Just wondering if there was any truth to that...
High-reps = "ripped"?
Started by Rampage, March 6, 2010 · 16 Replies · 6,296 Views
What does that mean? "High reps" as compared to what?
Nope! High reps doesnt get you a nice six pack a good diet does!
Jeffrey said:Nope! High reps doesnt get you a nice six pack a good diet does!
+1
Abs are made in the kitchen
kintelary said:What does that mean? "High reps" as compared to what?
Well high reps of say pushups, dips, pullups, body levers, etc. etc. High-reps of all the exercises you have to add weight-resistence to make them harder, such as the ones I mentioned.
braindx said:Jeffrey said:Nope! High reps doesnt get you a nice six pack a good diet does!+1
Abs are made in the kitchen
Well that may be, but just because you have a good diet doesn't mean they will appear by themselves without you doing anything.
Yes they will. You get can a little bit of hypertrophy by working your abs, but basically you get a six pack merely by having a low body fat. If you want, a low body fat % can be achieved solely by dieting down.
The best thing to get ripped is two things:
1. Gain muscle mass
2. Lose fat.
Both are determined by nutrition
Strength/hypertrophy reps (heavy/moderate weight, low/medium reps) work puts on more hypertrophy than endurance (high reps).
Undoubtly you PROBABLY need some training, but you need proper nutrition for BOTH so it's best to focus on nutrition as a priority to being ripped. Training secondary, and in our case, strength work.
Rampage said:Just wondering if there was any truth to that...
Basically fat is lost thru diet. Training for hypertrophy does have fat loss effects on the body(a pound of muscle is worth 30-70 calories a day in metabolism and requires about 170 calories to build). I used to do LDISO's ala Schroeder,Inno-sport,Wanna get fast and evolutionary athletics. These seemed to help me lose fat at a faster rate. Not sure why.
Brandon Green
cccp22 said:Rampage said:Just wondering if there was any truth to that...Basically fat is lost thru diet. Training for hypertrophy does have fat loss effects on the body(a pound of muscle is worth 30-70 calories a day in metabolism and requires about 170 calories to build). I used to do LDISO's ala Schroeder,Inno-sport,Wanna get fast and evolutionary athletics. These seemed to help me lose fat at a faster rate. Not sure why.
Brandon Green
Those numbers are totally inaccurate.
As has been said above, diet (thereby controlling how much fat you carry around), is the only factor for being "ripped". When I was a cop, I would arrest people (addicts), who were totally ripped. Their diet consisted of whatever drug they were addicted to. I can garantee you they did no exercise and ate little or no good food but they were ripped. I would see them after they just got out of jail and magically, they were no longer "ripped". 6 months later when I waas arresting them again, they were ripped. LOL
trianglechoke7 said:cccp22 said:Rampage said:Just wondering if there was any truth to that...Basically fat is lost thru diet. Training for hypertrophy does have fat loss effects on the body(a pound of muscle is worth 30-70 calories a day in metabolism and requires about 170 calories to build). I used to do LDISO's ala Schroeder,Inno-sport,Wanna get fast and evolutionary athletics. These seemed to help me lose fat at a faster rate. Not sure why.
Brandon Green
Those numbers are totally inaccurate.
************* forgive me but do you have the accurate ones?
Brandon
cccp22 said:************* forgive me but do you have the accurate ones?
Brandon
1 pound of muscle, at rest, burns 6 calories per day (13 calories/kg/day). Most of the calories we burn come from our organs - brain, heart, kidney's ect.
1 pound of muscle requires 2500 calories to build.
So then what's the secret in having muscle mass while being ripped at the same time?
Rampage said:So then what's the secret in having muscle mass while being ripped at the same time?
A good clean diet. 
well doing a lot of work helps, but when you do a lot of work (reps) and heavy weight you burn even more than with just a lot of reps, look for example on any "ripped" way of training
->supersets
- slow controlled concentrics phase fast eccentrics to produce as much lacid as possible
->high reps
->often used density blocks (so again quite a lot of work in period of time)
etc
of course diet is the basic,but training can help, look for "destroying the fat " on t nation, very nice article about training in gym for fat loss (not doin cardio, nor circuit training)
Seems to me that there is an obsession with "ripped."
In order to see the definition of the abdominal muscles (not just a toned look, but actually see the definition) a man must have below 10% body fat and a woman below 15% body fat.
This is accomplished by diet (as stated earlier). Eating right is the most difficult part of conditioning.
At that point all you do to look ripped is flex. :wink:
Anyway, my 2 cents after looking into it a bit this week.