how to build your body ripped and huge

2HOW TO BUILD YOUR BODY

2YOUR BODY

Ripped & Huge Faster

www.buildmusclesblog.com

Table of ContentsTable of Contents

Introduction.....................................................................................................04

How to Perform Proper Workouts …………………………….…………………………....05

What Represents a Good Warm-Up Session…………………………………………...09

Muscle Building Workouts……………………………...............................................14Muscle Building Workouts……………………………...............................................14

Heavy Weights and Low Reps……………………………...………………………………....18

Free Weights and Compound Lifts……………………………..…………………….........21

Planning Your Nutrition...................................................................................25

Pre-Workout Meal……………………………............................................................32

Post workout Meal……………………………….........................................................34

Creatine Supplements……………………………........................................................36

The Importance of Fiber……………………………..…………………………………………....41

Final Words……………………………………………………………………………….………………..46

Resources………………………………………………………………………………………….………..47www.buildmusclesblog.com

IntroductionIntroduction

The ripped look is in demand. Body builders, sportspersons and celebrities crave for the celebrities crave for the ripped look.

The tricky part is to find the right balance to get that ripped look. Finding the balance between workout training sessions, reps and enough rest is not easy.


How to Perform Proper How to Perform Proper WorkoutsWorkouts

How to Perform Proper How to Perform Proper WorkoutsWorkouts


How to Perform Proper WorkoutsHow to Perform Proper Workouts

To get that ripped, muscled look is not as easy as it may seem. Strained muscles and over-training can be serious problems for body builders.

Planning your workout progressively is important. To get your perfect, ripped look:

1. Make a varied monthly plan that will tackle the muscles from different angles. Variations in exercises will help to stimulate new growth.

2. Keep a schedule for the sets, weights and reps you intend

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3. Set goals for this initial stabilizing phase

4. Plan ahead for the four to six week muscle building phase known as hypertrophy.known as hypertrophy.

5. Plan the next six week phase known as the strength building phase.

6. Return to the stabilization phase and plan it well. If you don't have a good foundation, you won't have a good building.



To work for the muscled look, build up your endurance level to catalyze the effectiveness of your workout. First, increase your heart rate with a few minutes on either a treadmill or an exercise bike.

The first sets of exercises should be light ones. Their purpose is to warm up your muscles for the heavyweight action that is to come.


What Represents a Good What Represents a Good WarmWarm--p p SessionSession

What Represents a Good What Represents a Good WarmWarm--p p SessionSession


What Represents a good warmWhat Represents a good warm--up sessionup session

Do not rule out the importance of a warm-up. A good warm-up session is essential in your foundation for a ripped look. But be gentle in these opening exercises to reduce chances of injury. Remember, even a minor injury can keep you away from the gym. from the gym.

Another advantage of a good warm up is that it will help you to build more muscle. By warming all your muscles, you will be able to lift more weight in the main sets. Further, you will build more muscle mass and gain the look you want.



The first part of your warm up can comprise 5 minutes on any cardiovascular activity. You can opt for a stationary bike or a treadmill.

Following a workout, use some light cardio exercises and stretches to help loosen the muscle fibers. It is important to follow a ‘cool down’ routine after a workout. A cool down routine enables your body to revert to its pre workout level. Even a single workout session can damage muscle fibers, tendons and ligaments. By performing a cool down routine, your body will repair and recover faster.



Other simple tips:

1. Three or four sessions a week is enough to trigger muscle building stimulus. building stimulus.

2. Increase your performance and ripped look by doing one more rep. If you are determined to look ripped, never go backwards. Pain is the name of the game.

3. To look fit and muscled, hold each stretch for at least 20 seconds.



Other simple tips:

4. Take care not to ‘bounce’ – you will end up with injury.

5. Remember, 70% of muscle is water so if you hydrate your 5. Remember, 70% of muscle is water so if you hydrate your body well, it will bring better results. Keep a water bottle at your side and drink whenever you feel thirsty or at 15-minute intervals. Drinking lots of water in one go is not advisable. It will make you feel bloated.

6. Make small, realistic lifestyle changes such as consuming more grains, vegetables, fruits and water. Feel better with a healthy diet.


Muscle Building Muscle Building WorkoutsWorkouts


Muscle Building WorkoutsMuscle Building Workouts

Getting that muscled look is possible only when your body packs in new muscle mass. How does the sudden muscled look happen? It isn't really "sudden". It comes from spanning a period of time and building on a weak foundation.

By aiming to improve the amount of weight or reps, your muscle-building workout will become more effective. Your body will gain strength and muscle mass fast.


Muscle Building WorkoutsMuscle Building Workouts

So, work each muscle group on a weekly basis. It is important to include the 3 major weight-training exercises, namely, the squat, the bench press and the dead lift, all done as part of your daily workout. They will build your strength until you get the fine muscled tone you are looking for.the fine muscled tone you are looking for.


