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
Our primary focus will be increasing muscle volume. This means you'll need to do reps of 8~12. Common mistakes include focusing on doing reps of below 4, which focuses on strength training and doing reps above 14, which focuses on endurance. Complete at least 3 sets per exercise. The 4th set can be an extra to give your muscles an extra boost. Work your larger muscles hard, then isolate out the smaller muscles. You won't want a disproportionate body (large arms, no chest is common).
It is during this repair that your muscles increase in size. You should be breathing hard, and you should be wanting to quit during the set. When you do feel like quitting, this is where you must exert that one last strength and grind out 1~3 more reps. Take your time during this crucial part; NEVER say to yourself, "Next time". Take your time to breathe hard. You can even take 3 deep breathes, which is what I personally do when I push myself.
If you can lift the weight more than 12 reps, move up a notch. Repeat the process.
Exercising the upper body isn't too complex. Let's talk about the core and legs.
The Core and 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.
The dead lift and the squat are the primary core exercises. Core exercises strengthen your foundation and consequently, your other muscles become stronger as well.
While you can isolate muscles in the upper body, you want to do compound exercises like the dead lift for your core and legs. This is especially true since you want your upper body to look more ripped than your lower body.
By doing your core exercises, you increase the limit of growth your upper body can reach. Without them, you'll just hit a plateau.
Let's now discuss nutrition.
Eating Habits
Nutrition is a complex topic, but here are some guidelines and tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
3. Your protein supply in your blood stream depletes every 3 hours, so it's important to have a meal - a complex carb and protein - every 3~4 hours.
3. Avoid saturated/trans fats but get your supply of essential fats. I personally like natural peanut butter with Silk's soy milk; they've got the protein and the essential fatty acids.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. Eat more food by 20%. Separate your meals into smaller more frequent meals that you should eat every 3~4 hours.
6. By calorie, make your meal around 50% carbs, 30% protein, 20% fats.
Let's briefly summarize what we've learned so far: rep 8~12 and set 3 for volume gain, compound exercise your core, and get your protein and complex carb every 3~4 hours.
Where Do I Go From Here? - 15683
Repetition
Our primary focus will be increasing muscle volume. This means you'll need to do reps of 8~12. Common mistakes include focusing on doing reps of below 4, which focuses on strength training and doing reps above 14, which focuses on endurance. Complete at least 3 sets per exercise. The 4th set can be an extra to give your muscles an extra boost. Work your larger muscles hard, then isolate out the smaller muscles. You won't want a disproportionate body (large arms, no chest is common).
It is during this repair that your muscles increase in size. You should be breathing hard, and you should be wanting to quit during the set. When you do feel like quitting, this is where you must exert that one last strength and grind out 1~3 more reps. Take your time during this crucial part; NEVER say to yourself, "Next time". Take your time to breathe hard. You can even take 3 deep breathes, which is what I personally do when I push myself.
If you can lift the weight more than 12 reps, move up a notch. Repeat the process.
Exercising the upper body isn't too complex. Let's talk about the core and legs.
The Core and 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.
The dead lift and the squat are the primary core exercises. Core exercises strengthen your foundation and consequently, your other muscles become stronger as well.
While you can isolate muscles in the upper body, you want to do compound exercises like the dead lift for your core and legs. This is especially true since you want your upper body to look more ripped than your lower body.
By doing your core exercises, you increase the limit of growth your upper body can reach. Without them, you'll just hit a plateau.
Let's now discuss nutrition.
Eating Habits
Nutrition is a complex topic, but here are some guidelines and tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
3. Your protein supply in your blood stream depletes every 3 hours, so it's important to have a meal - a complex carb and protein - every 3~4 hours.
3. Avoid saturated/trans fats but get your supply of essential fats. I personally like natural peanut butter with Silk's soy milk; they've got the protein and the essential fatty acids.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. Eat more food by 20%. Separate your meals into smaller more frequent meals that you should eat every 3~4 hours.
6. By calorie, make your meal around 50% carbs, 30% protein, 20% fats.
Let's briefly summarize what we've learned so far: rep 8~12 and set 3 for volume gain, compound exercise your core, and get your protein and complex carb every 3~4 hours.
Where Do I Go From Here? - 15683
About the Author:
Now you know the basics. But you'll eventually need a more structured program. You'll also need to know how to lower your body fat into the 5~9% range where your six pack will show. Check out this 52-week body transformation program. Browse through other programs as well! Start today!
