R.I.P.P.E.D Weight Training Blog

Achieving quick and easy muscle gain is a goal firmly fixed in many a man’s mind; unfortunately, the information to go along with that sometimes-lofty goal is more often than not markedly absent. The science behind quick and easy muscle gain is touted around constantly, but it’s one thing to have that theory based knowledge, it’s quite another to harness it and turn it into an effective plan.

A balanced muscle gain plan along with a carefully formulated diet can be a potent combination when it comes to quick muscle gain. Building fast is one of those things that isn’t easy to perfect, but when you get it right - it REALLY happens. Here’s 5 Simple tips to boost your efforts.

Consume more Calories than you Burn - But do it RIGHT.

Sounds simple right? Well it is in a way. To put on muscle you need to put on weight. To put on weight you need to consume more calories than you burn! Unfortunately, SO many people get this terribly wrong. To put on the right kind of weight to gain muscle, you need to take a bit more care than donuts for every meal. Keep Protein levels high in meals and only consume the essential fats, steer well clear of saturated fat.

Eat every few Hours - Kick your metabolism into action!

It’s well documented that eating smaller portions more regularly throughout a day can boost your metabolism. For once the latest trend is actually proven and true. Eating every 2 - 3 Hours speeds up your metabolism and keeps your body in an anabolic state - a state in which the body burns fat. Burning fat while building muscle makes it all the easier to keep all gains lean and defined.

Pump Up the Intensity

The real key to quick and easy muscle gain is the type of workouts you do. People have a strange fascination with spending endless hours slaving away at the gym. This may make you feel like you’re doing more for your body, but it couldn’t be further from the truth. To build some quick muscle, you need to work smarter and more intense, not longer. Do your weights at a higher level but for fewer reps, and run faster but for less time. Making little changes like this will do wonders for your muscles.

Get plenty of rest

Essential to your muscle building campaign is rest. It’s always a great idea to get at least 8 Hours sleep per night for starters. Also, be sure to have rest days. Opinions differ but I’ve always felt the 1 Day on 1 Day off system works perfectly well.

Follow instructions

This is probably the most important part of your muscle gain ventures. If you can Follow instructions, you can get results. This applies to almost EVERY facet of life, not just muscle gain. With the right information in this field - gaining muscle becomes child’s play.

Michael Johns
http://www.articlesbase.com/muscle-building-articles/quick-and-easy-muscle-gain-728908.html

http://www.metamorphfitness.biz
Great total body workout routine. This simple workout will get you toned abs, ripped legs and a strong tight upper body.

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If your goal is to be huge and muscular, then Sean Nalewanyj is revealing a highly effect tip to you that will boost your testosterone level naturally. Not just will you grow more muscles but also gain strength and overall improved health! Natural Testosterone Boosting Tips by Sean Nalewanyj. Build Muscle Fast Now!

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http://www.bodybuildingworkoutsinfo.org/bestsystem For your instant access to this amazing system which will explode your muscle building efforts, Click the link: http://www.bodybuildingworkoutsinfo.org/bestsystem

For a free book: The Pertfect Rep and lots of other free goodies, click the link: http://www.bodybuildingworkoutsinfo.org/

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http://thefreedomtoeat.com Former NHL Defenseman, now personal trainer, Rik Wilson teams up with the author of the book, The Freedom to Eat!, Jackie Trottmann, to teach you 5 proven exercises to build strength that you can do anywhere, without using weights. Rik talks about the importance of strength training especially for women.

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Music: Clubbed To Death - Rob Dougan

This video is to show some variation of workout that can be done to strengthen the Upper Body section. It help a lot to strengthen the Shoulders and for the Planches.

I’m 5′10 1/2 and around 175 -180 pounds in this video.

The Upper Body Strength Training / Core Muscles and Shoulder Workout.
- Shoulders , Deltoids , Abs , Abdominals , Back , Arms , Triceps , Biceps , Forearms , Wrists.

- Pseudo Planche Pushup , Planche Pushups , Full Planche , Straddle Planche , Tuck Planche , One Arm Assisted Handstand Push-ups , Dips Pressups , Chest Dips , Abs Crunch , Shoulder Press , Handstand Human Flag , No Feet Pushups , No Legs Pushups , Balance

Duration : 0:3:11

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Technorati Tags: abdominal, abs, acrobatic, arm, assisted, athlete, back, balance, bboy, bicep, body, chest, core, crunch, deltoids, dips, exercise, explosive, feet, forearm, full, gymnastic, handstand, junior, kujo, leg, muscle, no, one, planche, power, pressup, pseudo, Push-ups, pushups, repetition, sets, shoulder, stamina, straddle, strength, training, tricep, tuck, upper, workout, wrist

Ok so I’m 14, and I know it might seem young but it isn’t young. I’m almost as tall as my 22 year old brother, I do boxing 3 times a week, and I’ve already got a bit of muscle. But does anyone have some good workouts that I can do to get more muscle (and when I’m older get properly ripped). I’ve been working on my stomach muscles, like sit-ups and stuff, but is there more I can do?

Thanks.

Yeah = swimming.

Bekoz at 14 you may be getting some striated "hard" male muscle beginning to develop in yur biceps and shoulders but yur spinal muscles pecs and abs are still (at 14) largely still soft child muscle.

