Bodybuilding-Getting Ripped

Ripped, But Without The Fat

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Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     I'm not saying that getting big is easy, although it is doable with commitment, the right routine, proper nutrition and sleep. 

The problem occurs when we try to add the muscle without the added fat. 

Take heart it can and will happen for you.

 Building lean muscle is a journey and with the added size you become more confident. 

The warning is you will become a gymaholic, the only treatment is the weight rack.

     Our focus is based on compound movements as opposed to isolating one muscle group at a time.

 Isolation movements should be used to correct an imbalance in your training.

 Compound movements will add more muscle and use more calories, which is the game you want to play. 

Remember ripped without the fat.

     Always warm up the muscle first to avoid unnecessary injuries which delay progress, but for ripped size concentrate on moderate to heavy weights.

 An added note here, you can't out exercise a poor diet,{ I'm proof of that }, lifting won't make you fat a poor diet will.

Monday-Legs-real bodybuilding involves leg work- sometimes I think I'm talking to the wall.

.....Warm Up Squats- 3 sets@20 reps.

          Squats- 5 sets@10 to 20 reps.- use a machine or free weights, just do it.

           Hack Squat- 5 sets@10 to 20 reps.

           Leg Press- 3 sets@20 reps.

           Lying Leg Curl- 3 sets@20 reps.

Tuesday-Shoulders, Traps and Tri's

.....Warm Up-Dumbbell Shoulder Press 3 sets@20 reps

                and-Bent-Over Row- 3 sets@20 reps.

       Machine Shoulder Press- 4 sets@6 reps.

       Bent-Over Row- 5 sets@6 reps

       Arnold Press- 3 sets@6 reps.

       Close Grip Benching- 4 sets@6 reps.

        Skullcrusher- 4 sets@6 reps.

        Pushdowns- 3 sets@10 to 30 reps.

        Trap work for 4 sets to failure- see attached video.

Wednesday- Calves and Abs-

.....Warm up with Standing Calf Raise- 3 sets@15 reps.

     Standing Calf Raise- 4 sets@6 to 8 reps.

     Calves on the Leg Press- 5 sets@15 reps.

     Crunches- 5 sets@20 reps.

     Twisting Oblique Crunches- 3 sets@15 reps.

      Hanging Leg Raise- 3 sets@20 reps.

Thursday-Chest Day-

.....Warm up Incline Machine- 6 sets@20 reps.

      Incline Bench- 5 sets@6 reps.

      Flat Bench- 4 sets@6 reps.

      Incline Smith Machine- 6 sets@6 reps.

      Flys- 4 sets@6 reps.

Friday Back and Bi-

.....Warm Up-Lat Pulldown- 5 sets@20 reps.

      Wide Grip Pulldown- 5 sets@6 reps.

      Seated Cable Row- 5 sets@12 reps.

      Upright Row Smith Machine- 4 Sets@12 reps.

      EZ Curl Bar- 5 sets@6 reps.

      Seated Dumbbell curls- 3 sets@8 to 10 reps.

      21's Machine or EZ curl- 5 sets@21 reps.

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Battle of the Bulge # 20

BODYBYDOUG-

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http://www.bodybuildingsolutions101.com

     For months now I've been telling you to mix up the cardio to keep it from getting boring, so let's look at a few things. 

Well first, it's boring.

  I mean, who actually enjoys sitting on an exercise bike or running on a treadmill for 45 minutes?  Not many people.

      But much more important than that, it fails to produce fat loss results unless your doing the right kind of cardio workout. 

 Are there health benefits to riding on an exercise bike, yes. Are there benefits to walking or running on a treadmill, yes, for safety reasons and acclimate weather. 

 But you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts.



     But first, here's what research has to say about cardio In this 3 month study, women did 45 minutes of cardio a day, 5 days a week, and lost no more weight than those who dieted alone! 

 Seems like a royal waste of time to me! In the next  study, subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone! 

Well, maybe if they increase it to a full hour of cardio a day, 6 days a week, then cardio will actual product substantial results?  No again!

     Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week, and lost only 3.5 pounds on average in an entire year, 3.5 pounds of fat loss after an hour of exercise, nearly every day, for a year.  

That makes regular cardio or the cardio we've come to rely upon as the waste of our time possible.

     There is a better alternative and that alternative is in short burst of resistance training. Studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fat loss than long, extended bouts of cardio. 

An example body weight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

Boost your Protein, click HERE

30 seconds of body weight squats

30 seconds of push ups

30 seconds jumping jacks

 Repeat 4 times.


     That workout right there only takes 6 minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.

 Well maybe 10 minutes so you can stop and breathe. 

No workout will ever help you lose fat unless you get your nutrition in order.

  Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.

 This is the exact reason that we have automaticbody, it's not a diet, but a weight-loss system, and after you lose { FOR GOOD } the weight you need to lose it's easy to turn automaticbody into a maintenance program for life. 

A maintenance program is better by far then going back to yo yo dieting and all of it's many pitfalls. Atomaticbody allows you to lose the weight and gain the muscle, { BE THE BODYBUILDER }, at the same time. 

Hormone free Protein, click HERE!!!

 

The Workouts Continue-Week4 Day#2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com




     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Curl-

12reps@60%--12reps@65%--10reps@70%--8reps@75%--4reps@80%--10reps@60%--8reps@70%--4reps@80%

2/Barbell Squat/Wave Squat/Barbell Squat-THIS IS GOING TO HURT

10/20/10reps@50%--10/20/10reps@60%--8/15/8reps@75%--10/20/10reps@60%--8/15/8reps@70%--10/20/10reps@65%--6/15/6reps@75%--     

5/10/5reps@80%

3/Squat Push-press-

10reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@65%--8reps@75%--10reps@70%--6reps@80%

4/ Dumbbell Routine#2-Upright Row/ Bicep curl/ Overhead press/Hammer curl/ Squat push-press/ Upright Row
6reps@50%--6reps@60%--6reps@55%--6reps@60%--6reps@65%--6reps@70%--6reps@60%--6reps@70%

5/ Do your sit-ups


6/ Dips- again 10reps for 8 sets

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The "Man-up Punk" Workout-Week2-Day3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.BodybuidingSolutions101.com


     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     1/ Bent-Over LAteral Raise-you can sit at the end of your bench and do this exercise

   12reps@60%--12reps@60%--6reps@80%--6reps@80%--12reps@65%--12reps@65%--4reps@85%--4reps@85%--10reps@70%--4reps@85%


    2/ Barbell Upright Row


   12reps@60%--10reps@70%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--5reps@85%


     3/ Barbell 1/2 Squat to a Overhead Press-with these I always do front squats{ even though you use lighter weight},because if you press upwards from the weight behind your head you put the shoulder joints in a unsafe position.


   14reps@50%--10reps@70%--12reps@60%--6reps@80%--10reps@70%--6reps@80%--8reps@75%--4reps@85%


    4/ Barbell Squat


     10reps@60%--10reps@60%--4reps@85%--10reps@70%--4reps@85%--10reps@60%--10reps@70%--4reps@85%


    5/ Dumbbell Routine #1-6reps each starting with upright row-curls-overhead press-hammercurls-squat push/press-high snatch

    6reps@50%--6reps@70%--6reps@50%--6reps@50%--6reps@70%--6reps@80%--6reps@60%--6reps@70%

   6/now do your 80 sit-ups-

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http://www.BodybuildingSolutions101.com