Training to get ripped: 7 expert tips + best shredded body workouts

Training to get shredded

Getting serious about your imperfect physique and wondering how to train to get a ripped body?

What are the best exercises & workouts to get a shredded body fast? What should be my best shredded-body workouts plan? How to get ripped in 30 days or even 2 weeks? Is a 30-day shred program best for me or that of 4 weeks or 6 weeks?

If you have all sorts of these get shredded questions then you are at the best place on the planet because today’s post is all about training for getting a lean body.

Let me clarify one thing: achieving a shredded look requires some serious hard work, time, and dedication. However, getting there doesn’t have to be complicated. Furthermore, there’s a big difference between “losing weight” and “getting ripped.”

One implies that you’re not as fit as you want to be. The other makes it clear that you’ve simply been focusing on other goals for a while, and you’re now making a strategic choice.

Similarly, there’s another big difference between losing weight and shredding down: Successful shredding is all about optimizing your body’s ability to burn fat while preserves your muscle-building gains.

But one thing is common between the two: training to get shredded and get lean body muscles. This training regimen includes both training tips plus full-body training program duration time until you get fully jacked.

Today’s post includes all those things in on package here.

So are you ready to discover those expert training tips & best full-body shredded workouts to get your dream body shape this summer? Then, without further ado, lets’ dive deep to solve your lean body getting a problem for good!

Best training tips to get ripped fast

Best training tips to get ripped fast

So, you have figured out and nailed your nutrition for fat loss and muscle gain. The final thing you need to perfect your desire for getting ripped is to nail your training program. 

It all boils down to this: Successful shredding is all about optimizing your body’s ability to burn fat while preserves your muscle-building gains.

1. Focus on Compound exercises

Focus on compound exercises to get ripped

Let one thing be clear; if you want to melt your body fat and build massive muscles, you have to embrace compound exercises your priority no.1.

The reason is very simple to understand; By doing compound or multi-joint exercises you involve a large number of muscle groups than single-joint movements.

Moreover, by engaging in multi-joint exercises you give yourself a chance to lift far heavier loads, which in return increases your metabolism while you are working out and after you have finished your workout.

Additionally, these multi-joint exercises have been proven to help you burn fat and compensate calorie deficit. This is due to the fact that these compound movements are involved in triggering the release of anabolic hormones like ‘testosterone’ and some ‘growth hormones’.

2. Play with heavier weights

Lift heavier weights for getting ripped fast

I am sure you are guilty of this common misconception that it is better to reduce your normal weights while trying to carve out lean physique because this will reduce your usual weight loads and boost the overall number of reps, right???

There is a serious problem with that thinking; when you take light weights, you actually stop building muscles. Also, this sends an endurance signal to your body that can make it difficult to keep all of your hard-earned muscles. 

So to be on the safer side, keep playing with at least moderately heavyweights to keep getting training stimulus for the initial period when you are starting out.

Research evidence

Many studies have found that training with heavier weights can boost your metabolism and keep it elevated for even longer periods as compared to just using lighter weights.

This phenomenon is called “excess post-exercise oxygen consumption” or EPOC, 

You have often heard that this can only be achieved by doing cardio only, but actually lifting heavier weights is a good source of triggering that elevated state of metabolism too.

3. Try doing more in less time: Increase workouts density

increase workout density to get ripped fast

Increasing the density of your workouts can be another best way to enhance your efforts for getting a shredded body. Doing shorter yet highly efficient workouts on a lower-calorie diet will go a long way in serving your muscle building, losing fat results.

Rather than following your normal between-set recovery process for every movement, do some additional work during what would normally be downtime, at least on certain movements. This is the simple process of increasing the density of your workout.

Let’s discuss an example to further elaborate my point.

Do seated overhead press and pair it with bodyweight lunges. Then do lunges for 45 seconds, rest for 30 seconds and without taking any rest start doing your next set of overhead presses.

4. Do supersets, drop sets – add volume with Intensity

Do super sets and drop sets for getting shredded fast

This strategy is another important part of shredding your body. Supersets, drop sets, and rest-pause sets are the best techniques to add volume with intensity.

