getting ripped?

[Juka865]

I was always told when i was younger... The best way to get cut is to lift low weight high reps??? and to increase strength its the opposite... But isnt that totally bs??? I mean im figuring the only way to get cut is to have lower bf you can still lift any way you want that will make you seem more ripped having bigger muscle if you have lower bf... anyone care to comment ???

[THE BOUNCER]

Yes, that is BS. If you lift lighter weight your muscles will get smaller aswell. Lift as heavy as you can with good form no matter if your cutting or bulking.

[beeza]

Abs are made in the kitchen, not in the gym. Keep your rep scheme from 5-10, with maybe the occasional single set of 15.

-Brian

[Shibby]

I think the confusion comes from the women that arn't looking to mass build. They need to raise the reps to chalange there muslces, then drop the fat to have the smaller long muscle look.

[danny p]

when i'm cutting I increase the amount of cardio i'm doing, adjust my food and Drop the weight and do more reps

Always works for me. The higher reps burns off more calories,

But I dont lift less weight for more reps for long, couple of weeks works every time.

[THE BOUNCER]

Originally posted by danny p
when i'm cutting I increase the amount of cardio i'm doing, adjust my food and Drop the weight and do more reps

Always works for me. The higher reps burns off more calories,

But I dont lift less weight for more reps for long, couple of weeks works every time.

Its is fine to adjust your cardio and your diet but increasing your reps while lifting lighter weight will only cause muscle loose over those few weeks. When your body is in a calorie deficit, it is already waisting muscle away, why would you want to speed that up with lighter weight. Trust me bro, do it the way I say next time and you will see that you come out bigger and fuller while still reaching your bf% goals.

[ECKARDT]

Its is fine to adjust your cardio and your diet but increasing your reps while lifting lighter weight will only cause muscle loose over those few weeks. When your body is in a calorie deficit, it is already waisting muscle away, why would you want to speed that up with lighter weight. Trust me bro, do it the way I say next time and you will see that you come out bigger and fuller while still reaching your bf% goals.

Excellent response

[BUFF]

right before my last comp we kept the weight heavy but went until failure. cardio was the same too, i came into my last comp much fuller but because of diet and cardio my bf was low aswell. keep it heavy!!

[redneck99]

Originally posted by THE BOUNCER
Its is fine to adjust your cardio and your diet but increasing your reps while lifting lighter weight will only cause muscle loose over those few weeks. When your body is in a calorie deficit, it is already waisting muscle away, why would you want to speed that up with lighter weight. Trust me bro, do it the way I say next time and you will see that you come out bigger and fuller while still reaching your bf% goals.

I have started this regiment just this past week. I am trying so hard to cut carbs and increase my cardo. Diet is the hardest part though. It sucks though when cutting I feel like my body is eating my muscles while I'm starving to death. Major pain in the ass. Any suggestions?

[Juka865]

dont starve ur self =p theres plenty of ways too loose weight without starving ur self.

[redneck99]

Originally posted by Juka865
dont starve ur self =p theres plenty of ways too loose weight without starving ur self.

I'm not trying to starve my self... but I've gotten so used to eating 24/7 that if I go past an hour and a hlaf without eating, I feel totally famished. Don't like it at all. I guess that would be the perfect time for snacks like beef jerky and peanuts

[keeny]

high reps and HYPERTROPHY builds muscle and mass, say high reps with a med weight. Strentgh comes from heavy low reps i.e powerlifting it still gets you ripped regardless, just maintain a healthy diet with your program! you could have the most scientific, muscle building, prog but if your diet is shit you will look like it

[natural69]

I think it is personally half true to a certain extent in some individuals.

I know that sometimes when I train with higher reps I feel much tighter.

But keeping my BF% low really makes the difference if you ask me.

Personally I feelt hat the lower the amount of BF% you have, the more your muslces will show.

[JUICE]

just lift heavy bro like normal and have a good clean diet and do cardio. Thats all.

