Easy Muscle Building Program To Get Ripped

Tip Summary

There are a lot of myths about muscle building going around the gym. Let me explain from my experience, the most effective exercises and eating plans to build muscle as fast as possible.
1. Do weight training 1 - 2 times per week until complete fatigue
2. Eat heaps of food
3. Avoid eating "bad" foods like highly processed foods and TFA foods

Easy Muscle Building Program To Get Ripped

The best way to build muscle and get a ripped body with a 6 pack is to do the work. What helps heaps here is:
a) Knowing what exercises to do
b) Knowing how much exercise to do
c) Knowing what to eat and how much to eat
d) Being consistent with your efforts

First of all I will start off by saying that to build muscle requires hard work, consistency and patience. Your body needs a lot of energy to build muscle so you will need to eat HEAPS of good food.

With weight training, it is important to get it right or you might end up injuring yourself. You will need to do between 3 to 6 different exercises for a full-body total fatigue workout session. For simplicity, time-effectiveness and injury reduction I am going to focus on compound exercises. The 6 exercises I will recommend to anyone who is strictly wanting to build muscle are:
1. Chest press
2. Smith machine press
3. Leg Press
4. Squats
5. Seated Row
6. Lat pull-down

These six exercises are enough to get your whole body to total fatigue (which is exactly what you need to do to build muscle and get ripped). I see this every single day as a personal trainer so trust me on this!

To get to fatigue I recommend you do three sets of each exercise:
First set: Strictly a warmup set (half your hard set ability) (6 - 8 reps)
Second set: Your hard set - double your warmup weight and go for 12 reps. If you can't make it, keep trying on that same weight for several weeks before you increase the weight.
Third set: Same as second set.

When you are trying to build muscle, you will also require a LOT of food - including protein.
Typically:
Breakfast: 6 - 12 eggs on good bread + protein shake
Snack: Half cup of vegetables, half cup of rice, 200g of lean meat.
Lunch: Half cup of vegetables, half cup of rice, 200g of lean meat.
Snack: Half cup of vegetables, half cup of rice, 200g of lean meat.
Dinner: Half cup of vegetables, half cup of rice, 450g of lean meat.
Snacks can include nuts, fruit, protein bars etc. No processed sugar and chocolate items though.

Do this and you WILL put on weight in muscle form. Doing cardio exercise on rest days (between your weight training) helps to burn excess fat and will make your muscles more defined and 'ripped'.

That's all there is to it. Go to www.sexyabslab.com to learn the exact science behind muscle building and getting ripped.