These are actually set extending exercises and so by extending your sets, you push your muscles to work harder having longer times under tension. This, in turn, elevates your heart rate and burns more total calories.

 

In terms of muscle building, the finish of most workouts is a very critical phase. Why? The pump at the end gives the muscle the strength it has developed.

Research evidence

Research from the College of New Jersey (Ewing) has found that participants who took only 30 seconds to rest instead of 3 minutes between sets were able to burn more fat and calories than the other group of participants.

6. Try HIIT Cardio Intervals to burn more calories and fat

HIIT workouts to get ripped fast

High-intensity interval training, or HIIT, is popular in the fitness industry for a reason. It is defined as any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.

Research Evidence:

A study published in the International Journal of Obesity involving young women who did steady-state cardio for 40 minutes to those who completed just 20 minutes of HIIT training. This practice was done for 3 days a week for 15 regular weeks.

The Results: members of the HIIT group lost a significantly greater amount of body weight and body fat compared to the steady-state group.

 An important point about HIIT!

Initially, HIIT might feel you as very intense and might mess up with your recovery process. So don’t leave it for your cardio sessions.

Instead, do half HIIT style workouts and half steady-state workouts for equal minutes. For the best results, it is recommended to follow the exact plan explained in the Cellucor Summer Shred program.

Full-body workouts to get ripped fast

Best full body workouts to get ripped

In this section, I will be giving a list of exercises of all important areas of muscle that need to be worked to give your body a shredded & ripped look. I will start with Abs, and mention exercises of chest, legs, triceps, biceps, and back.

The following are some of the best shred workouts tips to reveal that ripped body.

1. Best Abs exercises to get shredded

Abs workouts to get ripped

1. Reverse crunches.

Instructions

  1. First, begin with lying on the floor with your legs just extended straight to you. 
  2. Then, start bending your knees and try lifting your feet until your thighs are just perpendicular to floor i.e at a 90-degree angle to the floor.
  3. Then get you knees to tuck in your chest and try lifting the hips above the floor
  4. Now bring back your legs to the starting position by lowering them.
  5. Now, keep repeating this moment for one and a half minutes.

 

2. Oblique crunch

Instructions

  • Firstly, lie on your right with your upper body just off the bench 
  • Now, get your bottom side to the front and fix your heel just under the bench and after this get your upper leg back and fix your toes just under it.
  • Now extend your torso downwards the floor at about a 30-degree angle below the bench.
  • Now, slowly lift your hand upwards so that your hand palm is touching your head in close and put your right hand on your side torso like if you are hugging your torso and you feel them being stretched.
  • While keeping your legs stable, try crunching your left-hand elbow up and side, then taking it towards your left hip to the maximum height
  • Now get yourself back and down to your initial position where you started just underneath your bench. This completes one rep
  • Now repeat all you’ve done up to 12-15 reps and after doing that you can start doing these crunches from the left side.

 

3. Ab rollout

Instructions

  1. Firstly, put the ab roller on the floor but firmly grip it with both hands and while doing this bent down onto the floor.
  2. Now get the ab roller out slowly, and extend your body forward.
  3. Now, try going down as below as possible while making sure that your body should not touch the floor. Also, try keeping your core as controlled as possible.
  4. Finally, stay some time in the stretched position, bring your core into play and take easy breadths while you are bringing yourself back to the original position. This is one rep
  5. Try doing at least 12-14 reps in this workout

 

4. Hanging knee raise

Instructions:

  1. Start by getting yourself hanging from a pull-up bar with your hand palms not towards your mouth and at kept at the distance of shoulder. But make sure your feet should be together.
  2. Now try bending your knees and hips together at the same time and tuck your lower back under as you are trying to lift your thigh towards your big chest.
  3. Stop when your thighs are close to your chest and then slowly get your legs back to the original position. If you want to avoid turning your hips and torso, try engaging your core.

 

5. Lying Leg Raises

Instructions:

  1. Start by getting yourself hanging from a pull-up bar with your hand palms not towards your mouth and at kept at the distance of shoulder. But make sure your feet should be together.
  2. Now try bending your knees and hips together at the same time and tuck your lower back under as you are trying to lift your thigh towards your big chest.
  3. Stop when your thighs are close to your chest and then slowly get your legs back to the original position. If you want to avoid turning your hips and torso, try engaging your core.