[SOLID]

getting cut is all but diet and workout. when I want to get cut, i always cut down my carbs and calorie intake. but at the same time i load up with protein intake so that i don't lose muscle mass. I also take a thermogenic pill that burns fat during digestion. usually when you want to get ripped you can't avoid to lose some muscle. so this is when it's get a little tricky. when i wake up in the morning i will eat a high protein and a hich carb meal with a protein drink. every couple hours or three hours i will try to consume more high protein meal. try to eat evry 2-3 hours to keep your mtabolism running and remember thermogenic pill burns fat during "digestion". now i usually workout after work which is @ 5Pm. an hour or two before i go to the gym I will drink another protein drink with a little bit of carb. after 2 -3 hours of lifting weights and 30 minutes of cardio workout, i will drink protein again and maybe with a piece of fruit like a banana. before I go to sleep i drink protein with casein. I will also include multi vitamins, for joints, immune, low carb diet etc. afterwards no more meal til the next day. by the way since i'm 180 lbs with 8% bf i take 200 grams of protein a day. 2 months from now i will be down to 5%bf. trust me it works. less calorie intake, more calorie out. OK! By the way drink plenty of water to flush out the fats hehehe!
now when it comes to your routine. stay with 4 sets 12-10-8-6reps. the reason for this is to stay heavy ang grow muscle. doing to many sets and high reps does work but what it does is for muscle endurance. doing a lot of reps does make you loose some calories faster while your doing it than heavy low reps but your metabolism will slow down within 24 hours. with heavy low reps you metabolism stays high past 48 hours. so that means your loosing more calories with a moderate low reps in the long run coz even if your not working out youre burning more calories that's why you still feel pain for the next 2 days when you go heavy. do a lot of isolation workout and supersets. these type of workout will bring out details on your muscles.
here' my routine...
SUNDAY=chest-biceps-30min. cardio
MONDAY=back-forearms-abs-30min. cardio
TUESDAY=rest-treadmill @home
WEDNESDAY=shoulders-triceps-abs-30min. cardio
THURSDAY=legs-quads-hams-calves-20 cardio
FRIDAY=rest-treadmill 20 minutes-abs@home
SATURDAY=cheat day-high carb, high sodium, low water(too many parties going on LOL) it also helps for the following low carbs days ahead.

[BBAddict]

Originally posted by SOLID
2 months from now i will be down to 5%bf.
SATURDAY=cheat day-high carb, high sodium, low water(too many parties going on LOL) it also helps for the following low carbs days ahead.

I don't think theres any way to get to 5% if you don't drop this part of your weekly schedule.

[Evan311]

Evening, new to this whole site, looks awesome. I'm 13, nad I bench about 270, and I have abs, but only 6, and Im not sure to how to measure my body fat, I need one of those insturments, anyways, I am a boxer, and I mostly do light weight high reps, yet I still do heavy with 5 to 10 reps.
I've discovered that if I do light weight with a lot of reps, It increases my stamina in what ever I am doing, so my muscles don''t get shocked as fast in boxing, wrestling, and sports such as that. As far being ripped, when I first started out, I did notice that I got more ripped when I did about 15- 20 of about 60 - 75% of my max, and it also improved my max a hella lot, and I also got cardio in the muscle area in which I am working on.
I really want to get better abs, though, I've been carbing for like 3 months nowm and my bench max has went up 70 pounds, and I'm ready to cut back down again, when I'm low carbing/no carbing, I usually go 6 days out of the week with very low/ no carbs, and sunday is usually my carb day, but I dont blow out too much, because that stretches your stomach, and it's hard to
get another pack on your abs, if you are aiming for that.
Anyways, stay strong,
Evan.

[NYCmitch25]

Originally posted by THE BOUNCER
Yes, that is BS. If you lift lighter weight your muscles will get smaller aswell. Lift as heavy as you can with good form no matter if your cutting or bulking.

I dont know where this horse shit comes from...gym class? Lift heavy it will increase your natural Testorone levels, build muscle mass, and what not...like he said. Pump training is the high reps. stuff. People who do this look diff. Muscle has a pump. Bloated. Ppl who dont have more def. and size. The muscle def. and size just isnt their. In BB comp they are the ones who come in 2nd. im beat. sleep time.

[SOLID]

with my routine and diet I usually drop 1%bf a week when i load up with carbs on my cheat day is just to satisfy the food you are craving for NAH! you don't have to over do it. and if i do i just make up for it the next following days. the reason for this is low carb diet high sodium will lead to loss of muscle tissue right? prior to the week ahead which my routine starts on sunday i will have the extra energy from the carbs and the high sodium will suck the water out of my muscles to give me a drier look. I just do extra sets or few more reps to use up my muscle glycogen. also this mode of training stimulates the production of glycogen enzymes that will block any carbs toward muscle glycogen so this one day of carbing up won't stored as bodyfat. by the way it only take 29 minutes to burn glycogen in your body which means by the time your done with your 2hr weightraining you already have burn fat within that 1.5 hrs plus what u burn doing cardio. that's how i lose weight and fat fast!
there 's a more into it but too many details )if you want to try it go ahead if you don't want to it's fine with me. all I can say is watch what you eat and be honest with yourself. stay strict and focus to your goal of getting ripped. thank you!