How To Get Ripped In Under 60 Days

I’m talking with Christian Hudson to persuade him to join as a regular columnist for Bachelorium. He writes great articles, and lives a great life that I try to emulate certain aspects of. Take a look at his previous post about getting your bachelor pad woman-proof.

About two months ago, I decided I wanted to get into awesome shape, and found a routine that is deadly effective, and, unlike when I’ve worked with trainers in the past, doesn’t kill me. Find out how simple it really is…

Requirements:

• Dumbbells: I like the 50-lb Versa-Bells, and keep them under my bed when not in use.
• A Door Gym: Unless you want to install a pull-up bar in your home. I’m renting, so that’s not a good option.
• Two chairs, with seats about 18″ off the ground.
• 30 minutes, 4 to 5 days a week.
• Muscle Milk Protein Supplement
• Isopure Protein Supplement

That’s it. No complicated machines, expensive trainers, or expensive gym fees.

The first part of this process was to get on a good diet. I had acquired a bit of a spare tire from too much partying and fatty foods, so I cut down to proteins, legumes and beans for three weeks. It was hell, but very effective at reducing the fat on my body. I slowly re-introduced carbs, and am now eating a fairly balanced diet, along the lines of the Zone Diet. However, rather than cereal in the morning, I have a Muscle Milk protein shake. These are very healthy, and if you mix them with half non-fat milk and half water, they taste like real milkshakes.

Immediately after the workout. I have an additional shake, this time using the Whey-Isolate product Isopure. Whereas the protein in Muscle-Milk is absorbed slowly into your body (and thus a good way to start the day), whey isolate proteins are absorbed rapidly and perfect for post-workout recovery. Add some dextrose to this concoction if you can; your body is in a catabolic state (its breaking down muscles) and dextrose is a fast-absorbing sugar that will provide the energy it needs, ensuring that more protein is delivered straight to your recovering muscles.

As for the workout itself… the key principal here is Time Under Load. I used to go into the gym and kill myself with heavy weights, bad form, and quick, high reps. It took forever to advance even five pounds on the stack. Now, I’m using lower weight, but making sure that my exercises are VERY targeted, and done slowly. The maximum weight I’ll do for any given exercise is about 40% less than my capabilities, so if I could curl 50 lbs with one arm two or three times, I’d never go higher than 35lbs during any exercise.

When you achieve targeted time under load, your muscle is going to be working very, very hard. You’re going to sweat a lot, and it can be helpful to have a fan blowing on you. Drink lots of water throughout. Although, “throughout” is not a very long time - I can get through my whole workout in 30 minutes or less.

With that said, here is the daily list:

Day 1: Chest

Start with slow push ups. Five seconds up, five seconds down, constant load on the muscle. Go for as long as you can before you totally lose it. Should be 1:00 if you haven’t done pushups for awhile. When you get up to 2:30, throw a ten pound weight on your back.

Next are Inclines: spread two chairs about a 18″ apart. Put your hands on each of the seats, and bend at the elbow going down. You should feel it in your lower chest. Ten to twelve of these, again, very slowly.

Next are Declines: You have two options for declines. You can simply rest your feet on the chair and your hands on the floor. Or, if you’ve picked up a Door Gym, you can rest your hands on the curved portion of that (a pair of dumbbells will do as well - put your hands on the handles). This gets you going down further and also works your triceps. But more than anything, you should feel it in your upper chest. Don’t cheat - focus on the muscle group. Ten to twelve of these.

Alternate two sets of inclines and declines, and you’re done.

Day 2: Back and Traps

Throw the Door Gym on your door and start pulling up with a wide grip. Try to do three sets, and work your way up to ten reps per set. As you get stronger (and lighter), go more slowly. These are hard.

For your traps, start by doing up to two minutes of 5 seconds up, 5 seconds down of dead lifts. Use a weight that gets you to that point such that you’re grunting and the last few are painful.

Then, add enough weight that you can do three sets of about ten. You can pull up more quickly, but go slow on the way down.
Its very important to work your traps if you’re trying to build upper body mass. Don’t skimp on this one.

Day 3: Shoulders

Start with 5 seconds up, 5 seconds down of seated shoulder presses, both arms. Again, go for about two minutes and lots of groaning. Immediately do six negatives - let the weights out of one hand, and use that hand to pull the other hand up. Let the weights drop slowly. You will feel the burn.

Then add weight, and do two sets of ten seated shoulder presses.

Now, drop the weight, and do two sets of ten to twelve things… I don’t know what they’re called. But you stand, hunched over, with the weights in front of you and your arms bent, and come outwards, keeping your arms bent. You will feel it in the back of your shoulders if you’re doing it right. Do two sets of these.

Finally, do two sets of front-facing lifts. You’re going to hold the weights in front of you, top of your hand facing forward, and pull upwards. This will work the front of your shoulders, and you’ll feel it up there if you do it right. Focus on good form and constant stress.

Day 4: Biceps and Triceps

Start by doing seated curls, with both arms at the same time, 5 seconds up 5 seconds down, for about 2 minutes. Do six negatives as well, like you did with your shoulders.

Next, add weight and do two sets of ten curls, standing up, and alternating arms. You should be feeling this in your upper bicep.
Finally, drop weight and do two sets of reverse. curls. So, the top of your hand is facing forwards, and you’re pulling up and bending at the elbow. You will feel this in your upper forearm, and lower bicep.

For traps, you can use a variety of exercises. I use the door gym to do push ups that are focused on the traps. I also use free weights in such a way that I hunch over, hold my bicep parallel to my upper body. and move my lower arm back like a fulcrum until it is straight.

Day 5: Legs and Butt

Start with 5-seconds up, 5-seconds down squats. Hold the free weights at your sides. Its not ideal, but it works great.
Then, do three sets of lunges with weight, focusing on form.

Finally, do one-legged leg lifts on a chair. One foot is going to be on the chair and the other will be on the floor, and you want to hold your arms in front of you to balance, then push up with the leg on the chair. These are ridiculously hard.

What about Abs and Cardio?

You will find yourself losing weight with this routine if you do it right, but you should feel free to add cardio as stress-relief as necessary. As for abs - lots of crunches and bicycles. If you have access to a gym and/or a decline bench, declined leg lifts are excellent too.

I wish I could add pictures here, but my drawing skills are at a second grade level. As for the results… I have gone from slightly pudgy and pear-shaped to something not too far from Brad Pitt’s body in Troy.

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