How to Get Shredded Fast in Only 3 Hours A Week

 

Once you learn how to get shredded fast…

You’ll realize it’s not that hard.

In reality, it’s more about having the right skills for the job.

Sure you gotta go to the gym (most people understand this), but there’s more to the story.

…And the answer doesn’t have anything to do with setting up a tent to sleep in the locker room.

What I’m saying is you can get shredded in only 3 hours a week.

You just need to learn how to be efficient with your approach.

Let’s start by talking about this first myth…

Working Out Longer Isn’t Always the Best Decision

You might think that by spending more time in the gym that you’re going to get faster results.

Well, that’s not always the case…

Especially for novice lifters and guys who are untrained.

See, if you’ve never tried to build muscle before, your body is actually primed and ready to make very fast and visually-impressive changes right away.

However, you have to stimulate the muscle in a way that forces the most growth in a short period.

Let me explain…

1. Use Compound Lifts to Work Out Efficiently

There are these certain guys in the gym (you know the type).

They go up to almost every machine in the place…

… and they do like 20 sets targeting one very specific body part.

This could be things like:

  • Forearms
  • Biceps
  • Calves
  • Shoulders
  • Etc.

And it seems like they’re getting a lot done, but it takes them hours to go through their entire routine.

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Well, years ago, I discovered there’s a much more efficient way to train that allows me to reduce my total gym time to about 60 minutes.

The simple answer is to do more lifts that target multiple muscle groups at one time – compound lifts.

Crazy idea, right?

This means while other guys are screwing around on 10-12 machines trying to “get a good pump”

You’ll focus on how to get ripped by hittin’ two or three compounds hard and then going home to watch Netflix.

These are the kinds of exercises I’m talking about:

With these lifts, you can work more muscles together and maximize your time spent at the gym.

(And then smile and wave at the guy doing his 15th set of forearm extensions)

Now how often should you do these lifts?

2. Perform the Same Lifts 3x Per Week to Force Faster Growth

Have you ever heard of a “bro split”?

It’s when guys dedicate an entire workout to a single muscle group. For example:

  • Monday – Back
  • Tuesday – Arms
  • Wednesday – Legs
  • Thursday – Shoulders
  • Friday – Chest

Now, did you know that for novice lifters (or guys who are untrained) this makes for really slow progress?

Here’s the reason…

…Intermediate, advanced, and elite lifters require more complicated workout routines that match how quickly they can recover.

how-to-get-shredded-bench-press-guy

By recover, I mean “how quickly your muscles are ready to train again since your last workout”.

For the guys I just mentioned, it may take them a week, a month, or even multiple months depending on their training experience.

So after they hit legs…

…it might be weeks before they do it again with the same intensity.

Noobs are completely different though.

If you’re new or untrained, you can go very hard on a compound lift (targeting multiple muscle groups) and be ready to go in as little as 48 hours.

That means you can be doing heavy deadlifts on Monday and do it all again (at the same intensity) on Wednesday.

This is my point…

If you’re untrained, you can make much faster progress by performing the same compound lifts at every workout

As you progress, your recovery time will slow (this is expected)

But right now, that’s how you make the fastest gains possible as a noob.

And by “intensity,” I’m talking about…

(Note: Are you unsure what you should be doing when you go to the gym? Here’s a FREE list of 13 beginner training programs so you don’t waste any time making gains and getting shredded.)

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3. Push Yourself to 1 Rep Short of Failure to Deplete Glycogen

There’s a carbohydrate source stored in your muscles called glycogen.

This is the primary fuel source for your muscles.

As you work out, more and more of this source depletes… and that’s a good thing.

Eventually, when these stores are depleted you’ll look a little flat in your muscles…

But throughout the day, your body will be looking to your fat stores to metabolize for energy instead.

That’s a key point on how to get shredded fast.

how-to-get-shredded-fast-flex-guy

So, what does 1 rep short of failure mean?

This means doing just enough reps to the point where you know for a fact that you won’t be able to successfully complete the next rep without:

  1. Cheating on the form
  2. Hurting yourself
  3. Getting help from your spotter

Simply, if you can’t get it up by yourself (durr hurr hurr), you’re done with your set.

Don’t go tryin’ to be a hero.

Know when it’s time to move on.

Now, everything so far has been about your training.

You’ll be doing heavy compound lifts 3 times per week and that will get you in and out of the gym for a total of 3 hours weekly.

Pretty awesome, huh?

Well, you’re not done yet.

You have to make a few adjustments for your “get shredded diet”…

5. Eat in a Minor Caloric Deficit

If you’re not counting your calories… you should be.

It’s important to know how many calories you’re eating each day.

(And how many calories it takes to maintain your current weight)

Depending on how much you’re eating on average every day, you might be able to get away with a very small caloric deficit.

I’m talking about 100-200 calories less each day.

You want the deficit to be minor for a couple reasons:

  1. Your happiness
  2. Your performance

First, you need to be happy when you’re on a diet (imagine that).

It’s not worth focusing on how to become ripped if you’re hating your life.

Tip: The absolute best diet to get shredded is one that makes progress, but gives you reasons to follow it.

And smaller calorie deficits allow you to include tasty foods with fats and carbs that make your meals more enjoyable.

Second, cutting calories too low can hurt your performance in the gym.

You need those calories to squat the squat (and lift the dead).

Also… cutting calories too low can prevent you from getting enough protein.

6. Consume Enough Protein to Repair (and Build) Muscle Fibers

Protein. Protein. Protein.

how-to-get-shredded-fast-protein

It’s the one thing that most guys are aware of that they need to build muscle.

Going along with your calorie requirements, if you cut your calories too low you might not get enough protein.

…And it’s really important in knowing how to get shredded fast.

See, when you’re in a caloric deficit, your body is going to try and burn not only muscle glycogen stores, but body fat and even your muscle tissue as well.

The way to make sure you keep your muscle (or most of it) is to keep repairing the fibers by consuming more protein every day.

You’re kinda strong-arming your metabolism that way and forcing it to burn body fat instead.

So make sure you eat enough protein in order to preserve your muscle and trick your body into burning fat.

Those are the keys to getting ripped brah.

(Note: Are you unsure what you should be doing when you go to the gym? Here’s a FREE list of 13 beginner training programs so you don’t waste any time making gains and getting shredded.)

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