I would first off like to state that this blog is merely my opinion and thoughts on the subject of “getting toned and ripped”. There has been no scientific research or study done to support this blog besides my past experiences in coaching and personal fitness.
Less weight and more reps, that’s how you are going to get tone and ripped right? We have all heard this saying before and I can actually confess that at more than one point in my coaching career I have used this motto as well. I am glad that I have learned from my mistakes and can relay this message to the rest of you who have been “brainwashed”, so that you can quit wasting your time. Less weight and more reps might make you feel like you are getting tone but it may be working against you more then to your benefit.
Volume relates to the overall amount of work you are completing throughout your training session. More repetitions means more volume. If you believe completing a program with less weight and more reps will make you “ripped” you are mistaken. Look at it this way, bodybuilders may be strong but they also complete a great deal of exercises per body part which means they are completing more volume per exercise. They target each muscle group with about 7-8 different exercises and may be completing 3 sets of 12 on every exercise they do. So if you add that up you get about 250-288 repetitions. So let’s say you decide to complete a program with less weight and more reps. This means maybe only 4 exercises at about 20-25 reps each set with about 4 sets. That will equal about 320-400 repetitions. So if they complete 250 repetitions in a single session and are HUGE, why do you believe completing 400 repetitions will make you tone and ripped? Do you believe that these light weights are working to your benefit?
The truth is that the only thing occurring when you decide to use lighter weight for more repetitions is you getting weaker. If you continue to work at this rate the only thing going down is your strength, not your body fat or inches on your waist. You are making your body weaker and less sufficient. Your body needs some weight bearing activity to stay strong and healthy. These bodybuilders do a great deal of volume with some heavy weight and they get big and ripped. You look at them and think well I don’t want to be that big but how do I get that ripped? The truth is right in front of you but it requires hard work and you want an easier answer. You need to supplement and diet to look that good. That’s right, the answers are in the kitchen! "Your tone is based on one factor, amount of bodyfat!"- Joe Donnelly
The truth is that the only thing occurring when you decide to use lighter weight for more repetitions is you getting weaker. If you continue to work at this rate the only thing going down is your strength, not your body fat or inches on your waist. You are making your body weaker and less sufficient. Your body needs some weight bearing activity to stay strong and healthy. These bodybuilders do a great deal of volume with some heavy weight and they get big and ripped. You look at them and think well I don’t want to be that big but how do I get that ripped? The truth is right in front of you but it requires hard work and you want an easier answer. You need to supplement and diet to look that good. That’s right, the answers are in the kitchen! "Your tone is based on one factor, amount of bodyfat!"- Joe Donnelly
Besides the obvious answer of getting ripped by watching what you eat and having a great diet many people still want to know the workout secrets. Crossfit is a prime example of people getting strong and shredded. You will notice that the people in crossfit who are strong and shredded are the ones killing it and working their asses off with some good weight. They aren’t ripped from lifting light weights a million times. They got that way from exerting a ton of energy into some serious exercises while keeping their heart rate elevated from start to finish. The important thing that they neglect is knowing when to take a step back and go easy for a few days to prevent injury and overload on the Central Nervous System. I am a big fan of circuit exercising when it knows its place in a program. It cannot be completed every session you enter the gym. It will not work this way because you still need to move some heavy weight and complete some compound exercises to gain strength as well as adding variety.
Keeping your heart rate elevated is very important to keeping the intensity in your workout. Energy output within your workout will determine your results. A perfect example is a piece of equipment many of you may use every workout and that is the treadmill. You will notice that if you raise the speed on the treadmill, you calories burned will increase in a shorter amount of time because you are adding more intensity then you would if you walked at level 2 instead of 7. I hear all the time how so many guys say they go hard in the gym but are actually bullshitting with their friends in between sets. Hanging out and talking the whole time you are on the treadmill isn’t going to cut it. It is important to understand that if you want to be shredded, you need to be moving!
Finally, if you don’t want to believe me or my opinion on “getting ripped and tone” by moving heavy weights and keeping your heart rate elevated, why don’t you really challenge my methods and try them yourself. The proof is in the pudding! I have trained hundreds of people this way in our 6 week transformation challenge and dozens of people have lost dozens of pounds from eating clean in the kitchen and following our varsity fit style of training. I have pushed their bodies to the limit with heavy weight, circuit training, and cardio when need be. Doing lots of reps with little weight then hitting the treadmill for an hour is not going to cut it and these transformers are prime examples of proving that theory wrong! Compound exercises, shorter rest periods during supplemental exercises, and clean eating are essential to staying lean and ripped!
-Coach Nick
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