How do you get ripped?
- Thread starter Gorgar
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Wear clothes one size down and kneel over.
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Tons of protein and a great neck workout.
Tons of protein and a great neck workout.
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Lift and don't eat like a pig
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Find a program and diet that suits your goals.
Training Wise: If you want strength, focus on low rep ranges/heavy weights for compound movements for 1-2 of the sets and volume work (8-12) with lower weight. If you want to specifically get more muscular, focus on high rep ranges and lower weights, along with targeting every specific muscle). Keep in mind that strength is your brain's ability to use the muscle fiber you already have (which is why you need volume work even when training for strength), meaning the bigger you are the more strength potential you have.
Diet Wise: Calories in calories out (CICO), if you want to gain weight then prioritize carbs and protein in your diet, along with eating in a surplus (around a 500 cal surplus) there are Base Metabolic Rate (BMR) calculators available online to determine your maintenance calories. If you want to lose weight, eat in a 500 cal deficit, and make sure to prioritize fats and protein (fats take a while to go through your system so you feel full for longer). CICO is king in the end, its just that you can make some dietary changes to WHAT you eat to better control HOW MUCH you're eating.
STRENGTH SPECIFIC TIP: Use cluster sets for some or all of your compound movements, instead of a set of 8 reps, make it 2+2+2+2 with a 30 second rest in between, this allows you to use heavier weight and puts a greater load on your muscles which stimulates neural adaptation (strength!) Additionally, at the start of every gym session, do a 1 rep set with a heavier weight, this will allow you to retain and build strength even if the rest of your day is about volume (more reps less weight).
Linked video is a cool dude whose free program I use (general strength), the excel files are in the description, one thing I must say is that if you do the general strength program, add some bicep and forearm isolation work.
Training Wise: If you want strength, focus on low rep ranges/heavy weights for compound movements for 1-2 of the sets and volume work (8-12) with lower weight. If you want to specifically get more muscular, focus on high rep ranges and lower weights, along with targeting every specific muscle). Keep in mind that strength is your brain's ability to use the muscle fiber you already have (which is why you need volume work even when training for strength), meaning the bigger you are the more strength potential you have.
Diet Wise: Calories in calories out (CICO), if you want to gain weight then prioritize carbs and protein in your diet, along with eating in a surplus (around a 500 cal surplus) there are Base Metabolic Rate (BMR) calculators available online to determine your maintenance calories. If you want to lose weight, eat in a 500 cal deficit, and make sure to prioritize fats and protein (fats take a while to go through your system so you feel full for longer). CICO is king in the end, its just that you can make some dietary changes to WHAT you eat to better control HOW MUCH you're eating.
STRENGTH SPECIFIC TIP: Use cluster sets for some or all of your compound movements, instead of a set of 8 reps, make it 2+2+2+2 with a 30 second rest in between, this allows you to use heavier weight and puts a greater load on your muscles which stimulates neural adaptation (strength!) Additionally, at the start of every gym session, do a 1 rep set with a heavier weight, this will allow you to retain and build strength even if the rest of your day is about volume (more reps less weight).
Linked video is a cool dude whose free program I use (general strength), the excel files are in the description, one thing I must say is that if you do the general strength program, add some bicep and forearm isolation work.
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You need to have some sort of training regimen, but the most important part is diet. A lot of the aesthetic differenced from fit and ripped is genetics
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You will need willpower and the ability to endure pain.
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Cocaine and push ups. You put some lines on the floor and do some push ups. When you get tired you snort some cocaine and do more push ups. If you develop an addiction, that means it's working.