7 Ways to Get Ripped Faster in the Gym

Getting ripped requires a combination of strategic training, nutrition, and recovery. While it’s a gradual process that demands consistency, there are evidence-backed techniques to accelerate muscle definition and fat loss.

Here are seven science-supported strategies to help you achieve your fitness goals faster in the gym.

1. Prioritise Resistance Training Over Cardio

While cardio has its benefits, resistance training is more effective for building muscle and increasing metabolic rate.

Resistance training stimulates muscle hypertrophy through mechanical tension, metabolic stress, and muscle damage (Schoenfeld, 2010). A higher muscle mass boosts resting metabolic rate (RMR), enabling you to burn more calories even when resting. Compound movements like squats, deadlifts, and bench presses recruit multiple muscle groups, increasing caloric expenditure and promoting overall muscle growth.

Incorporate progressive overload—gradually increasing weights or reps—to ensure continual muscle adaptation (Mangine et al., 2015).

2. Use High-Intensity Interval Training (HIIT) for Fat Loss

High-Intensity Interval Training (HIIT) is a time-efficient method for burning fat while preserving muscle mass. Studies show that HIIT significantly increases post-exercise oxygen consumption (EPOC), leading to higher calorie expenditure after workouts (Boutcher, 2011). HIIT involves alternating between short bursts of intense activity and recovery periods.

For instance, you can perform 30 seconds of all-out sprints followed by 90 seconds of walking, repeating this cycle for 15–20 minutes. Integrating HIIT sessions two to three times per week alongside resistance training can optimise fat loss while retaining muscle.

3. Optimise Protein Intake

Protein plays a critical role in muscle repair and growth. Consuming adequate protein supports muscle protein synthesis (MPS), especially after resistance training. The International Society of Sports Nutrition recommends 1.6–2.2 grams of protein per kilogram of body weight daily for athletes and individuals aiming to build muscle (Phillips & Van Loon, 2011).

High-quality protein sources like lean meats, eggs, dairy, and plant-based options such as lentils and tofu are ideal. Distributing protein intake evenly across meals enhances MPS throughout the day (Moore et al., 2009).

4. Implement Progressive Overload

Progressive overload is essential for continuous muscle growth and strength gains. This principle involves gradually increasing the demand on your muscles by adjusting variables such as weight, repetitions, sets, or intensity. For example, if you’re bench pressing 60 kg for eight reps, increase the weight to 65 kg or aim for 10 reps in subsequent sessions. Research confirms that progressive overload is a primary driver of hypertrophy (Schoenfeld et al., 2016). Tracking your workouts ensures steady progress and prevents plateaus.

5. Focus on Recovery and Sleep

Recovery is a critical yet often overlooked component of getting ripped. Muscles grow during rest, not during training. Sleep plays a vital role in muscle repair, hormonal regulation, and overall recovery.

Studies show that inadequate sleep impairs muscle recovery and reduces anabolic hormone production, such as testosterone and growth hormone (Dattilo et al., 2011). Aim for 7–9 hours of quality sleep per night and include active recovery days with low-intensity activities like stretching or yoga.

6. Reduce Body Fat Through a Caloric Deficit

Achieving a ripped physique requires reducing body fat while maintaining muscle mass. This involves being in a caloric deficit, where you consume fewer calories than you burn. However, an overly aggressive deficit can lead to muscle loss and decreased performance.

A moderate deficit of 500–700 calories per day is sustainable and effective for fat loss (Hall et al., 2011). Use tracking apps to monitor your caloric intake and ensure adequate protein consumption to preserve lean mass.

7. Incorporate Periodisation in Your Training

Periodisation—the systematic variation of training variables—prevents plateaus and optimises results. This approach alternates between phases of hypertrophy, strength, and endurance training, ensuring balanced development.

For instance, you could follow a 4-week hypertrophy phase focusing on moderate weights and high reps (8–12), then switch to a strength phase with heavier weights and lower reps (3–6). Research supports periodisation as an effective method for improving strength and muscle mass (Williams et al., 2017).

Bibliography

Dattilo, M., Antunes, H.K., Medeiros, A., et al., 2011. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses, 77(2), pp.220–222.

Hall, K.D., Sacks, G., Chandramohan, D., et al., 2011. Quantification of the effect of energy imbalance on body weight. The Lancet, 378(9793), pp.826–837.

Mangine, G.T., Hoffman, J.R., Gonzalez, A.M., et al., 2015. Resistance training intensity and volume affect changes in rate of force development in resistance-trained men. European Journal of Applied Physiology, 115(11), pp.2427–2436.

Moore, D.R., Robinson, M.J., Fry, J.L., et al., 2009. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89(1), pp.161–168.

Phillips, S.M. & Van Loon, L.J.C., 2011. Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), pp.S29–S38.

Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857–2872.

Schoenfeld, B.J., Ogborn, D., Krieger, J.W., 2016. Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), pp.1689–1697.

Williams, J.J., et al., 2017. Periodization strategies in resistance training. Strength and Conditioning Journal, 39(1), pp.34–46.

Key Takeaways