Rock Solid and Ripped

Slice it, dice it, and cut your way to your best physique.

BEING SHREDDED, RIPPED, AND GENERALLY PERCEIVED AS SUPERLEAN IS NOT SOMETHING NEW TO THE REGULAR BODYBUILDER OR THOSE WHO STAY IN A CONSTANT STATE OF RIPTITUDE.

But even those with experience could likely add a few things to their training to take them to that next level. Balancing diet and training is still something of a mystery, even for the very best. Since science is not able to keep up with perseverance to push the body beyond its limits, our best efforts to combine good information with practice is all we’ve got. So, with that in mind, I’m not going to try to overscience you; rather, I’ll provide you with some thoughts and intuition that should provoke your competitive juices to find your perfect point of attack.

Whether you’re looking to get some difficult muscles to pop or trying to shred every last ounce of fat so your glutes resemble a piece of corrugated steel pipe, dialing in your diet and dialing up your training is a must. But before we delve into the training— and rather than explore the ritualistic approach of pretending bland dry food is exciting— let’s discuss some of the things that help create the chiseled appearance so highly desired by today’s iron warrior.

AUTO REGULATION - DON'T FIGHT IT, HELP IT

The human body is a complex system that continually attempts to right itself and maintain homeostasis (a fancy term for staying stable). It generally takes 72 hours—yes, that’s three days— to return to normalcy. And while certain actions will cause the body to do some very cool things, including make you vascular, ripped, and huge, those effects are generally short-lived until the body is able to regain control. 

So while what you do today may be felt immediately, the lasting effects will show up a few days later. If you slowly turn up or turn down the volume, be it with food, liquid, or training, your body will respond as if it were completely normal, since any abrupt change would be much smaller than if you did something drastic.

This is true with both losing and gaining weight, and losing and gaining muscle size. For getting shredded, this is especially important to understand, as you can’t possibly gauge your success daily. You need to be patient. If you begin your cutting phase further out at a slower pace, your body will hold its shape and size, while reducing the stuf you don’t want, like fat and excess water.

Since being ripped is all about the visual—and, no doubt, like me, you’re constantly checking yourself out in the mirror then grabbing your skin to check fat and water—it’s important to understand that auto regulation is occurring. And while that maybe frustrating, it’s somewhat predictable. When shredding up, don’t expect the miracle to happen immediately; but over a period of a few days or even weeks, you should see some sizable gains in muscle while improving your definition.

Properly dialing in your diet, slowly cutting water, and following this program designed to build and maintain muscle while upping the calorie burn will help you achieve that rock-solid, ripped physique.

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