One of the main things you need to strive for whenyou are at the gym is proportionality. Many times I will see guys walking around with a chest and arms that are huge, but they wear sweat pants because they don’t want you to see how they ignore their leg workouts. Give me a break with that stuff; you need to work out so your body is a matching set.

There are questions about the best way to accomplish this goal. Nearly everyone you see has some part that is out of proportion. Even some of the top dogs in the business have aspects that are slightly out of proportion. The trick to getting your body into top shape is staying with a strategic steady schedule. It’s not really a trick, but more like common sense, but you wouldn’t think so if you look around the gym.

There are a few different ways to accomplish this goal, but I think that I have found the best way. Dividing your time between your different parts is a must. When I am talking about ‘different parts’ I am meaning one day you concentrate on chest, one day legs, etc. Rotation of exercise is also key factor to keeping your body guessing at what is coming up next. For example, if you are doing bicep exercises you don’t want to do hammer curls day after day and think that your biceps are going to have the best shape ever!

You have to mix it up in various fashions. To start with, staying with the same example, hammer curls are a compound exercise, involving many more muscles than just the bicep. So, you want to do some isolation exercises to shock the muscle; jump on the preacher curls, or crank up the weight or turn your sets upside down. There are lots of ways to get that shock to your system that is going to promote maximum growth and sculpt the muscle the way you want it to be. Of course, I go into this in much more detail in my RIPPED Weight Training book.

That sort of shock to your muscles promotes better development of the muscles, but an even bigger part of the proportionality is making sure your body parts match. Do you have one bicep bigger than the other? Do you have the toothpick legs? Be honest with yourself. If you think other people are so struck with your arms that they don’t notice your legs (or your long sweat pants in the middle of summer) you are wrong. The greatest structures on earth have the best foundations. Your legs are your foundation; you need to make them strong and solid, like the base of a pyramid.

Give yourself an honest assessment and have a friend critique you. Tell them to be brutally honest and then don’t get all defensive. At least don’t let them know you are unhappy about what they say. They are doing you a favor, so be a man about it and thank them.

The thing I am really trying to emphasize here is that you are making the best you; if you are doing the right things at the gym. If you are not doing the right things, hey, if you are satisfied with looking out of balance, maybe you should find another discipline than bodybuilding. This sport is about building the perfect body. Don’t get me wrong, all bodies aren’t going to look the same. Your perfect body won’t look exactly like anyone else’s, but it will be the right one for you, if you pay attention to your proportions and make them right.

Proportionality is one of the pillars of the ripped system because I think it is a foundation of bodybuilding. Next time you are in the gym take a look around and I am sure you will agree; the best physiques are proportional.

(c) Copyright 2007 by Steve Gwillim

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R.I.P.P.E.D. In No Time”

Ripped Weight Training

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 I read the RIPPED Weight Training e-book and all I can say is WOW! I thought this was going to be another one of those “all-hype, no information” type of book, but that wasn’t the case at all. Steve’s e-book contained a lot of information I never heard before, along with a clear-cut method of applying the knowledge. Combined with the concise workout routines on the website, this makes a dynamite contribution to my quest for a R.I.P.P.E.D. physique.

        There are many books out there on the internet and in my local bookstore, but I have to say the information contained in the RIPPED Weight Training e-book has an in-your-face, here are the facts approach that is refreshing. It doesn’t try to tell you that you’re going to gain 20 pounds of muscle and cut your fat percentage to 10% overnight or anything like that; it’s the real deal.

 Steve’s take-no-prisoners attitude has me in the gym working harder probably than ever before in my life, but I am finally getting the results I’ve always wanted. There is no magic pill or supplement that can replace getting in the gym and moving iron. The secret here is making the best use of your time by having the right mind-set and the right exercises to do. RIPPED Weight Training combines that with the right diet and cardio program; it is a total package. I have to say I am totally happy with the results I am getting.Steve has a unique way of expressing himself, and the points he makes are like nothing I’ve ever read before. His no-nonsense approach combined with a touch of humor made reading the book and getting into the guts of bodybuilding a snap. The testimonials on the web site  show the results from his methods are real, and that has me hitting the gym with a new intensity. I know that I can get the body I want from using this cutting-edge information.

