How to get ripped muscles in 4 weeks that works

How to get ripped muscles in 4 weeks that works


Introduction
I've done this workout a few times and each time I finished with an amazing lean body and ripped abs.
Instructions
Difficulty: Moderately Challenging
Things You'll Need
Gym
Determination
Steps
1
Step One
Maintain a good diet, goes without saying but needs to be said anyway.
2
Step Two
You'll increase the frequency of the workout each week. Each day will consist of 30 reps, low weight for 8 core lifts. After going through all 8 core lifts, you'll take a short 5 minute break and repeat the workout cycle. The transition between core lifts needs to be 1-2 minutes max. Week 1: 3 days, 2 cycles. Week 2: 4 days, 2 cycles. Week 3: 3 days, 3 cycles. Week 4: 4 days, 3 cycles OR 3 days, 4 cycles.
3
Step Three
The workout cycle is in this order, 30 reps per lift: Squats Bench Calf Raises Lat Pulls Abs-Situps Tricep Curls Dead Lifts Bicep Curls rest 5 minutes and repeat cycle as indicated per Week.

How to Get Abs of Steel that works

How to Get Abs of Steel that works
Introduction
Most people find rock hard abs extremely sexy, but they feel that abs of steel are unattainable. With the right diet and exercises, though, you can turn your flabby abs to rock hard abs in no time. Good abs aren't just for show either. A strong core helps alleviate back pain, too. Follow these steps to get abs of steel and look great.
Instructions
Difficulty: Moderate
Steps
1
Step One
Start with a healthy diet that includes lots of fruits, vegetables and fiber, and not a lot of fatty foods. In order to get abs of steel, you need to begin with cutting the fat in your body. No matter how hard you get your abs, no one can see your six pack if a layer of fat is covering it.
2
Step Two
Do crunches to strengthen your abdominal muscles. There are many different forms of crunches, each one targeting a certain area of your stomach. You can make your workout even more effective by using an exercise ball while you do your crunches.
3
Step Three
Get involved in Pilates. Pilates exercises focus on using your mind to control your muscles, and they concentrate on strengthening your core postural muscles. This is a gentle, yet effective way to get abs of steel.
4
Step Four
Go for a swim. This may not seem like a very effective way of getting abs of steel, but swimming gives the whole body a workout. Add more intensity to your swimming exercise by balancing on a floating ball. This requires that you use your entire core to stay balanced and is a great workout for your abs.

How to Build Pectoral Muscles

Introduction

Not only will building your pecs increase the appearance of your chest size, it will also increase the stability of your shoulders and help prepare your arms for lifting and throwing. Here are a few steps that will have you looking great for the summer.

Instructions

Difficulty: Easy

Things You'll Need

• Weight bench or low table
• 2 Dumbbells

Steps

1

Step One

Lie on your back on a weight bench, feet flat on the floor.

2

Step Two

Hold 2 dumbbells across your chest, one in each hand.

3

Step Three

Contract your abdominals lightly and pinch your shoulder blades together.

4

Step Four

Raise both arms out to your sides, elbows raised at level of shoulders and bent at 90 degrees, palms toward your feet.

5

Step Five

Raise both arms up in an arcing motion in front of your chest, straightening elbows and allowing dumbbells to touch. Keep your shoulder blades and abdominals contracted.

6

Step Six

Contract your chest muscles (pectorals), pause and slowly return to the starting position--elbows bent and in line with the height of the weight bench. Abs and shoulder blades remain contracted.

7

Step Seven

Repeat 2 to 3 sets of 10 to 12 repetitions.

8

Step Eight

Follow with a chest stretch.

Tips & Warnings

• A piano bench or an aerobic step can substitute as a weight bench.
• For strength training and adding muscle mass, choose a dumbbell weight allowing you to complete slightly fewer repetitions (8 to 10) with a moderate to maximal effort.
• For endurance training, choose a dumbbell weight allowing you to complete more repetitions (12 to 15) with moderate effort.
• Increase weight gradually in 2 1/2- to 5-lb. increments.
• Adjust your shoulder position and limit your range if you hear or feel popping or cracking in your shoulders. Don't "work through it."
• Stop the exercise if you have repetitive cracking, popping or pain in your shoulder. This particular exercise is not for you.
• Use a spotter when lifting heavy weights to minimize the risk of injuries. The rotator cuffs are easy to injure while doing chest exercises if you lift too heavy or not using proper form.
• This information is not intended as a substitute for professional medical advice or treatment.

How to Build Stronger Hip Muscles

Introduction

Building stronger hip muscles will not only give power to your kick, but will also give more support to your back and knees.

