A 13-week program based on negative reps objective to help you grow more muscles than ever before. If you are into bodybuilding since long and looking to expand your muscles, then this can be the most effective training program for you. Create the ultimate mind and muscle connection and push your limits to ascend your training with “Rigorous Shredding Regime.”
This 13-week plan is designed to increase and pump the muscles. It is sorely related in increasing the size of muscles.. After 13 weeks one must rest for 4 weeks before taking up this plan again. The next 13 weeks of your life are gonna be hell, better learn how to toil, get roasted, and if yo...
Before we can start with this training program, know something, "If you don't have a good gymming experience and an awesome trainer, better not touch this program!" What is ‘Rigorous Shredding Regime’? As soon as you come into the gym, see a rod loaded wi...
Rigorous Shredding Regime is rigorous, keeping in mind which we must make sure that there is nothing that can be left when it comes to eating and gaining mass. When it's all about a pre-contest preparation, it always starts with food, goes on with the exercises, and then ends again with the f...
Supplementation becomes necessary when you are involved in such training. It makes it easier to get the necessary nutrients required to build body mass and survive the training successfully. Proteins, Multivitamins, Amino Acids, Creatine, Glutamine are some essential supplement which should be...
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Before we can start with this training program, know something, "If you don't have a good gymming experience and an awesome trainer, better not touch this program!"
What is ‘Rigorous Shredding Regime’?
As soon as you come into the gym, see a rod loaded with weights, and you think that if this is for me, 4 to 5 reps are something that I can do with it. Alas, what about 20! That’s the ‘Rigorous Shredding Regime’.
This training plan solely focuses on improvising your power to lift, your levels to bear the pain, and the heights that your body can achieve. When you plan to be a tough bodybuilder, keep one thing in mind, “Don’t be silly, dedicate yourself to it, with all your guts. Don’t just work out; rather work the hell out...” It’s not just about spending a quality time in the gym, but about getting nailed at whatever you do, but still grabbing the gains out of it.
The other most important thing, better check your ego at the gym door. And yes, better not plan to impress your cardio bunnies and gymming buddies, ‘coz this can be dangerous. Your sole focus shall be YOU and simply YOU. The main objective of this training plan is to build 3 things in you: mass, mass, and mass.
Let us together set some parameters, to get big, to do huge, and to plan even bigger...
Now, as you have the basics at their places, let's add all the rest. This training is defined by a basic principle of split set training with forced negatives. This means you choose a weight that is about 80% of your 1 rep max and perform 8 reps, emphasizing primarily the positive (concentric) portion of the rep. Then you immediately begin emphasizing the negative (eccentric) portion of the rep with that same weight.
While beginning the negative rep, it is overbearing that you have an experienced training partner. This partner will begin to slowly increase the tension of the negative rep as you resist the weight (the forced negative portion) at a steady rate of 5 counts till you have reached the end of the negative portion of the rep. Repeat this for 3 more reps or a grand total of 12 between the 8 positive and 4 forced negative reps.
Enough of talking, let’s get going...
Let's say that you grab a 70lb dumbbell and are just able to do a single rep. That is bullshit! Make some calculations, 80% of that weight is something that you can opt for. Say, 55lb is something that we can recommend on your sides. Perform 8 regular reps. When you get done with the 8th rep on the first arm, continue to hold the weight up at the top of the movement and now it’s time for your trusty spotter to help you out.
The weight will always try to go negative. This means that the weight which you are lifting will at some or the other stage becomes miserable for you to get through. So it is necessary to develop a mind-body connection to ensure that you are not letting it be something over the top on yourself. Allow the weights to keep moving on the negative. This shit will help you out, don't try to stop the weight on the way down, rather just give a steady descent to it.
This very technique can be applied to various other exercises as well. Try not to get the things messed up! Well, we are there for you, not to make you rest, but to put you to the test!