Thanks Steve for showing me the most effective way to fast results!

Dan Fellowes Sydney

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I am 19, 5'7, 119 pounds and a girl. I am trying to gain muscle, but not gain any weight. Getting rid of some fat would be a plus too. My current gym routine involves an hour on the elliptical, 10 minutes speed walking on the treadmill, 40 minutes of weight lifting and body sculpting exercises, 10 minutes of stretching. I typically eat about 900 to 1400 calories a day. Am I on the right track to gain muscle without gaining weight?

If you are wanting to gain muscle you are going to gain weight! You cannot gain muscle and lose weight I think what you mean is you want to tone up which effectively is burning fat to reveal the muscles, remember a persons weight and a persons body fat % are two totally different things girls who are skinny are light because they have very little muscle, muscle is dense and is alot heavier than fat, where as a toned figure would still carry abit of weight due to the muscles but still be a healthier body and not to mention more attractive. Weight should never be the issue when judging a healthy body its more about your body fat percentage.

I'm 13 and I'd like to be ripped, but I hear that building muscle at such a young age can stunt your growth. Is this true? Thanks in advance.

I don't believe that working out at a young are will spurt your growth, i started when i was 14 an my brother did nothing and we are around the same height, but i am in better shape than he is. concentrate on doing squats, press ups and pull ups, use your body weight instead of weights to build endurance and strenght, i disagree with the comment left above mine that it can harm you, in my opinion will be of good benefit for you, just don't go lifting anything to heavy, as i said, use your own body weight

I've heard that its better to weight train before the season starts so it gives you a good base, but then how much should you continue to weight train during your competition season? And how much do you think it could improve my time? I run a 1:43 half marathon, but my training isn't that structured.

you can do weight training. But focus on high reps with low weight, otherwise you will bulk up with too much "fast twitch" muscle fibres, which will just slow you down over long distances.

My priority is to loose weight, so I am jogging. I am wroking up to 5 days of jogging at 45min-60min. I want to add serious weight training. Where could I find/what is a great 3 day work out. I'll do 4 if I have to. I'd like to skip legs if possible because I hate it and also because if I'm running so much I don't want to over do my lower body.
Some good answers so far, thanks. Can anyone tell me a website and/or a book that has good animations or pictures of weight training exercises and specific routines?
I should be clearer…when I say "fast" I mean the most efficient way. I understand things take time and there aren't shot cuts, but there are still efficient and economic (in economic I don't mean less expensive, I mean the least amount of time and work giving the most results) methods. In other words, I'm asking for a routine that gives efficient results for muscle gain while doing quite a bit of cardio.

OK there is a website I have come across that is really great.

www.bodybuilding.com

Refer to the exercise demo's section.

Just remember to only do weights 3 times per week and have a total rest day one day a week. You should never do weights consecutively as it takes your muscles 48 hours to recoup. You still burn calories from weights after 48 hours it's a great method to burn body fat as well.

Running 5 days has it's draw backs like leg injuries and the same muscle groups get used to it so you burn less calories. You need to perhaps include more increase your variety, so you won't get bored. You will probably like boxing as well. If you don't want to join a gym get a punching bag or a friend and use some focus pads.
Spin is also another great exercise as is training up stairs or sand dunes.

Good luck!

Once again, you see that there is a specific diet that is known to solve all your problems. Of course, it comes from a new state, has a new name, and works by eliminating all of those things you don’t need to stay healthy. You’ve heard it before, and you know that you will hear it again.

If you are not interested in knowing about the latest fad diet, why not turn to a program that has been used for centuries? Yoga for weight loss is a method that has been used to repair your body into a natural state and help to develop every area of your body. If you want to find a relaxing way to loose weight, as well as help with the overall health of your body, than understanding how Yoga works is a great place to begin.

When looking at Yoga as an exercise, one will be able to see that it is built for an overall increase in better body functioning. This doesn’t stop with weight loss. It also includes strength training, flexibility, balance and help with internal health. Whether you are beginning new workout routines, or are a triathlon, Yoga is a recommended form of exercise to continue to push your body to new levels of balance and health.

