Gain Muscle and Get Ripped in 3 Steps
So you've been working out for a while, but you haven't seen any results? Or maybe you've never lifted weights before, but you want to get the best results? Do yourself a favor and read the whole article.
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.
Your muscles grow in size when they are resting and repairing from the tears they've sustained during the work out. That is why in every session you must always grind out those 1~3 extra reps when you're at the "giving up" point. Take 3 deep breathes between each rep and grind them out!
If you can do more than 12 reps, get a heavier weight and repeat the formula.
Exercising isn't much of a rocket science, and chances are you probably knew that last paragraph. Let's move on to working your core and legs.
Core, Legs
If you want to get ripped - wide pecs and lats, boulders for shoulders, and nice cut arms - you also need to work out your core and legs. If you don't, you're limiting yourself.
I don't consider doing crunches and sit ups as a core exercise. Core exercise is more like doing dead lifts and squats. Your core is the foundation of your body's muscles - the stronger you core, the stronger your other muscles become because all your muscles are connected.
Doing dead lifts and squats also works out your legs. And since you want to upper body to look ripped, it's ok to isolate your upper body exercises. But since making your legs look ripped isn't exactly your priority, doing compound exercises like dead lifts and squats is the way to go.
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 a certain limit.
Let's now discuss nutrition.
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. Avoid high fructose corn syrup because it causes insulin spikes that specifically promote fat storage.
2. Ideally, you should eat lean protein with a complex carbohydrate every 3 hours, except when you sleep. Your muscles are in a constant state of creation or destruction. This is why it's important to maintain a protein supply, which depletes after about 3 hours.
3. Avoid saturated fats. Get your essential fatty acids from foods like soy milk and natural peanut butter.
4. Ice cream is a specific formula for fat gain because it contains for simple carbs and saturated fat. Avoid ice cream.
5. You need to increase your calorie intake, preferably around 20%. Eat smaller, more frequent meals that, in total, is 20% more than what you usually eat.
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.
To summarize this basic guideline for muscle gain, it's work out for volume, use compound exercises for the core and legs (dead lift and squats), and get your protein every 3 hours.
So Now What?
