HELLO ALL: I would like to know if it’s possible to get ripped and defined if i do my sets between 5 and 12 repetitions? Or would i have to do between 12 and 20 repetitions in order to get ripped and lose weight?
Because i do follow a low calorie diet, I take 2 whey-protein shakes a day with skim milk, and I follow a moderate low starchy carbohydrate diet, along with some green vegetables, fruits, and I walk 5 times a week.
Another question i have is: do they sell some kind of medicine or chemical that would help me get muscle-definition while increasing a little bit of muscle mass at the same time?
u can do it by HIIT or jogging plus circuits. HIIT takes less time and more painful, u might not find it comfortable. jogging is easier takes more time and not as efficient at burning fat. circuits r push ups, squats, pull ups sit ups etc…
do circuits after HIIT or jogging.
HIIT is high intensity interval training → sprints with minimal resting period between each run. for chemicals, u might want to try hydroxy cut. personally i never find those chemicals useful unless u put very hard work.
From what I have read - its very hard to get “ripped” while following a low calorie diet. As CT put it in his Mutations article “lifting while on a diet is to maintain muscle mass” or something similar to that.
So in other words, if you want to gain muscle mass and look “ripped” you’re going to need to consume more calories, lift heavy, and bulk up - meaning you’ll gain some fat along with muscle mass.
After you bulk, then you can cut down, lower your calorie intake, and lift to maintain, and once you’ve cut the body fat away, then you can be “ripped” becuase you will have built up high muscle mass by consuming a lot of calories, and then “exposed” them by shedding off any excess fat you may have also gained.
I’m also sure it would help the guys here if you posted some stats like your weight, height, maxes etc so they can really give you some good advice.
[quote]chomsky wrote:
HELLO ALL: I would like to know if it’s possible to get ripped and defined if i do my sets between 5 and 12 repetitions? Or would i have to do between 12 and 20 repetitions in order to get ripped and lose weight?
Because i do follow a low calorie diet, I take 2 whey-protein shakes a day with skim milk, and I follow a moderate low starchy carbohydrate diet, along with some green vegetables, fruits, and I walk 5 times a week.
Another question i have is: do they sell some kind of medicine or chemical that would help me get muscle-definition while increasing a little bit of muscle mass at the same time?
Thanx, i would like your comments on this.
chomsky[/quote]
The short answer is, provided you have everything else dialed in perfectly (diet, # calories, rest, cardio, etc), YES. 5-12 reps work great, and in my opinion there is not a compelling reason to do a lot of high rep weight work (15+ reps/set). One or two sets of high rep work at the end of a really brutal set are pretty good for flushing blood into the system and helping recovery (Thibs uses it in HSS-100 routines). However, it’s not any good for much else.
The whole point of weight training while cutting is to maintain your muscle and prevent wasting–to that end heavy weights work very well. The other portion should be focused on lactic acid training (low rest intervals)
HIIT, complexes all that, but don’t jack up your reps all that high. Just keep volume relatively low and let the cardio and diet do the work. Lift heavy…
“Ripped” is a condition where you have substantial muscle mass and very low body fat. No muscle and no fat is just “skinny”.
As Beginner1991 said, we need to know more about your current condition to give you any valid advice. Put some pics in your profile or give us a description of your current status (i.e. height, weight, lifts, etc.) and we can point you in the right direction.