The Quickest Way to a Ripped Physique

  • alexander-skarsgard-ripped-physique

Do you want to build a ripped physique?

Like Skarsgard in the image above?

A physique with chiseled abs and well-defined muscles!

I’m sure you do.

And if so, this article is for you.

I’m going to explain the quickest and most effective way to build a ripped physique, a physique that’ll drop peoples jaws when your shirt comes off.

So, buckle up, you’re heading to Gainesville.

What’s a Ripped Physique?

ripped physique

This is me ~1 year ago, and it’s my best condition yet. Ripped and fairly muscular!

The two things that characterize a ripped physique is the following:

  1. A low fat percentage
  2. Good muscular development

When you put these two together you get an outstanding physique – with a slim waist, thick shoulders and upper back, masculine chest, well developed arms and powerfully looking legs.

One without the other doesn’t cut it. If you’re lean without much muscle, you’ll just look skinny and small. On the other hand, if you’re muscular but it’s covered up with a lot of fat, you’ll look big, but won’t turn any heads around.

So, how do you accomplish these two goals? And how do you do so the quickest?

Good questions.

The quickest way would be to do both simultaneously, right?

Yes, and there are four circumstances when they can be achieved at the same time:

  1. In beginners – People that are new to training can build muscle and lose fat simultaneously, because the stimulus to training is so fresh.
  2. In overweight and obese – These individuals have a large surplus of stored energy on the body which effectively can be used as energy by the muscle building process.
  3. In de-trained – People that have been laying of their training for a while and become de-trained. These individuals increased their number of myo-nuclei within the muscles during the training they previously did. This myo-nuclei stay in the muscle far longer than actual muscle tissue do, ready to return it to the previous condition ones the training continues. This is known as the bro-term “muscle memory”
  4. In steroid users – Individuals that take supraphysiological doses of androgens effectively ramp up their amounts of myo-nuclei within the muscles, and will experience the “muscle memory” effect that de-trained individuals do, while not being de-trained at all!

Unfortunately, body recomposition are only effective in the short term or with huge amounts of drugs.

The more experienced to training, leaner and less de-trained you become, the harder it’ll be to do both at the same time. So, you’ll need another way if you want that incredibly ripped physique sooner rather than later.

Short Bulking and Cutting Cycles

Since the ultimate goal is a body composition with a low fat percentage and great muscular development, the best way to get there as quickly as possible is by optimizing both separately.

Where your muscle mass increases over time, while your fat mass stays the same or go down, just like this:

bulking and cutting cycles

 

I’ve found shorter bulking and cutting cycles to be the most optimal way of putting on a lot of high quality muscle mass while staying lean in the process.

And here’s why:

1. Your Muscles Stay Hungry for Growth

By having shorter bulking/cutting cycles your muscles will stay more insulin sensitive, also because you’re staying lean, you’ll keep a better testosterone to cortisol ratio in your body, meaning a more anabolic environment in your body.

Contrarily, if you were to do a longer bulking cycle you wouldn’t get much out of the last few months. This is because, to put it like Mike Israetel; “Your muscles will become desensitized to growth following a prolonged period of overfeeding and high volumeous training.”

In fact, you’ll only piss away time, by storing mostly fat at the end of a bulk that’s too long.

By keeping the bulking cycles shorter with the implementation of mini cuts you’ll give your muscles a break, and re-sensitizing them for a lot of growth once the mini cut is over.

2. Easier to Stay Lean

Shorter cutting cycles don’t mess with the hunger hormones such as Leptin and Ghrelin to the same extent as longer cycles do. So, by taking mini cuts, staying relatively lean becomes a piece of cake.

Not only that. Staying lean while building muscle is highly motivating as well, and will most likely spike your performance in the gym because of great muscular definition and pumps to actually show for it!

Finally, by knowing that the cut will be shorter, the misery of being in a calorie deficit will be over before you’ve even noticed it.

How Long are the Bulking and Cutting Cycles?

What I’ve found to work best for late beginners (novices) and intermediates are 4-6 months of lean-bulking followed by 4-6 weeks of cutting in between.

short bulking and cutting cycles

For optimal gains and leanness, I’ve experienced that 1 month of bulking equals roughly 1 week of cutting, if you stick to the following:

  • Set your calorie surplus accordingly to your training experience when bulking.
  • Set the deficit large enough to offset the weight gained during the bulk when cutting.

This maximizes your muscle building potential, while making you leaner in the process.

Here’s an example:

You decide to bulk for 4 months. You’re a late beginner with a few months of training experience.

After the bulk, you’ve gained 8 lbs (3.7 kg), where 5 lbs (2.3 kg) was muscle mass and the remaining 3 lbs was fat and water etc.

You now have a goal to lose 8 lbs of weight during your 4-week cut. You set up a calorie deficit accordingly.

After the cut, you’ve lost 8 lbs (3.7 kg). 90 % of this is fat and water, and ~10 % is muscle mass. Muscle that you’ll build back quickly once you’re in maintenance or lean-bulking again. (During almost all circumstances you lose a tiny bit of muscle during a cut)

To summarize this process, in 5 months total you’ve:

  • Gained and kept 4.5 lbs (2 kg) of lean muscle mass.
  • You’ve become as lean or leaner than before you started.

This is the optimal body recomposition strategy!

And of course I practice what I preach. I’ve been doing shorter bulking and cutting cycles for the last couple of years, and here are my most recent transformation, doing a 6 month bulk, ready to go on a 6 week cut:

bulking program progress

What I’ll show you next, is the step by step system that I’ve been using with lots of success.

Building a Ripped Physique – The Ultimate Body Recomposition Strategy

 

1. Get lean first – This is the foundation and it’s very important. Having around 10 % body fat for males and 17 % for females are the place to start.

2. Once you’re lean – Start lean-bulking using a calorie surplus that’s as big as your rate of maximal muscular potential for 4-6 months or until you’ve reached:

  • 15 % body fat for males
  • 25 % body fat for females

3. When you’ve reached 4-6 months or 15 % body fat and 25 % for females – Start cutting using a calorie deficit that’s big enough to offset the weight you gained during your bulk.

4. Repeat – Until you’re happy with your physique or reached your genetic potential.

Advanced trainees should just use a slight caloric surplus on training days. They’re close to their genetic potential, and can’t build muscle at a pace that’s worth going on a bulk anymore.

Stay Consistent

Building a ripped physique takes time, especially if you want a lot of muscle mass naturally.

What it all comes down to is committing to a training and dieting system that you can see yourself using for a long time.

Luckily though, during the first 3-4 years of serious training with correctly set up gaining and cutting phases, improvements to your physique happens very quickly!

So, find a system and get started today. You’ll definitively thank yourself in a year!

Conclusion

Building a ripped physique isn’t hard.

It comes down to setting up a system that allows you to stay lean while putting on as much muscle as possible.

And most importantly, a system that you can be consistent with.

The system that I use and found effective is: Semi-short bulking and cutting cycles, like the one outlined above.

Now, how will you go about building your physique? Let me know in the comment section below.

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Want to take it a step further?

Get the book Flexible Fasting today and take your body to the Next Level!

This book goes through everything from fat loss and building muscle with the help of intermittent fasting, to setting up your calories, macronutrients, micronutrients, and implementing a flexible mindset around food.

I wrote this book for you who want a complete resource with the easiest methods possible to achieve an outstanding physique. A physique that both looks incredible and are healthy.

–>Learn more about the book Flexible Fasting here.

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By | 2017-11-13T21:39:51+00:00 October 9th, 2017|All Articles, General Fitness, Muscle And Strength|0 Comments

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