Getting Big and Staying Ripped Naturally!

It’s not often in bodybuilding circles that someone speaks of getting big while staying ripped. What you normally hear about is a two phase process that one needs to BULK-UP first and then diet down to showcase the hard earned muscle that is hidden by unsightly layers of fat. The idea is that by eating an abundance of carbs and fat you will put on the extra pounds that are needed to lift heavier and therefore add muscle to your frame. Then a tremendous amount of effort goes into losing all that body fat to acquire the look every bodybuilder ultimately desires.  For years this has been the norm but does it really make sense when you take the time to think about it?

Let’s look at most individuals’ ultimate goals when undertaking a more serious bodybuilding program. First everyone is looking for size that’s a given. Once a certain amount of mass is acquired at some point for most it’s all about getting ripped. If it’s your ultimate goal to be ripped to shreds why then would you create more work for yourself by adding useless body fat? Let’s see, excess body fat slows you down, kills your endurance, stresses the cardio system, and overall makes you a less efficient bodybuilder. Notice I said bodybuilder if you are looking to enter a Strong Man competition you don’t really care about excess body fat and probably won’t be reading this article. As a bodybuilder you are concerned about a bulging gut and ripples of fat. So is there hope? Can you build and gain strength while maintaining ten percent or less body fat? You bet your _ _ _ there is!

Maintaining a lean physique and gaining mass requires a much more educated and well thought out approach to your training. Nutrient timing, proper warm ups, perfect execution of each individual motion and of course a well thought out and planned training program that allows for proper rest and recuperation. Let’s discuss each of these beneficial components. First nutrient timing is a must if you are going to ask your body to perform at an elevated intensity level. Consider the fact that you are eating a clean well balanced bodybuilding diet. High protein, moderate carbs and low fat. The one fact that you need to deal with is that you really only have about an hour of juice in your tank for high intensity workouts. The leaner you get and the cleaner you eat the faster that energy reserve is used up while training. Your objective should be to fuel up an hour or so before your heavy routine with quality complex carbs and feed your body a quality post workout protein supplement that is mandatory for proper muscle regeneration. You must plan your day accordingly to accommodate for your workout .Nutrient timing takes a little bit of trial and error to find the right food source that works best for you. Once you have zeroed in on the timing and fuel loading that you will need to do to get through those rigorous heavy sessions you will notice your strength and mass increasing even though you are ripped to the bone.

Proper warm ups are a must for anyone especially for those who are walking around at 10% or less body fat. Joints, muscles, tendons and ligaments are all more susceptible to injury when there is less cushion for the pushin. By proper warm up I mean for you to bring the muscle and joint you are addressing through the entire range of motion that the exercise requires. Remember you want to save all your energy for those grueling heavy sets you don’t want to waste energy on doing multiple high rep sets. One maybe two, very, very slow sets with little or no weight that addresses the correct form so that the proper neuromuscular stimulation takes place when the big wheels are placed on the bar. Most importantly once again your body should experience the entire range of motion which will help lubricate the joints and increase the blood flow to the muscle being addressed.

Coinciding with a proper warm up set is the issue of proper execution. Sloppy, fast, jerky motions are only going to lead to certain injury once the weight dial is turned up. Concentration and focus is a must! One rep at a time should be focused on and every ounce of energy should be put into each rep. Most importantly form should never be sacrificed especially when multiple plates are on the bar. Also think about the muscle that is going to be engaged for each particular motion and maintain complete and total concentration on maintaining that muscle engagement throughout the entire motion.

A well thought out training schedule is imperative if you are going to attempt to gain mass and maintain your ripped condition. The main emphasis should be placed on rest and recuperation. A good way to go about building a routine that will accommodate for growth and stimulate definition is to create a two phase workout program and split your week. The first part of the week should concentrate on heavy strength moves and limited sets and reps. The second part of the week should be devoted to sharpening the physique, bringing out the separation and details with higher reps and lower intensity. This approach will give you the much needed rest periods your body demands maintaining an anabolic state within your body that will keep your workouts in a constant state of progression and your physique looking and feeling like all that hard work is paying off.

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