Instructions

Difficulty: Moderately Easy

Things You'll Need

• Ankle Weights
• Exercise Mats

Steps

1

Step One

Click to enlarge

Lie on your side.

2

Step Two

Bend your bottom leg about 90 degrees at the knee.

3

Step Three

Keep your top leg straight. Knees, toes and your top hip should face forward.

4

Step Four

Click to enlarge

Lift your top leg so your toes are at shoulder level. Keep your leg straight. Hold for 3 seconds and then slowly lower your leg.

5

Step Five

Click to enlarge

Keep your knee straight but not locked or hyperextended, and keep your foot flexed.

6

Step Six

Repeat 20 to 30 times.

7

Step Seven

Turn over and repeat on the other side.

Tips & Warnings

• For added resistance, you can use 3- or 5-pound ankle weights. If you don't have ankle weights, use a ski boot or a heavy shoe.
• Improve your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum.

How to Intelligently Build Muscle

Introduction

This article will teach you how to improve your physique to the level you want it, but without doing far more work in the gym than you need.

It will show you why most people who advocate a 3, 4, 5, or even 6 day a week routine are GROSSLY overtraining themselves, and will show you how to obtain far better results while spending only an average of 20 minutes per WEEK in the gym.

Instructions

Difficulty: Easy

Things You'll Need

• 1. You'll need a willingness to learn something new, and an open mind.

Steps

1

Step One

I must first acknoweledge that the program and information I'll be putting forward from this point on was not created by me. It was originated by the late Arthur Jones and perfected by the late Mike Mentzer who calls this workout "Heavy Duty".

Now a warning. THIS WORKOUT IS VERY INTENSE.

I recommend that you google Mr Mentzer's name and the words "Heavy Duty" if you'd like more information.

Now, step one:

Understand the basics of human physiology. Specifically 2 things:
A) What exactly is needed to stimulate muscle growth, and
B) How long must you rest to allow for full recuperation and then overcompensation(the building of the muscle)

Instead of getting into a lecture here, I'll just state the info briefly.

The key to achieving maximum muscle growth is to make sure that you
A)Stimulate growth every time you workout. This is done by going to temporary muscular failure.
B) Rest enough to allow your muscle to first rebuild what was torn down, then rest enough to allow the body to overcompensate (build the muscle bigger).

If you ask someone that has intimate knoweledge of human physiology, perhaps a surgeon, they will tell you that the body needs at least 5-6 days just to put back what you've torn down, and up to another 2 weeks to build additional muscle than was there previously (the body's way of preemptively preventing injury from that workload again. This is why we get stronger).

So we're looking at needing AT LEAST 2 - 3 weeks for a muscle to recuperate before you should tear it down again.

IF YOU WORKOUT BEFORE THE MUSCLE HAS FULLY RECUPERATED, YOU WILL BECOME STAGNANT IN YOUR RESULTS AND ULTIMIATELY RISK INJURY.

YOU MUST GIVE YOUR BODY TIME TO REST.

The second most important thing to do is easy. You simply need to trigger the muscle growth mechanism in your body. What do you have to do to your muscles to trigger the growth response? Simple. Work them. But work them to momentary failure, using good, slow technique only after having warmed up with the same lift with about half the weight. And when I say failure I mean that if you are doing an exercise and you complete a rep that you KNOW is the last full rep you can complete, ATTEMPT THE NEXT REP. You must fail. It is failure that triggers the growth response. So don't stop at the last rep you can COMPLETE.

GO TO FAILURE. DONT STOP UNTIL YOU'VE TRIED AND FAILED. THEN YOU'RE DONE.

Pardon the caps. But I cannot stress

2

Step Two

Let me insert here, before we get right to it, that every set you do, should only be done after you have warmed up first. A warm up set is a set that is done with the same lift you intend to go all out on, but with far less weight and intensity. For example: if I am able to curl 150lbs for ten repetitions, with the last repetition being the absolute last one I can do, then I should warm up with about 50-75lbs for just enough reps to get the blood flowing.

Now the exercises:

Day 1

Legs

Leg extensions for 8-10 reps (repetitions) to failure
(I wont write these last two words again after this, as it'll be understood)
SUPERSETTED (a superset is one exercise followed immediately by another with no rest in between)

with

Squats 8-10 reps

With these two exercises, you would want to warmup on the squats, as they will be at a lighter weight and safer to use as you will have already exhausted your legs with the leg extensions.

