subject: A Key Strategy For Getting Ripped, Six-Pack Abs [print this page] A Key Strategy For Getting Ripped, Six-Pack Abs
To get your ripped, six-pack abs you must reduce your body fat on your abdominal area. One of the Key Strategies to do this is to weight train your whole body in a manner that burns fat while either maintaining or gaining muscle. This means your weight training program must be designed to boost your metabolism.
This is accomplished by intense, "near failure" training of the large muscle groups via mostly compound exercises such as barbell squats, barbell bench presses, deadlifts, pull-ups/chins, parallel dips, barbell rowing, and barbell shoulder presses. Each weight training workout should consist of 4-5 of these compound exercises using 4-5 sets for each exercise for 6 12 repetitions with one-minute rest periods between sets. This type of training will result in the following adaptations:
1. The intense, "near failure" training of large muscle groups generates lactic acid within the muscles.
2. The lactic acid buildup increases the production of the Testosterone and Human Growth Hormone in the blood stream during and after training.
3. The Testosterone and Human Growth Hormone increases stimulate muscle growth and fat burning after training and during recovery.
4. The intense "near failure" training causes metabolic reactions, micro-damage to the muscles, and depletion of muscle glycogen, which result in an elevated metabolism after training. This elevated metabolism is called the "afterburn" and is the result of a process that repairs the muscle and replenishes the muscle glycogen.
5. This "afterburn" process causes increased fat burning for several hours post-exercise.
The net result of these adaptations will be an incredible "metabolic boost" that will burn more bodyfat after the weight training workout while your body is recovering. This "metabolic boost" is in addition to the calories burned during your intense weight training workout. Furthermore, this style of training will promote overall muscle growth and strength.
In addition to adopting an intense, weight training routine, bodyfat reductions will also be accomplished by cardio training and a reduced calorie diet. All three must be incorporated in your quest to get ripped, six-pack abs.
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