Summer is on the horizon, and the time has come to kick back and relax under the sun.
It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid ripped muscles physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped muscles” mode may want to try (Tren) Trendrolic.
How do they usually go about this?
They lighten up the weights and perform higher reps.
This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.
Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?
It is completely, totally and utterly DEAD WRONG.
It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamed up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.
Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.
Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become ripped muscles.
Training with weights builds muscle mass, end of story.
So how exactly do you “define” a muscle?
Rather the only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:
1) Modify your diet.
You should lower your overall caloric intake to around 15x your body weight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of body weight.
2) Perform proper cardio workouts.
Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity. While minimizing the muscle loss that inevitably accompanies a fat burning cycle. Focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof. Allowing you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.
That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window. Following this misguided method will only cause you to lose muscle mass and strength. It will not assist you in burning fat or defining your physique.
All you need to do to mold those rock-solid muscles for the summer time is this:
1) Train with heavy weights and low repetitions to build maximum muscle mass.
2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.
3) Buy a quality fat burning supplement like Trendrolic by PrimoLabz
End of story.
Furthermore, I’ll see you at the beach!
A: Pre-exhausing can be a good idea. But not relying on it all the time. You should make more of an effort to figure out exactly what you need to do to get your pecs to do the work. Even if you start with presses. Sometimes a problem is shoulders wanting to take over. You need to play around with different body positions. Like rolling your shoulders back and down and pinching your shoulder blades together. You’ll be better off in the long run using heavier weights on the pressing movements for chest. Some will say a muscle doesn’t know how much it’s lifting and that you can make a lighter weight feel heavy. That’s something you consider if injured and really must go lighter.
