Hi, I'm Daniel

Hi Daniel, its nice to hear that you are getting back into training and I will try to help by answering/advising on each of your queries:

With regards to nutrition I would caution against focussing too much on supplements such as whey protein in recognition that most (if not all with some careful planning and preparation) of your nutrition requirements can be obtained without the use of supplements. Please see pponline Base Conditioning Special Report number 272 for in-depth and fantastic guidance on all your nutrition requirements contained within the Nutrition: get back to basics article by Amanda Carlson.

With regards to training. My advice would be to forget the strategy of just focussing on chest and abs and concentrate on total body workouts consisting of basic compound movements, high intensity intervals for fat burning and ensure you are getting adequate rest after every high intensity workout. If you have seen the film 300 (if not get it and check out the chest and abs of the actors in it), then the book Spartan Warrior Workout ISBN 9781569757918 written by Dave Randolph and based on the preparatory training of the actors in this film will certainly help you get the desired look, whilst developing total body strength and power, and more specifically coronal plane strength balance. The ironic part of this book is that the workouts in it do not actually contain any direct isolating chest and abs work but just wait and see the results of this training on your chest and abs to say the least.

When I was younger the worst thing that happened to me was being introduced to weights as a 17 year old school boy. I soon fell into the trap (like so many other guys)of just training chest, biceps and abs which undid all my natural back (pulling strength that enabled me to climb the ropes in school effortlessly without using my feet to assist)gained as a teenager carrying out hours of farm labouring 7 days a week which provided me with massive levels of functional strength and a ripped physique without any formal training. I only realised the error of my ways at the age of 34 when I started my sports science degree and it will probably take me the best part of the next 4 years to get back to a similar standard of functional strength and fitness that I had as a 17 year old having never carried out a formal weight training session in my life.

Whilst I am certainly not saying do not train with weights (used correctly resistance training can make an essential contribution to ones strength and fitness progression) just avoid using them to focus on single body parts such as chest and arms.

For me personally I have found training in the way outlined in this Spartan Warrior book has provided all ripping desired in respect of total strength and fitness without neglecting any part of my body in the process. I still used weights but now focus on basis compound movements as opposed to isolation work to pump up a specific muscle group.

One other point with regards to getting ripped is making sure you are eating enough,and please please never listen to those uneducated folk who will tell you to get ripped you need to cut carbs.

Train hard and rest plenty and do not expect your results to happen overnight, and biggest please of all do not ever be tempted to take any form of illegal performance enhancing drugs in the desire to get quick results.

Good luck and spend a few hours reviewing and reading the great resources on this site. You will not be disappointed.

Kind regards

Simon

Simon Vincent
Sports Performance Analyst
Body Bullet Dynamics!
South Wales
UK

Hello Daniel, and welcome to Peak Performance

Nice to see you getting back on board.