To keep going in a very efficient way, try to keep focusing on new body part every day in the entire week. Keep the faith; this will make you go smoothly. Our expert trainers and workout specialists have tried it, that’s the very reason that we are suggesting this to you.
In the near future, we will be talking about the diet and nutrition. When it's a Rigorous Shredding Regime, there are some perks of it as well (surprised right? Get on to this now!)
Time to grab the change!
There is nothing that can keep you going for more than 3 months. This supplement can do this, this exercise can do that, it's all bullshit. Not even this training plan can keep you growing after 3 months. The reason is that your body adapts the things, being a quick learner, 'change is must'.
Rigorous Shredding Regime is something that is a part of the stuff that needs to be changed. Let's see the point where you give up on this shit...
Well, if you are a loser...we don't think so! Because if you have kept on reading this far, then you definitely have a potential to kill that f#cking piece of metal into pieces. We are talking to you, listen up...this is something that can get the Hulk out from you, better beware.
Now, what's the change? Change your mind. Rigorous Shredding Regime has taken over it, freshen it up. Take a small trip out of this hell and prepare your mind for something more insane. This will help you to get over the threat which pissed you off during these 3 damned months.
Rigorous Shredding Regime FAQs
Can I train being solo in this plan?
The true essence of this training plan lies in training with a good spotter. Along with insanity, safety is also an important factor here. See to it that you are doing it the right way, and not your own.
Why is this plan for experienced lifters only?
There is always a science behind every happening, and a reason behind every statement. When we thought of 'Rigorous Shredding Regime', we kept in mind that only a factor of being insane will not work here; techniques are also necessary. These techniques always come handy with the experienced lifters. They know how it must be, and where it will impact the most.
Can I use Rigorous Shredding Regime while pre-contest dieting?
When it comes to Rigorous Shredding Regime, we have only focused on building mass and muscles. The training also does the same. As per the exercises and the workouts, there is a diet plan designed. This diet plan and nutrition is always recommended to be followed once you are willing to work out; if not, better not follow the diet as well.
How long should I / can I continue to train this way?
Well, the entire program is designed to flow for 13 weeks. You can follow the entire Rigorous Shredding Regime cycle, but make sure that you are allowing a straight set training of 2-4 weeks, rest & recovery before you scoop into the workout session again.
Rigorous Shredding Regime training involves rigorous workout routines; it may increase the chances of injury if not done correctly. Make sure you recover the torn muscles with proper nutrition, supplementation, and rest, after all, no one of us would ever like to zone out of training.
Don’t forget to warm-up before starting the training. It will increase your heart rate, increases circulation of blood in your muscles, tendons, and ligaments and will prepare you for a workout avoiding injuries.
Do the cardio or any other aerobic exercise like swimming, running on the rest days. This will help you improve your cardiovascular system.
Sleep, it is the most important part of your training as it will help you to recover and build muscles. Take a sleep of at least 7-8 hours every night.
Rigorous Shredding Regime is rigorous, keeping in mind which we must make sure that there is nothing that can be left when it comes to eating and gaining mass. When it's all about a pre-contest preparation, it always starts with food, goes on with the exercises, and then ends again with the food. So, no shit, food is something that you should hit!
Eating shit will make you grow into a scumbag! Becoming a bodybuilder is just about working out like a maniac, an absurd myth. Working out is just a part of every training plan. No matter if you are on the verge of gaining mass or losing it, your nutrition and diet is the biggest key to your upcoming structure.
A proper diet will re-fuel your body to survive from this training. So don’t ever skip your meals. Put your hands on prepping your meals the night before you eat and carry it with you all day. Eat in every 2-3 hours to ensure that you are providing enough fuel to your body to recover and survive. If you don’t eat enough, you will lose your muscle mass. We understand that strict diets are way difficult but don’t give up. Consider your food as a fueling tank and rather than thinking about taste and your comfort.
Get your hands on it!