 

6. Ankle Touches

Instructions

  1. Start with lying on your back, just squeeze your core with strength and trying pushing your lower body towards the floor
  2. Now, by keeping your both feet together, raise your both legs upward until they are at a 90 degree to floor.
  3. Now, in this position, move your arms and stretch them at perpendicular to the floor just on your topside left.
  4. Now by keeping your back smooth and flat, try lifting your body and core so that you are able to touch your toes just on the right topside.
  5. Now go back to the floor slowly. This is one rep
  6. Keep repeating these movements for at least 1 minute.
  7. As you maintain a flat back, slowly lift your torso and try to touch your toes (top-right). Lower back to the ground slowly. 
  8. Repeat the movement for 45 seconds.

2. Best Triceps workouts to get ripped

Best tricep workouts to get ripped

1.  Rope Tricep Pushdown

How to do it?

  1. Start by attaching a rope handle to the highest pulley point of a cable station.
  2. Now, with your hands wider than your shoulders, bending the arms, hold the bar with an overhand grip.
  3. Now, get your upper arms tucked just towards your side.
  4. Now, while keeping your upper arms still, keep pushing the bar until your elbows get locked.
  5. Now, slowly go back to the start point/position.
  6. This completes 1 rep

2. Tricep Dips (Advanced)

How to do it?

  1. Start by hanging yourself up on parallel bars such that your hanging body should be parallel to the ground. Remind yourself that you have to keep this posture throughout the whole exercise.
  2. Next, bend your knees and legs, and get your ankles cross to each other.
  3. Now, lower your body slowly such that your shoulder joints should be just underneath your elbows.
  4. Finally, push your backup with full force from your arms such that your arms elbows should be almost straight but they should not be able to get locke.
  5. Caution: you can skip this last move if you have some sort of shoulder injury.

3. Overhead Triceps Extension

How to do it?

  1. Start by grabbing a dumbbell while getting seated on a bench.
  2. Now, firmly grip the top end of the weight such that it should give a diamond shape.
  3. Now, get the dumbbells above your head by raising it but make sure to keep your elbows and your core upright and shaky.
  4. Now, bend at the elbow of your arms such that dumbbell should be brought down on your right back and make sure to maintain your strong chest position and keeping your shoulders unmoved.
  5. Finally, lift the weight aided by full extension of arms, just making a 
  6. – Raise the weight by fully extending your arms, pausing for a few seconds to get a good squeeze at the top of this movement.

 

4. Skullcrushers (Lying Triceps Extensions)

How to do it?

  1. Start by gripping the EZ bar with an overhand grip and just extend your arms straight up.
  2. Now by keeping your arms elbows fixated tucked in, lower the bar slowly to such an extent that it reaches a distance of one inch from your frontal head.
  3. While doing the above movement, just keep your upper arms at a 90 degree to the ground.
  4. Finally, without getting your elbows locked, slowly extend your arms back to the original position.

 

5. One Arm Kettlebell Floor Press


How to do it?

  1. Start by lying on the ground, having a kettlebell in one hand, and your upper hand being supported by the floor
  2. Now, fully extend your arms and try pressing the kettlebell up towards the ceiling. This completes one rep.
  3. Now, finally, get the kettlebell to lower position and repeat.

4. Best Biceps exercises to get ripped

Best bicep workouts to get ripped fast

1. Barbell curl

How to do it?

  1. Start by standing tall and still with your chest and core ready and upright, with your hands, just outside your hips while holding an underhand grip.
  2. While keeping the first step balance, try engaging your biceps by raising your hands just a little.
  3. While your biceps are tensed in this situation, curl up the bar to the shoulder height giving your biceps a few movement’s squeezes.
  4. Now, while keeping your biceps tensed, stretched and engaged in work, begin to get down the bar slowly.
  5. Finally, once you get the bar to the original position, straighten and extend your arms completely to tense your triceps. This makes sure that your biceps are worked from every angle

2. Incline dumbbell curl

How to do this?

