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Mistakes preventing you from getting ripped

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We all want to get ripped and for that we work really hard. But even if you have been working for some time and doing everything that you should do, you are not getting ripped. You workout 5 to 6 days a week but you still don't have a six pack. Is there something wrong with your diet or with your genetics? Why are you not able to get lean muscles? Let's find out the mistakes you are making which are preventing you from getting ripped.

ripped

Too much cardio

There is a misconception that cardio helps you to get leaner and lifting will get you bigger. As a result, you are probably focusing more on the cardio part because you need lean muscles and you want to get more defined. You are not focusing on lifting. You are probably spending 45 to 60 minutes on the treadmill and other cardio exercises. It may help you if you are also following the right diet and you may lose few pounds but it will not help you to get the lean body.

In fact, weight training can help you to get leaner. And more importantly too much cardio can have a negative impact on your body composition or body fat percentage. If you are doing too much cardio, it will create a muscle wasting and environment in your body and as a result, your metabolism will slow down. You can get leaner only if you eat necessary protein and carbohydrate and then lift to build your muscles.

Lots of specialised training

If you are not getting ripped, probably you should look at your exercises. If you are focusing more on single joint exercises and you are performing flies and cable crossover exercises for your chest and leg extensions for your leg, probably you are making a mistake. You need to focus more on combined exercises such as presses, squats and lunges. You will need compound or multi-join movements when you want to get ripped. They will help you in building more muscles and will increase your metabolism.

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If you want to get lean, you will need heavy weights and you will need to hit the big muscles.

Not lifting heavy

There is another misconception doing the rounds-if you lift with higher reps and light weight, you get shredded. This is a misconception and it's wrong.

If you are performing high reps sets, you are increasing your muscular endurance but it does not burn fatter. If you want to get ripped, you can stick to the 8 to 12 reps range. If your muscle mass is increasing, your metabolism will increase and a result your body will burn more fat and you will look clean and shredded.

If you can take a healthy weight and can do just six reps a little lower than that that is also fine. When you lift heavy, your testosterone levels are higher for a longer duration even after the workout. As a result, your metabolism will be high, which again means fatter burning.

You need to engage more fast twitch fibres and that can be done with heavy weights. It does not mean that and every set of exercise you do should include only six reps. your reps can vary depending on the nature of the exercise and the weight you are using. The most important thing you need to understand is that you should be able to do 8 to 10 reps in every set with a challenging weight. If you are doing more than 12 reps, probably it's time to increase the weight you are using.

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References

1. Adonis Golden Ratio System
2. 6 Tip-offs to Rip-offs: Don’t Fall for Health Fraud Scams
3. What is a rip current?