VRT Ripped in 4 Weeks

[MikeNY]

Have any of you guys thought of applying Ripped in 4 Weeks to VRT?

Challenge: moderate & determination required

Step 1: A good diet

Step 2: Increase the number of the workouts each week. Each day usually consists of 30 reps, low weight for 8 core lifts. After lifts, take a 5 minute break and then repeat the workout cycle. Transition between core lifts is 1-2 minutes max.
First Week: 3 days, 2 cycles.
2nd Week: 4 days, 2 cycles.
3rd Week: 3 days, 3 cycles.
4th Week: 4 days, 3 cycles and or 3 days, 4 cycles.

Step 3: 30 reps per lift:
Squats
Bench Press or any bench
Calf raise exercise
Latpull or machine
Situps/Crunchs
Tricep Curl
Deadlift
Bicep Curl
rest for 5 minutes then repeat cycle per weekly plan.

I see this as just applying VRT, two sets of 8 to 10 reps for each cycle and then repeat as indicated. The only thing missing is the Gym and weights. Enjoy guys.

[gruntbrain]

Surely there will be debates on what consists of a good diet including the role of supplements like caffeine

[Andy62]

Don't knock coffee -it is the new health food. Another old wives tale bites the dust.

http://men.webmd.com/features/coffee-new-health-food

[Doc Al]

Have any of you guys thought of applying Ripped in 4 Weeks to VRT?

What is "Ripped in 4 Weeks"? Are you talking about the program that's been heavily advertised on the web lately? (I see an ad with that title everywhere!)

[gruntbrain]

I regularly use caffeine(green tea powder, guarana powder,cocoa powder, crushed caplets, ...) & believe it's a workout enhancer. Somehow, I've avoided coffee

[MikeNY]

Yeah Al that is it exactly, it is being now sold by several sources I think, high rep, low weight and several workouts in cycles, has been a program. I think they did this at Hardgainer over ten years ago, it was also called Periodization and several other names before.

gruntbrain and Gordon you guy's are right, diet is in the eye of the beholder.

PS: gruntbrain if you get more ripped will that make you more of a target for women? I ask because you now walk and carry a baton or stick to keep the women away. Living in the Retirement Home if you become more of a stud then the nurses and staff might join all those amourous ladies seeking you out already? Better safe than sorry gruntbrain, buy a fat suit and trick the babes.

[gruntbrain]

MikeNY
Women want stock studs; I'm more of a stock dud

[MikeNY]

gruntbrain and you are modest to.


PS Guys, I add 30 minutes of cardio per workout. Just walking would do, Jumping Jacks, Running in Place etc.

[gruntbrain]

Combine resistance training with cardio for a nonstop 20 - 30 min session - eg grab a rope & pull as you squat; you wont get big muss-kills but you'll burn much calories as you increase lung capacity

[MikeNY]

gruntbrain in those five minute rest periods between cycles jumprope (hollyweed's contribution) or jumping jacks. One continious session, the five minute breaks become the cardio.

gruntbrain you are a genius!