2. Standing (or seated)toe raises 12-20

It should be noted here, that if you are able to do more than the prescribed number of repetitions, don't stop! Keep going until you reach failure, then on your next workout, you'll be able to adjust the weight with a more suitable poundage. And likewise, if you're unable to do the minimum number of reps prescribed, again, adjust the weight next time so as to accomodate this. And as you get stronger, you can increase the weight accordingly, so long as you do not sacrifice technique.

Technique with all the exercises in this workout is that your form should be absolutely as strict as possible. Your movements should be slow. Slower than you are probably used to, with the average rep taking a good 3 or 4 seconds contracting and 6 or 7 seconds back to start.

That's it for day one. Two sets. Three exercises. Done properly, you will have spent perhaps 20 minutes in the gym. Now, get out of the gym. Go home. And rest and grow.

Come back to the gym in no less than four days for the day 5 workout. If the fourth day isn't feasable and you can't get to the gym on that day, come back the next day. Better to get more rest than needed than not enough.

3

Step Three

Day 6

Chest
Dumbell flyes(1) 8-10 reps supersetted with
Incline Dumbell press(2) 1-3 reps

Back
1. Standing or Kneeling Stiff-armed Pulldowns(3) 8-12 reps supersetted with
Reverse grip barbell rows(4) 6-10 reps

2. Deadlifts(5) 6-10 reps

And that's it. 5 total exercises. Five sets. Maybe a half hour total. Get out of the gym, and go home. Come back after at least 4 days.




Below, I have included links to explanations on how to perform the movement. I dont feel like typing all that. You may need to copy/paste the link into your browser.

1. http://www.betterbodz.com/chest/dumbbell_flyes.html

2. http://www.betterbodz.com/chest/incline_bench_dumb_press.html

3. http://www.bodybuilding.com/fun/exercises.php?Name=Straight-Arm+Pulldown

4. http://www.fitrex.com/fitness_info/exercise1077.html

5. http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

4

Step Four

Day 11

Legs (yes, legs again)

This time it's a little different. But no less intense. Again, remember to warm up.

1. Leg extensions 1 static hold rep (1)
supersetted with
2. Squats 6-10 reps

3. Standing(2) (or seated(3) Toe Raises 12-20

1. With a static hold rep, you take about 30 pounds more than you'd usually do leg extensions with, extend the legs out straight as you normally would, then...well...HOLD it for as long as you possibly can. The trick here is to NOT GIVE UP. You must hold it until gravity forces you down. Of course dont let your legs just collapse, but rather lower them down in as controlled a fashion as you can.

2. Standing toe raises are done with a bar across your back with weight on it. Usually this is done at the same place you squat. You should have a board or a plate resting beneath the front of your feet so that your heels are lower than your toes. Then you simply stand up on your tiptoes, and come all the way back down again. Again, slow and controlled is the key here. Dont bend your legs and dont cheat.

3. Seated toe raises are what I prefer, and are done on a special apparatus that your gym may or may not have. You simply sit with a bar extending outwards between your legs with wieght on the end of it. Same movement as above, except that you're seated.

5

Step Five

Day 16

1. Dumbbell side raises (1) 6-10 reps

2. Dumbbell rear delt laterals (2) 6-10 reps

3. Barbell Curls 6-10 (3) reps

DO NOT USE AN "EZ" CURL BAR. This works the bracchialis (sp). Not the bicep. Also, do not rock back and forth so as to cheat. Strict, slow form must be observed.

4 Standing Cable Tricep Pressdown (4) 6-10
supersetted with
Dips 1-3 (5)

One note here about dips. If you aren't strong enough to do a single positive dip, simply position yourself into the "start" position with your arms straight and your body raised, and simply lower your body down as slowly as you can, in effect, performing a dip negative.

1. http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

2. http://www.leehayward.com/rear_delts.htm (scroll down about half way for pics)

3. http://www.fitstep.com/Library/Exercises/Standing_barbell_curls.htm

4. http://www.criticalbench.com/exercises/tricep-cable-pushdown.htm

5. http://www.criticalbench.com/exercises/tricep-dips.htm


And that's it. You are now spending about 1/10 the amount of time in the gym that most others do, and because you are allowing yourself to rest sufficiently you'll find that you will get stronger EVERY SINGLE TIME YOU WORKOUT.

How to Build Up Muscles Overview

How to Build Up Muscles

Introduction

A solid program of exercise and weight lifting are vital in increasing your muscle bulk. Your goal of building up your muscles and gain weight fast is helped along by a specific weight training exercise that is tailored to your body’s needs.

