friday hitting my whole body twice a week. With HIIT cardio on Wednesday and Saturday.

Workout 1

Chest / Back / Delts

-Bench SS with Latpulldowns
-Incline press SS with Cable rows
-Crossovers SS with Closegrip pulldowns
-Dips SS with T-Rows
-Overhead Press SS with Side lateral Raises

Workout 2

Arms / Legs

-Dumbell curls SS with overhead extensions
-Barbell Curls SS with Close grip bench
-Squat SS with Stiff leg deadlifts
-Leg extensions SS with leg curls
-Hack SS with Calf Raises

This is just an example but each group of supersets are done 4-5 sets with no rest in between untill the next group of excersises. This will super charge your heart rate and burn alot of calories. Since you are training your body twice a week it will need more calories to recover. If you hit a sticking point opt for low-intensity cardio after your workout. (you can also run this program 3 days a week hitting everything 1.5)

[soundcheck129]

Winners posted:

http://www.bodybuilding.com/fun/get_...ed_workout.htm

[mikeynice2000]

A caloric deficit is required to lose weight while a surplus is required to gain muscle...those are just the demands of the human body. That's why high level bodybuilders go through such dramatic cycles of bulking and cutting. Many people think they are becoming more muscular while dieting, but I can assure you that a slight decrease in body fat will make any muscular individual look that much better, especially during a work out. Getting bigger, and ripped at the same time is an appropriate concept for people who are in their first year or so of training, but anyone at an advanced level will not be gaining muscle while dieting, or getting cut while adding pounds of muscle...it just doesn't work like that or we would all look a lot beter.

[Don Dickson]

Originally Posted by mikeynice2000

A caloric deficit is required to lose weight while a surplus is required to gain muscle...those are just the demands of the human body. That's why high level bodybuilders go through such dramatic cycles of bulking and cutting. Many people think they are becoming more muscular while dieting, but I can assure you that a slight decrease in body fat will make any muscular individual look that much better, especially during a work out. Getting bigger, and ripped at the same time is an appropriate concept for people who are in their first year or so of training, but anyone at an advanced level will not be gaining muscle while dieting, or getting cut while adding pounds of muscle...it just doesn't work like that or we would all look a lot beter.

can you atleast explain why?

[supahstar]

Originally Posted by webmaster

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* Note: How can I win? Answer all questions in the order that they are asked.

--------------------------------------------------------------------------

TOPIC: What Is The Best Workout To Get Big & Ripped At The Same Time?

For the week of: 11/26 - 12/01
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

Lower reps for getting big, higher reps for getting ripped... right? The general idea seems easy, but how can one combine the two ideas together?

What is the best workout to get big and ripped at the same time? Be specific. List exercises, sets, reps, etc...

Who would you recommend this workout to? Explain.

Is this workout as effective as bulking and then cutting?

What other factors need to be perfect in order to achieve the ripped look?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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Lift heavy for minimum repetitions and decrease your eating habit and try to have a good supplement to replace your food..