Several of the exercises that are used for Yoga are designed to increase blood flow. As this circulation begins to change, it also begins to affect internal organs. There are a variety of inversion moves that are used in Yoga that specifically target on increasing circulation and working with internal organs. These all cause the digestive system to relax and shift. Many who use Yoga will refer to this as a massaging of the organs. Your body will begin to respond by detoxifying, or getting rid of the extra things that are in this part of your body. Over time, you will begin to feel the difference in your energy level, and notice the difference from the size of your clothing.

Not only will the blood flow begin to change to help with a cleansing of your internal organs, but there will also be a shift in cholesterol. Cholesterol is a fat that is used for energy and is necessary for functioning. If there is too much stored in your system, it can cause weight gain. Yoga poses will allow the blood and oxygen to move around the areas in the internal system that has extra cholesterol. Over time, it will remove the extra cholesterol that you don’t need; part of the detoxification process. If you have high cholesterol and practice Yoga daily, you will begin to see the improvements.

Moving beyond these direct affects for the body and weight loss in Yoga, are the other parts of the practice that can help to change the functioning of your body. Often times, weight gain is related to stressful factors in daily functioning and emotional overhauls that occur. Yoga begins with the breath first, and most of the poses are to be done at a slow pace. While you are twisting, you will also learn to relax. Combined with the physical effects of the movements, the mental charge behind this can help to support weight loss.

If you want to find the perfect exercise routine and not become involved in another diet fad, Yoga is a perfect solution. Among all of the other benefits that come with doing Yoga is the ability for it to pose your body into the shape that you want. No matter what your size, Yoga for weight loss can become a perfect fit.

Julie Health
http://www.articlesbase.com/non-fiction-articles/relaxing-into-your-workout-yoga-for-weight-loss-78663.html

When you are working out at the gym, did you notice that some people will pose and flex their muscles in front of a mirror after every set of exercise? Why are these people these narcissistic and shameless show offs, you must have wondered, didn’t you?

Let us pause for a moment and think again. Have you ever wondered why these show offs have bigger muscles and their overall muscle definition is more ripped than the other guys in the gym? There must be a reason for that don’t you think so? Is there something they knew about flexing their muscles and posing that you don’t? Yup. Spot on. They know what Isotension can do to their muscles.

What is isotension

Isotension, when incorporated into your weight lifting routine, can help you to get that ‘ripped defined musculature’ appearance with muscle cuts, clear vascularity and striations visible. Many professional bodybuilders swear that isotension is one of the best way to increase your muscle hardness and definition.

What is isotension? Isotension is the contraction of muscles without using weights. You just pose and flex your muscles hard. For example, if you flex your abs hard and hold it in the flexed position, you are performing isotension exercise.

The best time to perform isotension exercises is during your workout sessions. When combined with high-intensity weight training, the results you get from isotension training can be astounding. Do it and see what happens to your body just in a few weeks time. You will see your muscles much more defined than could have imagined.

Why is isotension conditioning so effective for getting harder and ripped muscles?

This is because Isotension enhances muscular shape and separation. It is through hard contraction of muscles that forced increased blood flow into your muscles and forced excess water out resulting in a reduction of water retention in the muscles. That is why your muscles look hard and solid because of lesser water retention.

Isotension increases muscle surface vascularity by maintaining increased vascular blood pressure. Isotension also help to improve mind and muscle connection. It conditions your mind to exert maximum pressure into the contraction of a muscle resulting in the development of mind and muscle connection. A good mind to muscle during weight training can help you to isolate your target muscles much more effectively and this is important in targeting the muscle being exercised.

Many people may feel uncomfortable posing and flexing their muscles in the gym when there are other people around. If you are one of them, then it is up to you to decide what do you want. Do you prefer to preserve to your modesty or use isotension to get that ripped defined body that you have always yearned for? The choice is yours.

Chris Chew
http://www.articlesbase.com/advice-articles/build-ripped-defined-musclesstart-posing-in-the-gym-77178.html

Building muscles mass is an easy task to achieve as long as you are armed with the correct information and knowledge.

