How to Get Ripped Fast | What You Need to Know
5How to Get Ripped Fast
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How to Get Ripped Fast | Best Weight Training Exercises
There is nothing more discouraging than following a weight training plan and getting absolutely no results. You see, weight training is a science all in itself and so is knowing how to get ripped fast. If you don’t follow it properly and adequately then you not only will not see any results but you might be doing yourself harm as well. You ever wonder how those guys at the gym got ripped fast? they followed a proven plan that included How to Get Ripped Fast that actually work. I know you’re probably asking yourself right now just exactly what those exercises are. Lucky for you, you have me.
Chest: Bench Press and Flat DB Chest Press
Back: Bent Over Barbell Rows and Close Grip Chin Ups
Shoulders: Seated DB Shoulder Press and Standing Military Press
Triceps: Dips and Tricep Pressdowns
Biceps: Standing Barbell Curls and Incline Bicep Curls
Quads: Squats and Lunges
Hips: Deadlifts and Stiff Leg Deadlifts
Lower Back: Good Morning
Calves: Standing Calve Raises
Abdominals: Weighted Ball Situps and Weighted Cable Crunches
How to Get Ripped Fast | Weight Training Tips
Weight training is not an easy thing to master, if it was then everybody and their grandmother would be walking around looking like professional body builders. There are a few very important things that most people who are successful at weight training are familiar with, these tips will not only help you in your weight training goals but in every aspect of life as well. These tips WILL not only teach you how to get ripped fast but also how to get ripped arms fast and how to get ripped abs.
First Tip: Goal setting
This is very important to get right. When first starting out you want to set realistic goals that you can achieve and improve on. Don’t set your goals to be something like gaining 50 pounds of muscle in 1 month, this isn’t going to work. Instead, set goals like “for the first month I want to gain 3 pounds of muscle and add some definition to my arms”. Then you can set a goal like “this month I want to gain 3 more pounds of muscle and start seeing definition in my abs”. Most important part is to keep building up and improving after each goal you’ve set for yourself.
Second Tip: Commitment
This is obviously the hardest part of anything and this is where most people fall apart in their weight training. Your commitment to this is KEY and without commitment you are never going to get the results you want. You must take action and follow through with your goals. Things will get tough and you aren’t going to want to do them after a while. You need to suck it up and just push through, because that is the only way you are ever going to accomplish anything. You can’t try something out for a couple weeks and say ” this is too hard, I’m not really seeing any results yet, I quit”. This is how you never achieve anything worthwhile in your life. Stay committed and persistent and you WILL see results.
Third Tip: Education
If somebody came up to you and asked if you could help them transform their body in 12 weeks, would you be able to tell them that you could definitely help them? If not then you obviously won’t be able to transform your body in 12 weeks either. Before you start any sort of weight training regiment you need to do your research first. Find out how your body works and what’s best for it. Go to the library and rent some books or better yet go online and find the millions of pieces of information out there about this topic. You can’t go into this blind just hoping that you are doing things right. The more research you do the better prepared you will be.
Fourth Tip: Proper Technique
This one is pretty self explanatory, but just for fun let’s come up with an example. Say you know nothing about changing the oil in your car, would you go ahead and try it anyways? and risk messing things up for your car? I would hope not, so why would you decide to go into weight training and dive right into it without knowing the proper techniques and methods. Not knowing the proper technique could cause serious harm to your body and then you’re gonna be really screwed. All you have to do is get a gym membership and get yourself a trainer, somebody who already knows what they are doing and can easily help you learn the proper ways to go about your weight training. You can even buy some dvd’s online that show and explain the proper techniques to you, don’t be STUPID.
Fifth Tip: Progression
This goes in part with your goal setting, after every week of your weight training regiment you must try and outdo your previous week. If you benched 150 pounds last week then try to bench 155 or 160 this week. Go up a reasonable amount and don’t try to do more than you can handle because this is how you get hurt. I’m sure you understand what this one is all about and there’s no need for me to explain it any further.
How to Get Ripped Fast | Final Thoughts
Basically, the most important parts I want you to take out of this post is to know what you are getting yourself into with weight training and that you cannot quit when the going gets tough. There is a reason why so many fail in their attempt to get a ripped body, that reason is because it isn’t easy. You have to get in the right mindset and just go through it until you see the results you like. Plus once you start seeing results it is going to be much easier for you to keep following what you are doing because you will realize that it really is working for you. So, stay focused and committed, and do your research beforehand. Hope you enjoyed this post on how to get ripped fast.
