Workout enthusiasts pursue bodybuilding as both a sport and a recreational activity. When a bodybuilder refers to the term ripped, he is specifically referring to having well-defined muscles. There are several different approaches to obtaining a ripped look from bodybuilding, but the most common way combines a strict weight-lifting regimen, dieting and metabolism-boosting cardio.
Lifting
Weight training in a bodybuilding program is different from general strength training and conditioning. While there are many different training regimens available in the media, the basis of bodybuilding is to lift a large amount of weight three to five times a week to stimulate new muscle growth. Workouts are made up of two to five exercises per muscle group you want to work for that session. For each exercise, do one to four sets of four to 10 repetitions. Some bodybuilding guides advocate lifting until muscle failure, while others suggest you stop on the rep before muscle failure. The key to a power lifting routine is to execute repetitions in good form with the highest weight you can use and still manage all of your sets. Change up the exercises you do each workout to give your body ample rest time and to confuse your muscles into greater growth.
Diet
The diet of a bodybuilder that wants a ripped look needs to be as strict as his exercise routine. According to bodybuilder, Curtis Dennis Jr., on the Bodybuilding website, your diet must be aimed at reducing the amount of fat you have on your body while still providing you with enough energy to complete your workouts and continue building muscle. To this end, you should eat a low-carbohydrate and low-fat diet where 90 percent of your meals are protein based. You should eat three regular meals and three small meals, such as a protein shake daily and avoid complex carbohydrates altogether.
Metabolism
Boosting your metabolism is necessary to lose the excess bulk that comes from power lifting and increasing your protein intake. It is not possible to shed fat off of a single body part or "spot-reduction," according to professional bodybuilder David Draper. Therefore, your lifting program should also include 15 to 20 minutes of intense cardiovascular training twice a week to boost your overall metabolism and keep you lowering your body's fat percentage. Many bodybuilders also take supplements that boost energy levels and metabolism, but these should only be used under the advisement of a physician and the recommended dosage must be strictly followed.
Expert Insight
According to Draper, setting realistic goals for yourself and staying motivated toward those goals are the biggest mental aspects of getting ripped from bodybuilding. You must make a commitment to yourself and view your workout goals as something positive you want to achieve, not something that has to be done. Keeping a positive mindset and maintaining enthusiasm about your workouts will keep you motivated to stick to your chosen program.
Time Frame
It is recommended that you give yourself four to six weeks to achieve the results you want. If you are able to stick to your workout and diet guidelines, it is likely that you can achieve visible results after four weeks or more. After you complete the first cycle of your bodybuilding plan, assess your results and set goals for your next four to six weeks. Change your workout and diet as necessary to further your progress.
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