How To Get Ripped
How to build muscle definition (get ripped) in 90 days….please help me!!!!!?
I am 23, 6′4, 150 pounds. I want to increase my muscle definition and look ripped in 90 days. (I am getting married in 90 days) I want to know what I need to eat to gain weight and build a ripped tone at the same time. I have trouble gaining weight eating just regular food, so i don’t know if maybe I need to go on a protein diet? Please help me, need to get in shape for my wedding!!! Please tell me what kind of weight lifting to do, light weight with lots of reps or heavy weight with small reps etc. Any suggestions please!
There is a difference between building definition and building mass, which do you want to do? Gaining definition will do very little to make your muscles bigger.
Gaining mass: Eat lots of protein, and guessing from your height and mass, you need to eat between 2700 and 3100 calories per day in order to gain enough mass to work with. High protein for sure, maybe a little over 200g per day. For mass, do heavy weights (I.E. as close to the maximum weight you can do for exactly specified number of reps) with 3-5 sets consisting of 5-8 reps each. Parallel squat, bench press, and power clean are “the big 3″ for mass building, but you MUST know and use the proper form for all of these, as especially with clean and squat, improper form lead to SERIOUS injury. Also look into other excercises like bicep curls, leg curls, rows and others to get a generally balanced physique. Go to www.bodybuilding.com for a great list of excersices and technique, and you can also find many premade workouts if you’re having trouble making one for yourself.
Gaining deffinition: Best done after you have some mass you work with. If you’re overweight (it doesn’t sound like you’re even close), do plenty of cardio, for a minimum of half an hour before doing the rest of your workout. If you’re trying to gain weight, do less than 10 minutes of cardio, and only if you’re just dying to. After that, begin with weights that are no more than (but less if you have trouble doing 20+ reps with 50% weight) half of what your mass gaining weights are for the same exercises. Do high reps, say 20-35, in sets of 4 or 5. And if you really want to go pro, you can go for pump. Take maybe 5 or 10 pound weights (not more than that) and do continuous reps until absolute failure. You’re going to feel an intense burning in your muscles, that’s lactic acid. Ignore it. Keep lifting that dumbbell until you think you’re going to scream. Then lift it a few more times, until you literally cannot lift it again. That’s pump!
I recommend doing split body days, for instance doing chest, triceps and shoulders one day, do biceps, forearms and back the next, then do quads, hamstrings and calves the third day, then repeat. Do not do too much in one day, especially when just starting. That will be over training, which will actually decrease mass and your max lifting weight. Eat right, have a plan, and you should see major improvement in that 90 days.
So that’s basically a crash course. Good luck and have fun! It’s what’s under the tux that counts ;]