How to Get Ripped Fast | Top 5 Back Workouts
04 months ago
by Ripped Guy
in Uncategorized
How to Get Ripped Fast | Top 5 Back Workouts
When it comes to back workouts, most men favor pull-ups and pull-downs. This is no longer a surprise! – Since these two movements are targeting the “Latissimus Dorsi” or “Lats” which serves as the largest back muscle.
According to CJ Murphy, gym expertise and owner of Total Performance Sports in Massachusetts, training the muscles surrounded by the lats strengthens the upper body. Murphy added that as the body’s trapezius and rhomboids stabilizes its muscular shoulder blades, the shoulder joints will likely create arm movements. Hence, the body starts to get ripped.
Thinking of ways on how to get ripped fast? In this article are the five best back workouts to check out.
- Hyper Extensions – Also known as “Back Raising”, this workout is guaranteed to make your hamstrings, spinal erectors and buttocks work. Stand along the hyperextension station’s middle. While facing a large flat pad, slowly lean frontward until your upper thighs are positioned at the pad. Keep your legs straight as you place your feet on the smaller pad. Once you’re already in position, lower your upper body with your waist until it becomes perpendicular on the floor.
- Lat Pull-ups are one of the best ways to get ripped fast. This is simply done by grabbing a pull-up bar using your hands a bit wider and your shoulders width apart. Stretch your lats by keeping your arms straight. Maintain this position for a few seconds. Slightly curve your back then pull yourself towards the bar until your chin reaches its lower part. Also maintain this position for a few seconds.
- Lat Pull-downs are also one of the best ways to get ripped fast since it strengthens your rear deltoids, forearms and biceps. Attach a bar into a high pulley before grabbing it a bit wider using your shoulders. Place your knees under a knee pad after sitting down at the machine. Keep your arms straight by stretching your lats. Maintain this position for a second. Pull the bar down frontwards as you touch the bar into your chest. Again, maintain this position for a few seconds. End this back workout by raising your arms from its starting position.
- “Bent over Barbell” back workouts is one of the basic ways of getting a ripped back. Here, you can use underhand grips in strengthening your lower lats. This workout is done by bending your waist then grabbing a barbell with your hands positioned along the shoulder width. Tip: Keep a slight bend in your knees when you lift the bar using your arms. Slowly move your arms as you row the barbell into your abdomen. Hold this position for a second before squeezing your back muscles.
- Deadlifts is a “power building” back workout that strengthens almost every main muscle group – be it your quadtriceps, hips, buttocks or forearms. Hold the bar with your one hand facing forward and the other facing backwards. This position allows you to acquire stronger grips in the barbell.
How to Get Ripped Fast | 6 Easy Tricep Workouts
05 months ago
by Ripped Guy
in Uncategorized
How to Get Ripped Fast | 6 Easy Tricep Workouts
So you’ve just achieved toned shoulders and great biceps, but the back part of your arms still look saggy. Getting ripped can be quite tricky so in this article are six easy tricep workouts guaranteed to achieve that almost perfectly shaped body.
- Tricep Pushdowns – Stand straight with your feet apart from your shoulder. Keep your knees bent as you’re grasping a bar attached to a pulley wherein your arms are placed. Tip: Maintain your upper arms stiff against your torso and bend your elbows slowly while pushing the bar downwards until your lower arms forms a parallel position on the floor. Take note that as you thrust the bar downwards, your upper arms are extended without the elbows locked.
- Single-Arm Pullover – This is one of the most preferred tricep workouts involving repetitious arm positioning. This is done by laying your back along with your feet steady on the floor. Using one hand, hold your dumbbell as you’re pointing the elbow of the same arm. Grasping your elbow’s inner part is done by using your other hand, to stabilize your weighted arm’s movement. Extend your arms pointed upwards before lowering it back to your face. Repeat this workout as many times as you want.
- Close-grip Bench Press – Put your hands a bit closer along with your shoulders on a barbell. Unlike other tricep workouts, the close-grip bench press allows you to pull the bar downwards to your upper chest while keeping your elbows steady. The result? Your triceps will start to develop instead of the chest. Push the bar to your arms backwards as you squeeze your triceps.
- Tricep Pushups – Deemed as one of the common tricep workouts, this is done by placing both hands flat on the floor yet the position is closer to its shoulder-width. As you do this workout, here’s a reminder: keep your entire body straight by letting your head and neck positioned in a straight line as you look down on the floor. Lower your body to the floor slowly until your head is almost touched. Push back your arms upwards. Repeat for about 30 – 40 times.
