How to Get that “SHREDDED” Look (FAST!)

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Mention the word shredded and you will likely conjure up thoughts of being ripped, muscular, vascular and with tremendous muscle definition. While your level of body fat and ultimately your leanness will be impacted greatly by your diet and the foods that you eat, you can influence the way your muscles look just by adjusting some of the techniques you use in your workouts.

In this video, I’m going to show you how to get that shredded look fast by incorporating overcoming isometrics into your workouts. The four that I show you are great for either dedicated back day or chest day (or more functionally on upper body push or pull day). Before starting them however, you want to know the difference between an overcoming and a yielding isometric.

Most people that use isometrics for training are familiar with the yielding type. This is where you have a heavier weight in your hands that you are attempting to resist it’s fall or the force of gravity acting upon it. Think of holding a heavy barbell in a mid position of a curl and not letting it drop down towards your thighs. This would be tough to do and it would result in an intense contraction of your biceps.

On the other hand, you could position your hands at ninety degrees in relation to your sides (as in the same mid position of a curl) and instead push up on a fixed or nonmoving bar. As you push as hard as you can you increasingly recruit more motor units to participate in the activity and ultimately increase the strength of the contraction. This is an overcoming isometric and this is where you can do the most beneficial things for your strength in that given range of motion as well as maintain the safety of your joints in the process.

Here I show you how to apply this technique in the contracted or more shortened position of your upper body pushing muscles and then in the more elongated state. The same is then done for the muscles of the posterior chain as well. The key to the effectiveness of using overcoming iso’s for getting ripped and more muscular looking is to aim to increase muscle tone by gradually increasing the resting state of the muscle and getting it used to producing more overall tension.

Aim to hold each rep for 6 seconds for maximum benefits. You should look to build the strength of the contraction from the first second to the last. Throw in a few of these to each session and in no time you will see a quick difference in the appearance of the muscles and their hardness without doing anything else different in your workouts. Keep in mind, the most effective combination is to make sure that you are dialing in your nutrition at the same time to drop your levels of body fat and reveal more of that muscle definition that you are developing.

If you are looking for a workout program that utilizes not just this technique but others designed to get fast results, head to http://athleanx.com and get the ATHLEAN-X Training System. See how training like an athlete can get you to start dropping fat, building muscle and getting ripped year round. I will coach you through every one of your workouts and meals and make sure you do not fail on the plan.

For more videos on how to increase vascularity and build more muscle, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

About the Author: Scott Young

50 Comments

  1. Great techniques. It’s a bit like trying to push a boulder that’s suspended above your head. You’ll never lift the boulder, but your body doesn’t know that, and the key is the six-second intervals because each time you stop and then restart the body will deploy more muscle fibers to accomplish the task,. Thusly the body will display that effort. Thanks for the posting!

  2. This is a spin off of what’s called 30 second poses where you flex and contract the muscle for 30 seconds for 3 sets. This majorly assists in becoming defined. Instead here he using weight placing tension on the muscle for 6 seconds. Why do people take something change it and think they come up with a genius ideas. Old school is and always will be the best!

  3. I bet there’s some ripped person that thinks they have good genetics or they know how to train but they just did these while they pooped and got diced from interval poo grunts.

  4. For people around Jeff it would have been safer had they had safety glasses on as Jeff was milliseconds always from exploding! Muscles fibers at supersonic speeds in all directions!!!

  5. thanks dude!!!!!!!!!!!!!!!!!1 epic video dude, i’m shredded af now. hopefully my roblox gf will finally come back to me

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