Hi, it’s Alex here and thanks again for visiting this personal blogsite of mine where I share with you the things I did to build muscles and get cut, ripped abs! (with the help of Vince Del Monte.)
So you’ve spent all that time and effort pumping iron, and you’re the size of a bull moose. Now it’s time to get cut-up and get some definition so you can show off the results of all your hard work in the most advantageous way possible. Here’s how to get ripped, lean abs in just weeks.
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Shedding all that fat takes incredible dedication, which is paying off now that you’re in such incredible shape from those long hours at the gym. You’re going to have to replace your heavy iron workout routine with medium weights instead, and do many more reps. Here’s what you need to do.
How to Get Cut, Ripped Muscles
For you to learn how to get cut up abs, you will be going to need a very special diet for about a month. After all, remember, bodybuilding is about 80 percent diet, according to some of the great fitness gurus. Are you ready to get going? Let’s do it!
Weight Training
You’re still going to be working the muscles to absolute exhaustion, the same as you did with the heavier weights, but instead of major poundage, you’re going to be doing major reps that wear and tear the muscles.
Instead of six or eight repetitions with very heavy weights, you’re going to be doing twelve to fifteen repetitions with moderate weights.
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In addition, you’re going to use countless dumbbell exercises for contouring those huge muscles. You’re still going to have to focus certain days on working mainly one specific group of muscles. You’re still going to work your way up the ladder on poundage, as well, but you won’t be pushing to your max.
It’s best to perform a warm-up with a lighter weight, pumping out as many repetitions as you possibly can. Try using a weight with which you can crank out at least 25 repetitions. Your next sets will be using medium weights, and doing 12-15 repetitions. You’re aiming for absolute muscle exhaustion, so do five sets of each of the exercises.
At the same time, you’re going to cut down the cardiovascular exercises, because cardio won’t help you lose the fat. You’ll lose muscle tone, instead, and you don’t want that. Have you ever watched a marathon or other long-distance runner in action? They have almost no upper body musculature, but they frequently sport a bit of a pot belly. This is because their bodies require that small amount of stored fate to support long-term exertion. They burn muscle tissue until they “hit the wall”, so to speak, in their running.
The Workout For Fast Ripped Muscles
Chest
o Dumbbell Flies, flat bench, incline and decline
o Dumbbell Presses, flat bench, incline, decline
o Push-ups, feet elevated, hands widely spaced
Shoulders
o Dumbbell Presses, standing or sitting
o Front Dumbbell Raises, standing
o Lateral Dumbbell Raise
o Upright Rowing with barbell
o Shrugs with barbell
o Bent-over Dumbbell Extensions
Back
o Pull-ups on chinning bar
o Seated Rowing with cable and pulley
o Lat Machine pull-downs
o Bent-over Rowing with barbell
o One-hand Bent-over Rowing with dumbbell
Legs
o Squats with barbell
o Leg Extensions on machine
o Thigh Biceps Curls on machine or with wall-mounted cable-and-pulley
o Lunges with barbells
o Calf Raises
o Donkey Calf Raises
o Seated Calf Raises
Core
o Crunches, flat bench or mat
o Compound Crunches, twisting right and left
o Side Bends with dumbbells
o Twists with barbell across shoulders
Diet – Maintain this diet religiously for five cycles (25 days).
o Consume no carbohydrates for four days.
o Eat a normal, balanced diet on day five.
o Consume no carbohydrates for days 6-9.
o Eat a normal, balanced diet on day 10.
Supplements
o Protein Powder
o Essential Amino Acids (Lipo3 compound, inositol, choline, etc.)
o Wheat germ oil
o Desiccated liver tablets
o Kelp tablets