- Overhead extensions – With a dumbbell in hand, stand straight with your feet and shoulder-width apart. Use a dumbbell when pointing your elbow upwards. As much as possible, grasp on its weight while lowering your back underneath the upper body as if you’re scratching your back. Keep your upper arm stiff to the floor, with your elbow pointed towards the ceiling. Lift your weight until the whole arm is almost pointed upwards. However, make sure your elbows aren’t locked. End this workout by lowering your weight to its starting position.
- Dips – This workout is done by sitting on a concrete chair and holding its front edges while facing both sides of the body. Tip: Your knuckles must be faced in forward position as you can either place the back part of your ankles or place your feet towards the bench or floor.
How to Get Ripped Fast | Top Ten Ab Workouts
18 months ago
by Ripped Guy
in Uncategorized
How to Get Ripped Fast | Top Ten Ab Workouts
The most coveted part of the body for men and women is a great and firm set of abs or abdominals. Having well-defined and visible abs makes one look stronger and in a good shape. However, having great abs is not just about good looks. If one wants to just have firmer abs, a good exercise and a good diet is one good discipline. But if a person is more athletic and aims to have better looking abs, one must incorporate and use the most effective ab workouts and core-strengthening exercises.
Top Ten Best Ab Workouts:
1.Sit-ups
Considered as the most effective ab workouts a person can do. It is considered as the push ups of abdominal exercise. Some people with great abs use sit ups to create firmer and better abs. However, sit-ups have been removed in most of the modern routines by the claim that it causes lower back pain if not properly performed. But still, despite the phase out sit-ups are still performed by some old-school fitness persons because they say that it has been tried and effective.
2.Crunches
This traditional ab workout has likewise been in practice for decades but still very effective. Crunches can be used in a well-rounded and complete routine work-out and be considered as the only ab workout exercise needed. This exercise needs to be done in proper form and correctly in order to get the most of it. If a person can do 30 crunches or more without getting tired, he might be doing it improperly or may need more resistance in order to achieve the correct routine. When doing the crunches, contractions must be controlled and must be kept low. Adding some weights to the chest can be also done in order to burn more energy.
3.Reverse Crunches
These ab workouts are the opposite of crunches. Instead of lifting the shoulders, the lower abdominals are used to lift the hips raising the legs with knees bent slightly.
4.Bicycle Crunches:
The bicycle crunches are another ab workout that have been proven effective even in studies. The person lies on the ground just like in the crunch position, the legs should be raised with the knees bent and the legs should move in a peddling motion. The left elbow should touch the right knee as it is bent towards the person and vice versa. These ab workouts should also be done smoothly and should be in controlled motion.
5.Leg/Knee Raises
These ab workouts are also called captain’s chair. This is done by hanging the leg or knee depending on how a person does this by holding himself up using a pull-up bar or leg-raise equipment. Studies showed that this is one of the most effective ab workouts in stimulating the muscle called rectus abdominus. The leg/knee exercise has two ways to perform: with legs straight or legs bent. This is more challenging when the legs are kept straight but still it is advised that the routine with the knees bent should also be done because it stimulates the abdominal muscles in a different way.
6.Wood Chop
This is done by grabbing the handle of the pulley using both hands then twisting the body as if chopping wood. The motion by twisting targets the abdominal muscle called oblique.
7.Russian Twist
This can be done on the floor or the bench that is in a declining position. The person should tilt back making a 45 degree angle to the ground or bench. Hold the arms straight out forming a triangle then the shoulder starts by twisting from side to side.
8.Front Plank
This exercise is very commonly used in dance and yoga classes. This is very effective in core strengthening. To do this, the forearms are placed on the ground in a parallel position to each other and then hold the body up. The back is should be kept straight then contracting the abdominal muscles. This is done by holding for 30 seconds to a minute.
9.Leg and Hip Raises
These ab workouts are done by lying down flat on the back with legs in front. The legs are then lifted forming a right angle without bending the knees. Once the legs are in a vertical position to the hips, push the hips up from the ground. This is very effective in working out the oblique muscles and lower abdominals.
10. Ab Workouts on a Stability Ball
Stability balls or Swiss balls make ab workouts more challenging and very effective. The above mentioned ab workouts can actually be done in a stability ball. This can be done by balancing the ball into any possible position using the core muscles in balancing the person on the ball.