  1. Start with sitting against your workout bench, with your back straight and your abdominal muscles fully stretched. Your dumbbell should be on either side, with each hand occupying one dumbbell.
  2. Now, in this position, lift each dumbbell towards your shoulders. Remember that, your hands should be fully stretched because you have to differentiate the biceps brachii muscles being worked as you are working your just lower arms.
  3. Finally, lower back the dumbbells down to its original position but be careful to not release your dumbbells weights too quickly otherwise this could strain your muscles. I.e this should be a slow yet controlled movement. This completes your one step.
  4. Get 15 reps on 3 sets to make this effective workout.

3. Standing biceps cable curl

How to do it?

  1. Start by setting up a cable station attached with a straight bar and connected to the pulley.
  2. While standing close to the station, get your both feet wider than your shoulder on the side of the pulley.
  3. Now, grip the bar with an underhand grip at the width of a shoulder. In this position, your elbows should be as close to your body as possible.
  4. Now, curls your arms towards up from the elbow’s side in a smooth way. Now keep doing this such that your forearms are straight up and your palms facing your body. Remain here in this position for a few seconds while you get your biceps flexed.
  5. Finally, lower the bar back to the original position in a slow and smooth fashion. This is one complete step.
  6. Repeat this movement for the recommended sets and reps.

4. Reverse-Grip bent over row

How to do it?

  1. Start by standing upright holding a barbell, and as you are in this position, bend at the waist point.
  2. Now, keeping your back just upright and flat, lean forward so that it is almost parallel to the floor.
  3. While leaning forward, the barbell should be hanging right in front of you and your back should be at 45 degrees to your body.
  4. Now, keeping your elbows as close to the body as possible, pull the weight up towards your upper body and shoulder by getting your elbows to bend.
  5. If you can’t stretch your shoulders while you are pulling, change the pulling up position.
  6. Now, get your weight to go back down slowly to the initial position.

5. EZ-bar curl

How to do it?

  1. Start by holding the Ez bar just in front of your thighs with underhand at the width of your shoulder.
  2. Now, as you get your breath in, curl up the bar such that your hands are on your shoulders.
  3. Finally, stretch and squeeze your biceps and then lower down with complete control.
  4. As you breathe in, curl the bar until your hands are at your shoulders.

6. Zottman curl

How to do it?

  1. Start by maintaining your torso upright and tight while standing while holding a dumbbell in each of your handheld at arm’s length. In this position, your elbows should be as close to the body as possible.
  2. Now, get your palms of the hands to face each other. This is your first position
  3. While keeping your upper arm still, curl the weights while making your biceps contract out as you breathe out. In this position, only your forearms should be moving. Keep doing this movement such that your biceps become fully contracted while your dumbbells are parallel to your shoulder.
  4. Hold the above-stretched position for a few moments as you are squeezing your biceps
  5. Now while the biceps are in the stretched position, rotate your wrist until your hand grip gets to a higher position than the pinky..
  6. Slowly begin to bring the dumbbells back down using the pronated grip.
  7.  As the dumbbells in your hands are closing your thighs, begin rotating your wrist so that you get into a neutral position(your palms towards your body)
  8. Repeat the above all movements for 12-15 reps for best results

5. Best back exercises to get ripped

Best back exercises to get ripped

 The following are some of the best back workouts to get your core and back ripped

1.Kettlebell Swings

How to do it?

  1. Start by keeping a kettlebell just a couple of feet right in your font.
  2. While standing with your feet little wider than your shoulders, bend your knees to lean forward and get hold of the handle firmly with your both hands.
  3. With your back kept upright, involve your lats to pull the weight between your legs.
  4. Now get your hips to move forward and powerfully pull the kettlebell up to your shoulder while your arms just right in front of you
  5. Come back to the original position and keep repeating without any delay.

2. Barbell Deadlift

How to do it?:

  1.  Start by going down in a sitting position and hold firmly your a barbell such that your hands should be kept at shoulder width.
  2. While keeping your chest upright, pull back your shoulders but make sure that you are looking straight while you are lifting the bar.
  3. While trying to take the weight back to your feet, keep the bar as close to your body as possible all the way.
  4. Now, lift back to your thigh level, get a little pause, then again back to the original position.

