Bodybuilding

How to Get Shredded?

Published

12 years ago

October 24, 2012

F Kyle

If you are a bodybuilder who works hard in the gym for a long period of time and have achieved great results than inevitably come a time when you want to show your physique at the best way possible. You can have many reasons for this such as a competition, special occasion, to be more attractive for the opposite sex or something else.

Namely, at this moment come to the idea to get your muscles shredded. What does this mean? Shredded it’s a term which defines extremely low body fat level. Surely you have seen bodybuilders whose skin look like cellophane, and you are able to observe striation in every muscle.

So, this is very hard to achieve state and many bodybuilders fail in this attempt, despite they are working hard in the gym for long period of time. Moreover, getting shredded or ripped is recommended at least because the sharp transitions to the fat burning training will provide you the later greater impact of usual training on strength and muscle mass.

So, anyway, you will have to get shredded sooner or later. However, there is one condition, without which the training period of shredded can turn into a real disaster. It is about the passage of the initial phase of the basic set of total muscle mass, which lasts usually from six months to two years.

So, When is the Best Time to Get Ripped?

So, When is the Best Time to get Ripped?

If you successfully passed the initial phase of gaining muscles mass, namely you increase it up to 20 pounds, then it's time to think seriously about getting shredded. In other words, you will work on burning body fat, which can obscure muscle mass.

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It is very important to understand what should be your expectations even after a successful cycle. First, it is important to prepare mentally. Since there will not be less training will, diet is more under control, then hoping to get muscle growth during the shredded stage is not necessary.

You need to set just one goal, and in this case to burn unwanted fat depots. This also applies to gain power performance. In case of malnutrition, and it will be, fighting for those extra pounds is extremely difficult.

More likely you will have to work in a different mode, such as trying to keep the bar's own security record, at least at the same level. This is a difficult job. And how do you deal with it will depend on power rates, with which you will begin to next after shredded stage training.

But that's not all. Confronting the physiological decline in muscle strength, you are going to actively help preserve the maximum percentage of muscle mass in the body. As you have probably realized, this is one of your tasks. So, in order to implement the body fat burning cycle, lasting 14 weeks, you must first do plan, and then follow it with stringency.

Need to determine what level you will get your muscles after this time. The fact is that the precipitous weight loss, practiced among "non-athletes" is absolutely inappropriate for bodybuilders. The reason is quite simple: in case of sharp weight loss disappears not only fat but muscle mass too, all these being accompanied by dehydration.

Based on the fact that the muscles represent protein and water, for the most part, this option cannot be useful to you. It is advisable to plan to burn fat stores at the rate of a 1.1 pound of your own body weight during a week.

That is, during a month you will lose about 4.4 pounds and for 12 weeks only 13,2 pounds or so. In this case, you can be sure that from all lose weight 75-80% were burn body fat and not muscle mass. Be realistic, do not chase ephemeral results.

If your excess weight is clearly greater than the above numbers, be patient, you may need to go through several stages of shredded, mixing each of them with other types of training. In this case, you end up with great muscle build muscle mass and very low percentage of body fat.

What Kind of Diet is Most Advisable to Follow During Shredded State?

What Kind of Diet is Most Advisable to Follow during Shredded State?

To reach the fat burning stage, you need to make some necessary adjustments to your diet. The first thing to do is to organize a calorie deficit, but the deficit has to be small about 250-300 calories. You will have to pay big attention to everything you eat.

.Avoid to exceed this threshold deficit since there is a high risk of triggering muscle mass lost. And sooner or later, the excessive deficit will slow down all metabolic reactions in the body that only slow down the burn of fats. And this is something we do not need at all.

Must Read: Bodybuilding Diet Myths

It is important to exclude openly unsportsmanlike products such as sweets, pastries, fast food, low value in terms of nutrition for a bodybuilder gastronomic masterpieces. It is important to accentuate the complex carbohydrates from cereals, animal proteins, preferably without too much fat.

Necessary body fat is important to obtain from vegetable oils, nuts, and it is not excluded pharmacy fish oil. Even this vegetable oil will be a little bit, but it still will be in your diet. This is needed for the joints and for the whole body, including the normal functioning of the endocrine system.

What Should your Workout include in Order to get your Muscle Mass Ripped?

What Should your Workout include in Order to get your Muscle Mass Ripped

It is believed that a calorie deficit, potentially leading to a reduction of fat, can be achieved by increasing the duration of training. In particular, previously such results were achieved by a transition of all strength exercises to 18-20 repetitions. But as time passed, it became clear that a long period of training leads to a more significant loss of muscle mass.

Therefore, in case of making changes in a training program, they should not be radical. It is best to stay in the same mode of repetitions up to 8-12. But, nevertheless, adding innovations to your workout routine is highly recommended.

Constantly struggling with falling down working weights to each workout you have to combine supersets at your sole discretion. Maybe it will be one or a pair of supersets, and maybe the whole exercise will be linked to this principle, it is not so important. And supersets can be both for a target muscle group, and for the relatively distant muscles.

The main thing is the rest period between different approaches has to be minimized, ideally - no more than 30 seconds, and a superset even less. It is clear that in this case, the working weight will fall, and muscles will not have time for a full recovery. In short, the training program has to be focused on power endurance.

In order to spur fat burning effect is necessary to include to the final of training some aerobic exercise. It should not be extreme, 20-30 minutes is quite enough for this. That is, the intensity of aerobic exercise should resemble undulating process, with the recession in the beginning, middle and end of the session.

A good example of aerobic exercise could be bicycle races. You should not include aerobics at the beginning of strength training. When the cardiac load comes after anaerobic, fat burning effect will be more noticeable, because they have to work in conditions of low blood sugar.

Which, of course, will cause the body to burn fat stores it, and relatively quickly. Of course, to achieve this goal will require some time. Usually, 20-30 minutes three to four times a week would be enough.

Check out our review on: The Ripper Fat Burner Review – Must Read Before You Get Your Hands On It!

What About Supplements, are They Useful in an Attempt to Burn Body Fat?

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As for supplements that stimulate fat burn process can be used following products that contain carnitine, caffeine in combination with aspirin. Keep in mind that you have to use them only as a supplement, strictly following the recommendation of the manufacturer.

If you have problems with the lining of the digestive organs, then you have to exclude aspirin completely. Caffeine known for its features to mobilizes the psyche is appropriate. But it has to be consumed in adequate quantities and only in the training days in the morning and an hour before workout.

As anti catabolic products, which allow you without risk to resist loss in muscle mass, use BCAA, amino acids, but, again, in the doses that are registered by the manufacturer, based on your weight. Excessive doses of amino acids may also lead to the breakdown of the digestive tract, which minutely affects the overall performance of the shredded process in general. Also, take amino acids with a meal in the morning, before and after training.

Since training in a state of malnutrition and heavy exercise program requires much patience, it is important to set yourself in advance that for next 12 weeks you will have strength collapse, mood changes and the desire to eat plenty temporarily banned products, as well as disrupt the character of the selected split. Naturally, all of this must peacefully be swept aside, as the main and the real prize ahead-very well looking athletic figure.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.