I have been working out for about 3 years on and off. I am 6'2'' 240lbs but i have alot of body fat, and im tired of it. I am going to start taking hydroxycut to help me. What is a good way to get ripped, I heard that you should do alot of reps with less weight is that good. And how many lifts should i do per body part. I dont want to loose any muscle i want to gain alot of muscle but loose the weight, can that happen. Here is what my work out looks like right know
Mon: Chese-Back
Tues: Arms- shoulders
Wen: legs- Traps
Thurs: OFF
Fri: Chest-Back
Sat: Arms-shoulders- calves
Sun: OFF
So what do ya think, should i change anything. Im just tired of my gut, so i decided to stop lifting for mass and lift to get ripped. Is that a good idea is it good to get ripped and then lift hard with alot of weight with less reps. THanks alot for your help.,
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Thread: how to get ripped.
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01-09-2002, 09:09 AM #1
how to get ripped.
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01-09-2002, 09:37 AM #2
correction
first off... its really not necessarily the amount of weight or reps you do that builds muscle, but rather.. the intensity that matters... I recommend high reps lower weight during cutting, mainly because when you cut, you will lose muscle.. and sometimes (most of the time) that means losing strength..
now, first and foremost... you need cardio.. some recommend 20 minutes (excluding warmup) after a workout of high intensity cardio... I tend to agree with that... so, I would recommend that
you do that after every weight routine...
also, you might not want to double up the big muscle groups per day (ie. chest and back). With the limited amount of calories you are taking in, you just wont have the energy to complete the routine without your body catabolizing some muscle tissue...
Here is the routine I go by when I cut:
Mon: Tris & Bis
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Skullcrushers: 3x12
Triceps Pulldowns: 3x12
Triceps Pressdowns or close grip bench press: 3x12
Hammer curls: 3x10-12
reverse curls : 3x12
preacher curls: 3x12
Tues: Legs
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Squats: 4x12
* Leg Press: 4x12
* Leg Extensions: 4 x12
Leg Curls: 4x12
* Alternate these 2 excersices.
Wed: Chest
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Flat Bench Press: 4x12
Inclined Bench Press: 4x12
Cable Crossovers: 4x12
Thurs: Back
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Deadlifts: 4x10-12
Bentover Rows: 4x12
Lat pulldown (or chinups): 4x12
Fri: Shoulders
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Dumbell (or barbell) military press: 4x10-12
Lateral raises 4x12
Rear delt raises 4x12
Do calves every other day doing 4x20 on a different calf
excersice each day (seated calf, standing calf, donkey calf raises).
Do abs when you are not doing calves:
Crunches: 4x25
Leg raises: 4x25
REMEMBER! Cardio is done every post-workout for 20 minutes.
Diet... whew.. thats a whole new can of worms.. someone else care to help there?Anxed
Pull another face
rip another hide
steal the waning moon
from a dying bride
all the world must die
all the world must die
ripped and skinned alive...
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01-09-2002, 10:36 AM #3
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01-09-2002, 02:42 PM #4
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01-09-2002, 05:58 PM #5
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01-10-2002, 11:48 AM #6
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01-10-2002, 04:20 PM #7
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07-03-2009, 01:26 PM #8
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07-03-2009, 02:36 PM #9
- Join Date: Jun 2009
- Location: Eugene, Oregon, United States
- Age: 38
- Posts: 78
- Rep Power: 183
supps are good... I think I'm in the most physically fit condition I've ever been in (i know... sad), but I use a series of supplements. Especially protein. It's pretty hard to get the amount of protein you need out of food without taking in a ton of calories. A gram of protein alone yields 4 calories so it's heavy as it is. Supps are good, just need to read up on them and find out what works for you.
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07-03-2009, 02:40 PM #10
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07-03-2009, 04:00 PM #11
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07-03-2009, 04:21 PM #12
A gram of protein is heavy compared to what? A gram of a carbohydrate which also yields four cals or a gram of fat which yields nine? How many cals does protein within a supplement yield?
I would reitterate what others have already said. Put in the work, watch what you eat, and the rest will fall into place. Consistency is key.
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07-03-2009, 04:48 PM #13
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07-03-2009, 05:22 PM #14
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07-03-2009, 06:55 PM #15
Yeah, almost all supps suck. I have never seen one (aside from protein shakes which I don't consider a "supp") that actually work in a real way. I have tried various creatine products (which just makes you look a little bigger by retaining water -- nothing permanent), various Nitric Oxide products (which don't seem to do much), various fat burners (which do nothing post-ephedra ban) and energy / strength type supps which are nothing but caffeine. Do like the others said and dial in your diet and routine.
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07-03-2009, 09:27 PM #16
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07-03-2009, 09:31 PM #17
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07-06-2009, 11:04 AM #18
- Join Date: Jun 2009
- Location: Eugene, Oregon, United States
- Age: 38
- Posts: 78
- Rep Power: 183
you are absolutely right. it's just that i have been told several times to watch protein intake for this reason. one person told me that i should not use this because it will just make me gain weight and to only use stuff like amino fuel from twin labs, and another told me that protein is heavy and will bulk me up. after performing my own research, i found what you just said and on top of that, usually my shakes are a meal replacement anyhow so i don't really care how many calories it yields as long as it is keeping me from going into a catabolic state. Thanks for the caloric value on the others though, that actually helps me out a bit when i am counting cals in my head =).
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07-06-2009, 11:11 AM #19
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07-06-2009, 11:12 AM #20
- Join Date: Oct 2008
- Location: Littleton, Colorado, United States
- Posts: 5,349
- Rep Power: 6076
This
+This
=This. Correct. Lift heavy, and do cardio, and diet. To burn fat, you must be in a calorie defecit (cals burned > cals consumed). Cardio helps you burn more calories to get in a defecit. Lifting heavy helps you maintain your muscle. Girls lift light. If you want a girl body, lift girl weights. Diet will keep you in a defecit as well. A diet high in proteins and good fats with carbs strategically placed is best for your goals.
Barbell complexes are great for fat burning. They are under rated but will tear you up. Hydroxycut can do nothing for you without a good diet. Get diet and check, then you can be a human lab rat for muscle tech and take a $100 bottle of something that may or may not work. Dieting works though 100% of the time.
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11-09-2009, 02:09 AM #21
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11-09-2009, 02:56 AM #22
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11-09-2009, 03:50 AM #23
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10-08-2013, 12:00 PM #24
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12-03-2013, 07:36 AM #25
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12-03-2013, 08:15 AM #26
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03-07-2014, 11:33 AM #27
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