3. Pull ups

How to do it?

  1. Hold firmly a pull up bar with an overhand grip such that your hand’s palm is not facing your body and your hands should be kept wider than your shoulder.
  2. Powerful contract your upper back to pull your chest towards the iron bar.
  3. Finally, lower this while keeping your body in control.

4. Inverted Row

How to do it?

  1.  Start by setting up a bar in a rack at your waist height. This grip should be wider than your shoulders with an overhand grip.
  2. Now position yourself in such a way that your heels should be just in front of you and your arms should be completely stretched. Also, your body should be upright and still from your shoulders to ankles.
  3. Now flex your arms at elbows to get your chest to be pulled to the bar.
  4. Now lower your body to its original position while maintaining full control over your body.

5. Lat Pull-Downs

How to do it?

  1.  Start by kneeling in front of the cable machine.
  2. Now, grab the bar firmly with your palms facing away from your body kept at wider than the shoulder.
  3. Now, lean back slightly by pushing your chest out.
  4. Now pull down the bar at your chest level and then come back to the initial position. Make sure that your torso should be stable and upright while you are doing this moment

6. Best Leg Exercises to get ripped

best leg exercises to get ripped

1. Front Squat

How to do it?

  1. Start by setting up a barbell on a power rack equal to your shoulder height.
  2. Now, by keeping your overhand grip as wider as your shoulder, raise your elbows until your arms come becomes equal to the floor.
  3. Now by taking the bar out of the rack and getting it rested on your fingertips, make sure to keep your elbows up throughout the movement.
  4. Now just step back while keeping your feet as wider as your shoulders with your feet toes turned out a little.
  5. Finally, squat down as low as possible without losing the stretch in your lower back.

2. Squat

How to do it?

  1. Start by entering either a squat rack or a cage and hold on the bar firmly as far apart your body as possible and position yourself under it.
  2. Now, place the bar on your lower traps, squeeze your shoulder blades together while pushing your elbows up and nudging the bar out of the rack.
  3. Now, take back a few steps and stand while keeping your feet as wider as shoulder while keeping your toes bent out a little.
  4. Now take a deep breath to relieve yourself. After a deep breath, bend your hips back and get your knees to lower your body as far as possible without losing the curve produced in your back.
  5. Finally, push your knees as you go down. While continuing to push your knees out, drive up vertically with your hips.

 

3. Deadlift

How to do it?

  1. Start by standing straight up with your feet kept wider than your body width and lurking a few inches away from the bar.
  2. Now, firmly hold the bar with a reverse grip, bending your knees and pushing them towards your straight arms in the process.
  3. Now, bring your chest upwards as much as possible and try looking just straight off you.
  4. Finally, keeping your back as still as possible, stretch your hips to get your body to stand up, pulling the bar up to get your legs lockout in the process.

 

4. Swiss Ball Leg Curl

How to do it?

  1. Start by getting your abs on heels with a stability ball.
  2. Now, raise your hips in the air but make sure to keep your knees as straight as possible.
  3. From here, start bending your knees and rolling the ball back towards yourself.
  4. Finally, keep your hips at height throughout the sets and reps.

 

 5. Machine Pull crunch curl

How to do it?

  1. Start by adjusting the seat of your machine such that you are able to sit comfortably, such that your hips are under your knees which are further in line with your both feet.
  2. Now, remove all the safeties and get your knees to lower towards your chest so that they are bent perpendicular to each other and then press back up.
  3. Caution: be careful to not go down the loo, otherwise, you risk your back coming out of the seat leading to a serious injury.

7. Best Chest Exercises to get ripped

best chest exercises to get ripped fast

1.Dumbbell bench press

  • 4 sets
  • 10-12 reps
  • Rest: 60-90 seconds

2. Butterfly

  • 3 sets
  • 12 reps
  • Rest: 60-90 seconds

3. Pushups

  • 3 sets
  • 12 reps
  • Rest: 1 minute between sets

4. Machine bench press

  • 3 sets
  • 10-12 reps
  • Rest: 2 minutes

5. Dips-chest

  • 3 sets
  • 12 reps
  • Rest: 60 seconds

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