12 Ways to Build Muscle and Get Ripped

Achieving your dream physique isn’t easy. Building muscle and getting ripped requires discipline, commitment, and stamina. I’ve been working out since I was 17 and have been a trainer for 20 years. It took me about 10 years to get the type of body I was looking for, so don’t think this came easily. Here are some tips that should help you on your bodybuilding journey as well:

1. Set Your Goals
The first thing that you have to do when you are training is to set your goal. That’s the only way you are going to reach the look that you want. Once that you have reached that goal you should set a new goal, and this will be the way to do it.

2. Drink Lots of Water and Eat Constantly
Depending on what part of our preparation we are, we will drink big amounts of water to hydrate our body. A regular diet includes a meal every three hours, following a nutrition program will upgrade the results of our training. It is said that your diet is more important than training, to reach the results that you want, to the point that many people in the fitness life would say that diet is 70% of the whole thing. Add to your diet a good combination of proteins, carbs and fats.

3. Commit Yourself to a Strict Schedule
Most of us are involved in a professional life and we need to organize our days and weeks to maximize our trainings. If you work 8 hours/day, the rest of the day must be organized with sleep, gym and meals. There’s different rules and different ways to train, and also depends on the time of the year you are and also the season but for me, the best option to rest my body is training four days in a row and then rest one day, then I start again with four days of training.

4. Balance Weights With Cardio
There are different ways to organize your training with the cardio, there are no rules. I always suggest doing your cardio before or after your weights session according to how do you feel with it. There are people like me, that prefer to do the cardio at the end of the training and many others like to do the opposite. Try to add cardio to your sessions at least 4 days a week.

5. Lift Heavy
Muscle growth involves a commitment with heavy weights, but always we must be aware of any injury. I think that adding weight to your trainings is always good, but you need to be realistic and think about your limits as well. We don’t want to end the day booking an appointment with the physiotherapist.

6. Do What Works For You
Finding the type of training that we like the most is one of the first things that we have to think about. If you don’t like weights there are many other options to keep your body fit and healthy. Body pump, indoor cycling, CrossFit, functional training, etc….are other activities that you might like better than dumbbells

7. Keep Track of Your Weight
Don’t get obsessed with your body weight, but my recommendation is always to weight yourself in the same place and better with no clothes or underwear. When we are setting a goal, start weighing yourself and from then on, weight yourself every same day of the week, for example on Wednesdays.

8. Rest In Between Sets
Control the times between sets, a large rest between two sets will make the intensity of the training go down and that means that you won’t get a great pump.

9. Get Plenty of Sleep
Resting is a very important part of your everyday life. If you are training as we have been talking about, we are going to need to rest even more than a person whose life does not involve getting ripped. So try to rest 8 hours everyday and anytime you need more rest try little naps.

10. Use Supplements
Supplements are a great way to enhance our training program, although I always recommend to program your diet with real meals. Use pre-workout supplements only when needed; maximum two or three times a week. If not our body will need always a pre-workout drink to start the set.

11. Go to Failure
Always go to failure in your sets, at least in the first three exercises.

12. Give Yourself A Break
Make some rests during the year, after setting your goals and making your program, once that you have reached your goal and when you feel that you have made all the effort possible, we all should think about a resting period. One week is the average period to rest your body and mind.


Good luck! Feel free to email me if you need online training.


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