Getting Ripped

[Warrior74]

i don't need to bulk up....I need to do a serious cut. A friend gave me those p90x dvds but I live in an upstairs apartment and can't do that sort of thing with neighbors. I need to design a program I can do at the gym to get the same sort of benifits. Any programs out there that you guys know of?

 

[speed dawg]

Google Cross-Fit. I have some buddies who do it and they're in the best shape of their lives. And they have that athlete "look" if you will. I can't tell you the exact workouts, but it's a plyometric/cardio/weight workout centered around constant movement, multiple bodypart lifts and core exercises. The workouts generally take 30 minutes 3-4 times a week. I'd roll with something like that if I were you. Pulling exercises twice, pushing exercises twice.

And clean up your diet. I've lost weight lately by doing the above and just living by a simple diet formula: My food has to be either a small portion or low/free of bad carbs. I drink only water, and if I go out I'll order a salad with some meat in it.

 

[synergy1]

Google Cross-Fit. I have some buddies who do it and they're in the best shape of their lives. And they have that athlete "look" if you will. I can't tell you the exact workouts, but it's a plyometric/cardio/weight workout centered around constant movement, multiple bodypart lifts and core exercises. The workouts generally take 30 minutes 3-4 times a week. I'd roll with something like that if I were you. Pulling exercises twice, pushing exercises twice.

And clean up your diet. I've lost weight lately by doing the above and just living by a simple diet formula: My food has to be either a small portion or low/free of bad carbs. I drink only water, and if I go out I'll order a salad with some meat in it.

Seconded crossfit, but the workouts are brutal and would challenge even the top tier athletes on this forum. I have been doing it for a year, and still can't do some routines "as prescribed". The workouts are as described , but are changed on a daily basis so you don't really ever have the same workout. For example, one week might be a variation of pull ups, while the next week might be maxing out big lifts. Many are "for time" so you have to go through them as fast as you can...

Since starting crossfit, my big lifts have all improved, my active rest ability has improved, my skating and shot power ( hockey) have improved, and I look better overall. Basically it made me a better athlete. Now to get that 6 pack, which still isn't coming in

 

[CarlitosWay]

Read through all this, lock yourself in a room and design your own ****. If you're trying to cut I'd suggest lots of super sets and exercises that require you to be standing up when done e.g. front squats, barbell rows, standing dumbbell shoulder press, standing ab exercises (cable wood chops)

http://www.tmuscle.com/readArticle.do?id=1701042
http://www.tmuscle.com/free_online_.../how_to_design_a_damn_good_program_part_2&cr=

I would at first suggest an upper/lower body split. Something like joe defrancos is what I have in mind http://www.defrancostraining.com/articles.html

Read through it and when it says 3-5 rep max it means you ramp/warm up to a weight you struggle real good to move on that last third or fifth rep/hitting failure but while still maintaining decent form.

If you have any questions let me know...As for crossfit, yeah it does wonderful things, for women that is. ha =) Crossfit training is all over the place IMHO, tries too hard to be good at everything.

Do fasted morning cardio also after ingesting a light shake/small meal or BCAA's...every morning 1/2 hour to 45 minutes. Than do your training later.

Keep protein high, don't eat sugars, **** carbs. Take in adequate amounts of good fats. Take/drink your green tea, fish oil. Drink lots of water. Eat lots of filling fibrous food like veggies+ high protein combo meals. nothing more to it than that. As you go you can adjust how low or high you go on calories.

What works real great with some is going higher carb on days they train with weights and going low/medium amount of carbs on days off. It's also known as "carb cycling" and I'm a firm believe in this method as Shelby Sternes has used it with great success with your average joe to fitness/figure model and bodybuilding competitors.

 

[CaptainJ]

CarlitosWay, I see you often suggest front squats rather than back squats. I'm curious as to what advantages it has over back squats when it comes to BBing. Is it mainly for the greater abs and quad emphasis?

 

[CarlitosWay]

ugh double post

 

[CarlitosWay]

CarlitosWay, I see you often suggest front squats rather than back squats. I'm curious as to what advantages it has over back squats when it comes to BBing. Is it mainly for the greater abs and quad emphasis?

Yeah your lateralus and medialus (inner and outer front part of quads) get hit especially good. Core needs to be strong, if you give out before your legs, better start pounding that heavy ab work.

I repped 245 for a bit last week but the weight move forward to much or I choked myself almost llol. Yet it's cause I need to hit a lot more ab work so they keep up with my legs. My short ass friend just front squatted 405X2. I was like wtf? :cuss: yet he's kind of a freak. He can deadlift like everyday and break records.

so this next time ramp up to say 6-8 heavy reps in front squats

booom legs are warmed up now go over to say a hack squat machine, v squat or a leg press machine. ...Load that **** up with a weight you think you can get 10 with and instead push that ***** until you hit 20+ and if you **** up and hit say only 15. Keep the weight the same for next and hit it for 20.

Oh and I always do any leg curl machine work before quads to(ramped to 8-12 reps). Yet if you're doing say stiff legged deadlifts do them at least after your front squats. As to keep your lower back fresh.:rockon:


Do your calves and heavy ab work or what not and go home.