3 Training Tips For Gaining Lean and Ripped Muscle

Want to build lean and ripped muscle WITHOUT sacrificing time or your FAVORITE foods?  Here are 3 training tips to pack on lean mass while TORCHING belly fat

It’s every bodybuilder’s, fitness model, gym goers desire to build a ripped and lean body that gets respect and noticed.

There’s nothing like building a great physique that breathes confidence and makes you feel on top of the world.

You have that desire to hit the beach this summer and feel confident about taking your shirt off, but what do you do if you’ve run into a problem to losing that last bit of belly fat?

Today’s article will show you the TOP 3 training techniques where you’ll be able to build lean and ripped muscle WITHOUT sacrificing time and still be able to occasionally eat your favorite cheat foods.

By:  Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes

Tip #1  CTTS (Constant Tension Timed Sets)

CTTS (Constant Tension Timed Sets) are different than any other form of training you’ve probably tried.

There is only one training program that implements CTTS and the workouts are designed to increase testosterone and growth hormone naturally.

A typical bodybuilding style of training consists of different reps, sets, rest periods, volume and load protocols.

Here are 3 common ways bodybuilders train depending on their physique goals.

• Mechanical Tension (Myofiblar Hypertrophy/Strength/Heavy Lifting in The 4-6 Rep range)
• Metabolic Stress (Sarcoplasmic Hypertrophy/Muscle Size in The 8-12 Rep Range)
• Muscle Damage ( Endurance with Super-Sets/Giant Sets/DRTS in the 15-20 Rep Range)

With CTTS you DO NOT count reps but rather time them.

Typically when training with a bodybuilding style program you’ll hit anywhere between 8-12 reps which may only be 15 seconds of actual work.

Constant tension timed sets, you’ll be timing the set starting at around 30 seconds and increasing that time by 10 every week for 4-6 weeks until you reach 60 seconds.

If you happen to be training back, you would want to finish the workout by working an opposing muscle group (chest) and perform a machine or hammer strength style press using CTTS.

Here’s is an example of a basic split below using CTTS with your regular routine.

1. Day 1 – Normal Back Routine (Finish Off The Workout with a Chest Press Using 30 Seconds of CTTS For 2 Sets, Resting 90 Seconds Between Sets).  Every Week Increase Your Chest Press Exercise By 10 More Seconds.  By The Time you Get to The 4th Week, You’ll Be Doing 60 Seconds Of CTTS.
2. Day 2 – Normal Chest Routine (Finish Off The Workout with a Back Exercise Using 30 Seconds of CTTS For 2 Sets, Resting 90 Seconds Between Sets).  Every Week Increase Your Back Exercise By 10 More Seconds.  By The Time you Get to The 4th Week, You’ll Be Doing 60 Seconds Of CTTS.
3. Day 3 – Normal Bicep Routine (Finish Off The Workout with a Tricep and Shoulder Exercise Using 30 Seconds of CTTS For 2 Sets, Resting 90 Seconds Between Sets).  Every Week Increase Your Tricep and Shoulder Exercise By 10 More Seconds.  By The Time you Get to The 4th Week, You’ll Be Doing 60 Seconds Of CTTS.
4. Day 4 – Normal Quad Routine (Finish Off The Workout with a Hamstring Exercise Using 30 Seconds of CTTS For 2 Sets, Resting 90 Seconds Between Sets).  Every Week Increase Your Hamstring Exercise By 10 More Seconds.  By The Time you Get to The 4th Week, You’ll Be Doing 60 Seconds Of CTTS.

This training split is how Arnold trained back in the day using the Antagonist/Agonist muscle groups for overall physique balance and development.

Antagonist/Agonist training is simple working opposing muscle groups and is one of the 3 advanced methods to building rapid muscle

Tip #2  Short Rest Periods 

When trying to build lean and ripped muscle, your rest periods are going to be shorter.

While lifting heavy using mechanical tension for long rest periods is beneficial for strength, were trying to build a body that’s lean and mean so rest periods will be shorter.

This is one of the greatest ways to build muscle while losing fat and for overall body composition.

It’s been studied that a large majority of people who consistently train, muscle begins to fully recover around the 40-45 second range.

Now you may be thinking that this is a pretty short rest period and you’re not ready to do another set, but that’s your mind playing tricks on you.

More often than not, your mind begins to tell your body to stop and plays tricks on you because the body is lazy and going into survival mode.

Forty to fourty-five seconds rest is the ideal amount of time to allow your CP and ATP Glycolytic energy pathways to recover before the next set (these are the energy pathways that drive muscular contraction of fast-twitch muscle fibers which are responsible for growth and overall body compostion!).

Tip #1  HIIT (High Intensity Interval Training)

HIIT training has been around for a long time and has become more and more popular.

One of the BIGGEST reasons for their popularity is that burned 9 times more fat than traditional steady state cardio.

In fact, after doing a session of HIIT you’ll experience the after-burn effect and continue to burn fat hours after your workout.

Body-weight circuits are great if you have time restraints, don’t have a gym membership or just simply want to get an effective workout right in the comfort of your own home.

The next time you can’t make it to the gym, try this body-weight circuit at home:

NOTE:  You’ll do 3 total rounds resting for 60 seconds between rounds.

A1 – 20 seconds of push-ups/rest 20 seconds and move to A2.

A2 – 20 seconds of mountain climbers/rest 20 seconds and move to A3.

A3 – 20 seconds of burpees /rest 20 seconds and move to A4.

A4 – 20 seconds of high knee drills/rest 20 seconds and move to A5.

A5 – 20 seconds of body-weight squats/rest 60 seconds and repeat two more times

Conclusion

While training is important to overall physique development, diet is just as critical.

If you implement the 3 tips above you can occasionally have a cheat meal once or twice a week WITHOUT gaining fat.

In fact, I would say that you’ll need a cheat meal because these workout increase metabolism and energy expenditure.

Having a cheat meal will also reset leptin levels in the body so that fat loss can reignite again.

What’s Next?

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