Protein, Carbs, and Fat (PCF). The three biggest keys to your body's curvature make sure that you take them in bulks. When I say bulk, I mean it! Divide this entire PCF structure into 6 meals, every day (each day should have 6 meals, not less, and not more). Usually, this PCF meal should be divided into a similar structure for a span of 6 days. We really want you to follow this, so as to get on with a proper desired body.
Protein will help you recover your exhausted muscles and make it grow strong, while carbohydrates will provide the energy your body requires after a strenuous workout. So it should be included in the proper proportion which can match your exertion in the gym.
When we talk about protein, we highly prefer that you take 1.5-2 grams of protein on every pound of your body weight, minus the body fat. So, let's assume that you weigh 200 pounds and have 10% body fat, then [200 pounds- (200*10% of your body fat]; this leaves you being of 180 pounds (20 pounds of the body fat deducted from 200 pounds). Try to multiply 180 by 1.5-2 and you will get between 270-360 grams of protein each day.
For protein, it's highly recommended that you get your hands on some chicken (not some though), lean beef, eggs, and fish. For the vegetarians out there, you do have plenty of options like Soya and Greek Yoghurt. Make sure that the quantity you take is not dependent on the amount of protein that you are intended to grab.
When it comes to carbohydrates, instead of 1.5-2, just take 2 grams. So, by this, you are consuming 360 grams of carbohydrates in a day. Go with instant oats in the morning, and then swap yourself to brown rice and yams for the entire day.
Ahh, the fats. Do not adopt anything special to gain the fat; you can easily get them from your routine diet. Gaining fat doesn't mean that you are frying your stuff in oil or butter. Be smart, be sensible! Eat good fats when you are really feeling fatigue after a workout. Peanut or almond butter works best. They are rich in monounsaturated fats and are less likely to be stored as body fat plus they are high in sugar and protein that will help you meet your nutritional needs.
Meals for Dummies
Following is the sample diet designed for Rigorous Shredding Regime Training for 200 pounds of a male with 10% of body fat. This meal is divided into six meals and to be followed every 2-3 hours.
Always keep in mind that when it's a diet or not, water is something that is very much essential to give your body a greater boost. It will flush out extra nitrogen, urea and ketones you’re your body especially when you are on such a high-protein diet. It will help your kidney do their work.
This 13-week plan is designed to increase and pump the muscles. It is sorely related in increasing the size of muscles.. After 13 weeks one must rest for 4 weeks before taking up this plan again.
The next 13 weeks of your life are gonna be hell, better learn how to toil, get roasted, and if you ever feel that you aren't made for it, better leave!
"More muscles" is what this plan is focusing on, by hook or crook. Your body needs to be the best. Be a Badass. Be in the 'Rigorous Shredding Regime'.
And if you are willing to hate us for this, we really don’t care Because, Pain...Begins Here!
Supplementation becomes necessary when you are involved in such training. It makes it easier to get the necessary nutrients required to build body mass and survive the training successfully.
Proteins, Multivitamins, Amino Acids, Creatine, Glutamine are some essential supplement which should be combined with Rigorous Shredding Regime workouts and diet.
Creatine: Creatine is the best supplement to grow size and strength. We tried a total of 10 grams per day and divided it into two servings. Creatine is available in many brands these days - straight powder, pre- and post- workout supplements, etc.
Glutamine: Glutamine, it's one of our favorites. We recommend adding about 10 grams of glutamine to protein shakes daily, dividing it in servings of 5 grams each; we feel it can be something over the top.
Multivitamins: You will be losing a lot of valuable vitamins and minerals during the intensive training so make sure you refill it with a multivitamin pill. It will provide you all the essential nutrients required by our body.
Amino Acids: Amino acids are needed to recover from your training routine. Include 6 grams of amino acids pre-workout and 6 grams of it post-workout to get the best out of your training.
Whey Protein: Protein is the most important supplement when it comes to building muscle mass. Include 2 scoops of isolated whey protein in your daily diet as it is easily digested and helps to recover and return the body from catabolic state to anabolic state after workouts.