Building mass faster, which you thought is impossible, is never far from reality. There are too many trainers and bodybuilders that make the fatal mistake of working out too much. They think, the longer they workout the bigger muscle mass they get.

Even if you want to build up that muscle mass quickly, strength training and weight training for long hours is not that necessary. However, for those hard gainers who are in strength training programs, to gain muscle mass quickly cannot be that detrimental.

In fact, you should never train longer than an hour or half a day according to many bodybuilding experts. There are even instances that you may even lose too much weight doing long workouts and too much time performing weightlifting.

The correct way of gaining muscle mass should be a proper strength training program with three days a week sessions with at least an hour of weightlifting and bodybuilding exercises.

It is important to work on your muscles intensely and focus yourself on getting stronger. You should not be caught up on various bodybuilding programs that allow you to do long hours of working out and lifting. The risk of acquiring injuries is also at high risk.

There are many ways on how to gain muscle mass the proper way. We are not talking here with intensity strength training but a proper way of training to failure that is very efficient to building muscle mass.

Here are some suggested tips:

1. Using a bench press, continue your exercise against the immovable heavy weight for 20 to 30 seconds.

For most hard trainers, they do the wrong way of starting again with the rep and being stuck at the bottom. The weight is dropped against the safety pins.

2. Using the barbell curls, perform a grinding halt about two or three inches into the rep.

When the arms a slightly bent, you have realized that you cannot perform the rep but perform a pull on the bar as long as your strength can.

3. In a bodybuilding exercise, squatting is very effective. It is considered as the perfect exercise in building muscle mass.

While others do intense trainings and bodybuilding diet program for muscle building, an effective squat program can be an effective exercise for muscle building.

4. After your warm ups and performing your squat routines, you may lift weight that you normally perform.

Do 10 reps and rest for a while, you add another 20 reps to have a more efficient and intense weightlifting exercise.

5. Since squatting is the most challenging muscle building routine exercise, you need to maximize all the weight that you can handle.

The squat is also the toughest mental exercise after the physical training exercises that you perform. These muscle building tips are very effective ways to gain muscle mass quickly. They can be important factors to for your weight training program and eventually seeing your muscle mass develop and improve quickly.

Weight lifting is also even more effective for individuals who go through a weight loss program than those who are dieting and doing aerobic exercises.

Dave Poon
http://www.articlesbase.com/non-fiction-articles/building-muscle-mass-tips-and-secrets-56642.html

I’m 20, 5′2″, 115lbs, 22% body fat. I’m planning on doing 40mins elliptical training and 20mins of jump-roping 5 times a week. My goal is to reach 17% body fat. I was planning on doing an hour of weight training 4 days a week (just for toning up) but I kinda got discouraged ‘coz there aren’t many home workouts and I really don’t have the budget for more equipment. (I have 2lbs dumbells) I was thinking of skipping weight training altogether and replacing it with an hour of Pilates. What “look” will that achieve? Will it be different than when I’m weight training? And will that affect my metabolism? Note: I don’t really wanna build muscles. Just wanna firm up. P.S. Or can you guys refer me to a good (cheap) home workout website? I’ve basically gone to most of them. Thanks!
If you are serious about reaching 17% body fat, you can’t skip the weight training….that will be the integral part of reaching your goal. To reach a body fat in the teens, you have to work on building the muscle. If you just do all cardio, you may well lose weight, but it will be very hard to get your body fat percentage below 20% without weight training. You also need to make sure you are eating plenty of protein, about 110-120g of protein every day spaced out throught the day into 5 smaller meals. So include low fat, high protein foods such as chicken, turkey, fish, eggs, lean beef/ham, nuts & seeds, beans & pulses and also you can have soya protein products such as Quorn. I’d also recommend a good protein supplement such as Promax or Creatine. And don’t worry, you can’t build more than 1/2lb to 1lb of muscle per month, so it’s not like you are suddenly going to look like ‘big’ in a couple of months. I think you are going to need slightly heavier dumbells as well, but that and an exercise ball is all you need. I’d recommend Core Secrets. Good luck : )

Weight Training