Instructions

Difficulty: Easy

Steps

1

Step One

In order to build up muscles, light weight training is encouraged before going into more intensive weight training. Always remember to conduct a 5 – 10 minutes warm up stretching before any exercise. Make arrangement to exercise once - twice a week, 30 -45 minutes each time to gradually, 3 times a week, 30 – 45 minutes.

2

Step Two

Many working underweight people do not have the habit of doing regular exercise or tedious exercise as they worried that they may loose more weight. To gain weight fast, a system of diet and muscles training program will be suggested to individuals.

3

Step Three

To gain muscles, long distance running is not encouraged. Playing ball games continuously for 4-5 hours is not encouraged too.

How to Pick Foods to Build Muscle

Introduction

If you are looking to build muscle, it takes more than simply starting a weight lifting routine. You need to change your diet as well. Choosing the right foods will effectively improve your muscle tone as well as replenish your body after a workout.

Instructions

Difficulty: Moderately Easy

Steps

1

Step One

Increase your meal portions. If you are lifting, then you need to eat more often. Active people need more calories than their sedentary counterparts.

2

Step Two

Time your meals. You want to eat at least an hour before your planned workout. This gives your body enough time to digest the food, so that you have energy to exercise. You also want to eat something small, a piece of fruit is fine, immediately after your workout.

3

Step Three

Add more carbohydrates to your diet. You may have heard of people who carb load before and after a workout. Carbs give your body more energy and replace nutrients that were lost during your workout.

4

Step Four

Include more protein sources in your meals. Ideally, you want to eat lean sources of protein when you are trying to build muscle. Chicken, fish and turkey are the best choices for bodybuilders. Protein shakes are also used to build muscle.

5

Step Five

Eat a lot of fruits and vegetables. This provides you with enough vitamins and nutrients while you are working on bulking up.

Tips & Warnings

• Remember to drink a lot of water during and after a workout. Dehydration can pose a serious health risk.
• You can also find vegetarian sources for your protein requirements. You can use plant sources for protein as well as eggs.

How to Build Muscle 2

How to Build Muscle

Introduction

Perhaps you want to add another 50 yards to your golf drive. Or maybe you’re tired of being called scarecrow. Whatever the reason, building muscle takes a lot more than just showing up at the gym. Read on and learn a weight training program that will pump you up.

Instructions

Difficulty: Challenging

Steps

1

Step One

Check with your doctor before starting your program to see if weight training is advisable.

2

Step Two

Devise your weight training goals. How much muscle weight do you wish to gain? Are you training primarily to increase strength or endurance? What areas of the body need the most work? Knowing the answers will enable you to better cater your workout regimen.

3

Step Three

Brush up on nutrition. Every strength trainer will tell you that good nutrition and solid eating habits are essential for gaining muscle. Unless you want to add fat, you need to eat the right kinds of calories in their proper ratios. Generally speaking this means 40 to 50 percent protein, 30 percent carbohydrates and 20 to 30 percent fats. Seek out a nutritionist to determine your nutritional goals.

4

Step Four

Gain weight gradually by tracking your daily caloric intake for several weeks and calculating the average. Next add 300 to 500 calories per day to your diet. If you do not see results after a few weeks, add another 300 to 500 calories until you see weight gains.

5

Step Five

Review proper weight lifting techniques before beginning your program. Lifting heavy weights puts tremendous stress on your joints. Mastering the correct form will help you avoid injury and make faster gains. Whenever possible, seek the advice of a certified athletic trainer in your area.

6

Step Six

Plan a safe resistance program. Your workout should hit all of the main body areas (stomach, chest, back, legs, arms and shoulders) twice a week. Health clubs usually have personalized trainers ready to assist you. Ask them to suggest a workout that targets your goals. If you plan to lift on your own, see the links below for sample routines.

7

Step Seven

Convince the body that it needs to build muscle. To make muscle gains, the body must be progressively pushed to work harder. This means each routine should be slightly more challenging than the last. Adding weight or increasing repetitions will accomplish this. In addition, varying routines and exercises will "shock" your muscles and promote faster gains.

8

Step Eight

Rest. Most trainers recommend 48 hours of rest between workouts. Weight training causes micro tears in the muscle fibers. Sufficient rest and quality nutrition enable the muscles to repair and become stronger while preventing overtraining.

Tips & Warnings

• Stretch your muscles. Stretching will decrease soreness while enabling you to maintain your flexibility once those bulging biceps appear.
• For quick muscle gains you must train for strength not endurance. This means focusing on low repetitions with heavy weights, rather than high repetitions with low weights.
  