Common Mistakes in Working for the Ripped LookCommon Mistakes in Working for the Ripped Look

Here are some common mistakes to avoid:

1. Do not choose the wrong type of exercise.

2. Do not over train your muscles. Keep your initial sessions between 45 and 50 minutes.

3. Do not train every day when you begin. Two or three 3. Do not train every day when you begin. Two or three sessions a week is better.

4. Do not train too long in sessions.

5. Do not try to work out if you are in poor form.

For many body builder, the ‘muscle failure’ technique is advised. This is because this technique involves repeating the same exercise till you cannot move further.


Heavy Weights and Low RepsHeavy Weights and Low RepsHeavy Weights and Low RepsHeavy Weights and Low Reps


Heavy Weights and Low RepsHeavy Weights and Low Reps

Using heavy weights is the best way to get the muscled look that you crave. It is challenging, but that should not discourage you from pursuing your goal.

When your body burns carbohydrates, lactic acid is produced. The longer you exercise, the more it accumulates in your muscle tissue. To gain the ripped effect, you need to limit lactic acid production and maximize muscle gains. So, lower the rep range and stimulate muscle growth.


Heavy Weights and Low RepsHeavy Weights and Low Reps

Some tips to use heavy weights and opt for low reps are:

1. Lift a weight that is challenging for you.

2. Do two very intense sets, followed by four to six repetitions. However, measure the time in seconds for each repetitions. However, measure the time in seconds for each set.

3. A 15-minute break is essential.


Free Weights and Compound LiftsFree Weights and Compound LiftsFree Weights and Compound LiftsFree Weights and Compound Lifts


Free Weights and Compound LiftsFree Weights and Compound Lifts

Rather than using machines, go for free weights. That will work your muscles more because you will balance the weight yourself. It enables you to build more muscles than when you use machines.use machines.

Compound exercises stimulate muscle growth. Examples of compound exercises are:

Squats - Bench press - Chin ups

Deadlifts - Barbell rows - Dips



For every weight lifting exercise, first do warm-ups. Typically, a warm-up should comprise jogging and stretching exercises. You can begin weight lifting exercises with light weights, and then, move to heavier weights.



For ripped muscles, popular weight lifting exercises are:

1. Barbell curls

2. Deadlifts

3. Seated shoulder presses3. Seated shoulder presses

4. One arm dumbbell rows

If you’re serious about muscle building, you should ask your trainer how to focus on free weights and compound exercises, and how to further stimulate multiple muscle groups simultaneously.


Planning Your NutritionPlanning Your Nutrition



For most bodybuilders, nutrition is one of their most neglected areas. A reason is that there is so much conflicting information available. One is never sure about what works best. By definition, nutrition is a process by which we take food and supplements for energy, health and growth. A series of basic supplements for energy, health and growth. A series of basic nutrients is used by the body to achieve this state.

These nutrients are as follows: 1. Macronutrients: Carbohydrates, Fats, Proteins2. Micronutrients: Vitamins and Minerals 3. Water



To build muscle mass and get the perfect look, your body requires the right nutrients every 2-3 hours. This implies 5-7 meals a day to keep your body in a muscle building state. This state is known as the ‘anabolic’ state.

Here are some general nutrition tips to secure the muscled Here are some general nutrition tips to secure the muscled look for bodybuilders:

a. Drink lots of water.

b. Protein is critical for building muscle. Its main function is to build and repair body tissue.

c. Best sources of protein are from milk, eggs, poultry, beef, fish and cottage cheese.



d. Drink lots of green tea. Epigallocatechin Gallate is the main active ingredient of green tea. It helps fat burning considerably.

e. Consume whole grains as these are complex carbohydrates that are rich in fiber and nutrients. Avoid refined grains.that are rich in fiber and nutrients. Avoid refined grains.



To build muscle and burn fat, eat lots of nuts. The three nuts to eat daily are:

1. Macadamia Nuts: They comprise plenty of fiber and B-complex vitamins to process fats and carbs efficiently. The Selenium helps protect the body from cancer. It also has Selenium helps protect the body from cancer. It also has minerals, such as riboflavin, calcium, phosphorous, potassium, iron and magnesium. Best of all, the macadamia nuts are cholesterol-free.

2. Almonds: They are rich in calcium and vitamin E. They contain a specific amount of monounsaturated fat, which is good for bodybuilders.



3. Pine nuts: They have the highest concentration of oleic acid, which is another monounsaturated fat. This enables the liver to get rid of harmful triglycerides and protects the heart. If you eat 100 grams, you will gain 31 grams of protein. It is also packed with 3 mg iron for an ounce serving. also packed with 3 mg iron for an ounce serving.

