How a ripped guy works out


7 ways to structure your routine so you get the most from your training.

1. Plan to weight train three to four times per week for an hour or so per session. You can follow a total-body or upper-lower plan.
2. Focus on compound movements—exercises that work multiple muscles at once, such as presses, rows, squats, and    deadlifts.
3. Perform three to five sets per exercise and keep your reps between eight and   12. There are a million approaches that build muscle, but this configuration never fails.
4. Perform high-intensity interval training (HIIT) or steady-state cardio three to five days per week.
5. For HIIT, perform any highly intense activity—sprinting, rope jumping, etc.—as hard as you can for up to 10 seconds. Then rest or perform light activity until you feel ready to go hard again. Repeat for up to 20 minutes.
6. For steady-state cardio, work at a moderate intensity for 30 to 60 minutes.
7. For a specific get-ripped workout routine, go to mensfitness.com/21dayshred.

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