Working out with heavy weights really will rip the soft muscles.
rip = tear.

Swimming allows resistance work on arms/ shoulders whilst body weightless in water. Butterfly very good.

Also encourages striated muscle in other muscle groups as they develop.

Im a skinny guy that can only gain weight by gaining muscle by going to the gym. Ive tried eating more but my metabolism just burns it off. I eat healthy (Boneless chicken breasts, vegetables etc) and have started going to the gym regularly again. Im slowly gaining muscle, but its so hard to actually add on muscle and weight, any thoughts?

There are to basic principles two gaining muscle mass:
1. Consistency in training
2. Eating above your calorie maintenance level-your maintenance level is the amount of calories you need to stay at your current body weight

Your body doesn’t want you to have muscle, and will minimize muscle growth if there is not a surplus of nutrients. In other words you have to eat alot. 80% of your gains of muscle will be from nutrition.

Heres a formula to find your calorie maintenence level:

BodyBuilding Programs Review Muscle Building Workout Guide BodyBuilding Software Nutrition
Home :: Nutrition
How Many Calorie Do You Need?

Everyone burns calories at their own pace. This is because every one has his or her own unique metabolism rate. Hence it is quite difficult to find one size fit all kind of estimation for Calories requirement.

We need calories for all our basic purposes. We need calories to even breath and live. We burn calories both at rest and play. The only thing that differ between various activities is the rate at which we burn calories. So we burn much fewer calories when we are sitting and working on our computer as compared to when we are running or going upstairs. While sleeping, our bodies burn between 70-100 calories per hour. This is called our Basal Metabolic Rate, or BMR.

Your calorie requirement is dependent on your objective. Are you looking forward to weight gain or weight loss. For people looking for weight gain the idea is to increase your calorie intake. When you increase your calorie intake, the excess calories get stored in your body. Depending on your nutrition type as well as your workouts, these excess calorie may get stored as fat or muscle. What we discuss out here is how to estimate the number of calories you need for maintenance level - your maintenance level is the amount of calories you need to stay at your current body weight. Simply, if you want to gain weight you will have to cross your maintenance level.

All the tools out there for finding your maintenance level just give you an approximate value. There is no formula to find your exact maintenance level. This can be attributed to the fact that your calorie consumption depends a lot on your day to day activity level. One of the most commonly used and preferred method of finding your maintenance level is called the Harris-Benedict Equation.

Harris-Benedict Equation is so popular because of the number of variables that it analyzes. It takes your sex, age, height, and weight into consideration. Other important factors like your heart breathing, activity level etc are also given their due importance. The additional energy requirement of these processes is also taken into account by the Harris-Benedict Equation.

The equation is identical for both men and women except that the numbers in equation change.

Here is a sample calculation for a guy named Jack:

Parameters

Age: 26

Weight: 175 Pounds

Height: 70 Inches
First multiple the weight in pounds with the number 13.8, we will call this value as X

175 pounds x 13.8 = 2,415.0;

Next multiply height by number 5, we will call this value as Y

70 inches x 5 = 350.0

Next multiply age by number 6.8, we will call this value as Z

26 x 6.8 = 176.8

Total Calories Needed = A + Y - Z + 67

Total Calories Needed = 2655.2

Also make sure to eat one gram of protein per bodyweight daily, as this is the prime muscle building nutrient.

Secondly make sure that you push hard when you weight lift. Go for between 8-10 reps if your a begginer and 5-7 if your intermediate or advanced. Make sure to it muscular failure on these- the point where you cannot lift the weight for another rep.

Also make sure not to neglect your legs and back when you train, becuase when you train them you create more testosterone throughout your body, which is a muscle building and fat burning hormone.

Lastly make sure you are making consistent gain in your work- make sure you are increasing the weight or reps each week, to be consistent in your gains.

I really have 2 questions, both of which I’d love to be answered.

My first question is about unbalanced muscles. I have bigger muscles on my right arm than on my left. It isn’t a huge difference like the burger king ad (I think it was), and I’m sure I can fix it soon, I just wanted to know from somebody who KNOWS the answer (please don’t answer this question if you don’t know anything about muscle building) : to counter this, should I lift weights with my left arm MORE, or ONLY with my left arm until it catches up?

My second question is: what are some good work outs to build abs? I do regular plain old fashioned sit ups, but I wanted to know if there is a better or faster way.

Thank you once again!

Well you shouldn’t do more reps with your left arm that isn’t good. You should just do the same amount of weight and reps for both arms. For example, if you can do 20 lbs. 10 times with your right arm but only 7 with your left arm than go down to 15 lbs and see if you can do the same amount for each. I had the same problem and this is what I did and my arms are now equally strong.

Here is a link to a bunch of ab exercises:
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals

I think the best ab workout is a weight sit up, but when you do the sit up only go up half way and it works your upper abs alot better.

When spliting your weight training up (Chest-arms one day,Tris-Back the next) how many exercises should you do per muscle? Say today I’m working arms and chest…I currently do 4 sets of exercises per muscle, is that too much or just about right?

i was doing 3 set in anaerobic ,
so 1 series of each exercise on the same muscle then go back first exercises do series two and 3rd the same way
its fun and give good result if you don’t care to trow out…