In addition, avoid the intake of carbohydrates such as:

Sweets | Candy | Cakes

Pastries | Baked foods | White rice


Cutting DietCutting Diet

Taking the body into a slightly catabolic state is the gist of a cutting diet. It cannot be sustained for long as it can cause you to lose muscle. Its aim is to:

1. Help you lose body fat slowly

2. Minimize muscle loss

3. Focus better on calorie intake and nutrients


PrePre--workout Mealworkout Mealwww.buildmusclesblog.com

PrePre--workout Meal workout Meal

Follow these simple tips to get the ripped muscled look:

1. Be properly hydrated.

2. Eat your pre workout meal at least half an hour before you start your workout.start your workout.

3. Blend 25 to 30 grams of whey protein in 300 to 400ml of skimmed milk as your pre workout meal. It will slow the release of protein and activate your body with amino acids throughout the workout.

4. Avoid high glycemic carbohydrates that will leave you tired and weak. Opt for low glycemic carbs like apples, wheat bread, oatmeal and yogurt.


Post workout MealPost workout MealPost workout MealPost workout Meal


Post workout MealPost workout Meal

For attaining the muscled look, consume two meals after your workout session.

Make sure that your post workout meal includes:Make sure that your post workout meal includes:

1. A protein shake to replenish your body with the right nutrients after 20 mins of the workout.

2. After 45 mins of taking the protein shake, eat high glycemic carbs and high quality proteins such as eggs, tuna, steak or chicken.

3. Alternately, you can have a glass of orange juice, a potato and some steak.


Creative Creative SupplementsSupplementsCreative Creative SupplementsSupplements


Creatine Creatine SupplementsSupplements

To get more energy, some body builders consume about 5 grams of creatine supplements each day. Creatine was discovered in 1832. In 1912, Harvard University researchers found that ingested creatine could boost the muscle’s creatine content. content.

Interestingly, creatine is naturally present in the body. It is produced by the liver, kidneys and pancreas.

In fact, creatine is also present in foods such as fish and meat.

Creatine phosphate is the most popular form of supplement but creatine ethyl ester is a recent discovery. It is considered to be more effective. However, there is not enough research to support this finding.


Creatine Creatine SupplementsSupplements

In general, creatine supplements are known to:

• have no harmful effects

• have no doping effects• have no doping effects

• enhance solid anaerobic performance and endurance

• delay the onset of muscle fatigue

• boost lactate thresholds

• enable bodybuilders to train longer and harder

• build increased muscle growth.


CreatineCreatine SupplementsSupplements

Disadvantages of using creatine supplements:

• large doses may strain the kidney and renal systems

• use only after you consult your physician • use only after you consult your physician

• potentially dangerous if taken in high doses, even if the bodybuilder is in good form.


CreatineCreatine SupplementsSupplements

Here are some reasons why you are advised to not consume alcohol:

it dehydrates your body | it depletes vitamins such as it dehydrates your body | it depletes vitamins such as vitamins A, B and C | it depletes essential minerals such as calcium, zinc and phosphorous in your body | it increases fat storage | it lowers testosterone | it increases estrogen, which is very harmful for bodybuilders | it slows down protein synthesis up to 20%.


The The Importance of FiberImportance of Fiber


The Importance of FiberThe Importance of Fiber

Are you wondering how fiber can get you a ripped look? Basically, fiber is a nutrient that is found in the cell walls of plants. It is found abundantly in some vegetables, fruits, lentils and cereals.

Due to its chemical structure, it is not digestible to humans. It remains completely intact as it travels through your body. It is classed as a carbohydrate, but fiber cannot be broken down like typical carbs. Its role in getting you a ripped look is significant.


The Importance The Importance ofof FiberFiber

Reasons why you need fiber:

• it facilitates bowel movements

• it enables ingested foods to move smoothly inside your • it enables ingested foods to move smoothly inside your digestive system

• it carries out a healthy process called ‘gastric emptying’ by moving food from the stomach to the small intestine

• it induces a slow down effect and minimizes potential muscle loss

• it regulates blood sugar levels



• it decreases excess storage of fat

• it reduces risk of insulin spikes

Now that you are aware about how fiber helps to build muscle Now that you are aware about how fiber helps to build muscle and get you that body you always wanted, let’s see how much fiber you should consume in your daily meals.



Nutritionists recommend the following:

• to begin with 3 grams of fiber a day for your ripped look

• then increase it to 25-30 grams per day• then increase it to 25-30 grams per day

• you can consume fiber from supplements or natural sources – both will enable you to have a ripped, muscular body.


Final WordsFinal Words

To sum up, keep in mind that a ripped body requires considerable commitment, hard work, dedication and patience.

No supplement alone can give you the ripped look unless you put in the effort it requires. put in the effort it requires.

Check out the Resources we gathered for your in the following pages, reassess and rethink your muscle building training and nutrition for better results.


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Thank you for your attention!Thank you for your attention!


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