  
• Track your progress. Keeping a log of exercises may seem tedious at first. However the best way to say motivated is to see how far you have come.

How to put on muscle mass fast 2

How to put on muscle mass fast

Introduction

In this article you will learn how to put on muscle mass

Instructions

Difficulty: Challenging

Steps

1

Step One

Track your calorie intake for a few weeks and average it, then create a diet that will add 300 - 500 calories to your intake as you begin the next step

(18-20)(Bodyweight in pounds) = Daily Caloric Intake

One can't stress enough how important diet is
refer to
http://www.gain-weight-muscle-fast.com/weight-gain-diets.html

2

Step Two

Prep your muscles
Some sample workouts can be found here
http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html

Do this for a bout 2 - 3 weeks (if you are a beginner allow up to 48 hours of rest between workouts)

3

Step Three

Now move into a 3 day split training routine with each muscle group being worked once per week.
Legs - Squats, calf raises
Chest- Bench press
Back - Pull ups
Arms - Bench dips, bicep curls
Shoulders - Military press
Abs - Crunches

Each workout should have a MAXIMUM of one hour. With a max of 5 per week.
Consider doing 7 - 12 reps

http://www.gain-weight-muscle-fast.com/weight-training-programs.html

4

Step Four

Increase the number of reps you do, convince your body that it NEEDS to build more muscle.

How to Build Real Muscle Fast

Introduction

Want to build real muscle fast so you can look good in your swimming trunks? If you follow a muscle-building program, eat right and supplement your diet, you can build real muscle in just a few months.

Instructions

Difficulty: Challenging

Steps

1

Step One

Increase the weight or resistance you currently use. Perform 3 to 5 sets with a heavier weight than you are accustomed to, 4 to 6 repetitions per set. The heavier the weight, the more intense the contraction—more intense contractions lead to more muscle growth.

2

Step Two

Work out 6 days per week with a split routine. Do exercises for two body parts 2 days per week. Attempt legs and chest on Monday and Thursday, shoulders and triceps on Tuesday and Friday and back and biceps on Wednesday and Saturday.

3

Step Three

Perform weight training exercises designed to add muscle mass. Some movements are superior to others in building real muscle fast. The top ten moves to build muscle mass are listed below.

4

Step Four

Eat foods high in protein and carbohydrates in every meal. Eat seven meals per day. Double up on carbohydrate intake for your post-workout meal, which is when the body needs the additional carbs and protein to kick-start muscle growth and repair.

5

Step Five

Add supplements to your diet to aid in building real muscle fast. Adding two scoops of creatine and whey protein to water before and after a workout is a great way to increase blood supply to the muscle fibers and promote muscle growth. Taking a multivitamin every day is also helpful.

Tips & Warnings

• Ten great movements for building muscle mass include: bench press, barbell row, overhead press, dumbbell shrug, standing barbell curl, weighted bench dip, seated wrist curl, leg press or squat, Romanian deadlift and standing calf raise.
• Always consult with your physician before starting any exercise program.
• Do not attempt to lift more weight than you can safely handle. The idea is to stress the muscle, but not to damage it.

teaches you how to achieved muscle mass development

Introduction
teaches you how to achieved muscle mass development
Instructions
Difficulty: Challenging

Things You'll Need
*FOOD

Steps
1
Step One
Protein- To optimized muscle growth every bodybuilder should eat one gram of protein per pound of bodyweight each day
Protein is the bedrock of muscle building process
crucial for providing your body with all amino acids it needs to recover from stresses training hence build muscle mass
2
Step Two
Carbohydrates- eat 3g of carbohydrates per pound of bodyweight everyday. Carbohydrates crucial fpr providing body with efficient source of energy to fuel your workouts help add quality mass source of energy to fuel your workouts help add quality mass.
3
Step Three
Fat- Eat healthy fats coming from olives, avocado, fish, nuts, seeds, peanut butter, canola oil.
Recommended 20-24ounces of salmon or other cold water fish a week.
4
Step Four
calories- increase calories by a third to build greater mass
5
Step Five
increments- if your goal is more from 3000 to 4000 calories a day, do so in 3 increments of more than 300 calories each. After 1st bump maintain caloric level for a week to allow body to adjust to extra calories.
6
Step Six
meals- eat six meals a day 7 may prove to be an even more effective number of meals. eat large amount of small meals throughout your day
7
Step Seven
Water- drink 3 pints of water per day. Gallon of water recommended to clean up tissue
8
Step Eight
Fiber aim to eat 30g of fiber per day good source of fiber oatmeal, whole grain, fruit, vegetable,nuts, seeds.