How to get ripped 10 pack abs - Interview with Brandon Gutierrez
Hey guys today I decided to post an interview I did with Brandon Gutierrez a former bodybuilder who is now a model. Many guys wonder how to get defined and well developed 8 pack abs or 10 pack abs, so I thought why not ask someone with some of the most impressive abs on earth.
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| Brandon Gutierrez ripped abs |
Tell us a little about yourself and how you started working out?
Hello, my name is Brandon
Gutierrez, I am currently 25 years old, 151lbs standing at a height of 6'1. I
began lifting at the age of 17 but never took it seriously until the
first day of 2006 which was the day when I decided to take my body to a the
next level. I was inspired by not only my father who had a naturally ripped
physique that was genetically passed down to me but also want to give alot of
credit to the friends who supported my dreams and were always helping me in any
way they could, they believed in me which created a positive environment that
lead to extreme motivation and dedication to the sport which eventually provided the significant results that had in mind. When I really started to
notice this physical change occurring I began to build a "Fitness
Model" type of look and body. At the moment I will be focusing on my weak
points and hope to excel my physique as much as possible. In my free time I
enjoy going to movies, hanging out with friends and having a good time in
general.
When it comes to abs training what are the most important things to get good results?
When it comes to training, I am a strong believer in high intensity
30-45 minute workout sessions in combination with the correct supplements and
diet.
When it comes to abdominal training, diet is KEY. Most people do not
realize the significance of their own personal "Body Type" and the
crucial role it plays in regards to muscular development and overall physical
fitness. To give you a better understanding of the various body types I will
introduce the three ; Ectomorph, An ectomorph is a typical skinny guy.
Ectomorphs have a light build with small joints and lean muscle. Usually
ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be
thin with little width.hey have a fast metabolism which burns up calories very
quickly.
Ectomorphs must consume a significant amount of calories in order to add
muscle and gain weight. Workouts should be short and intense focusing on large
muscle groups. Supplements are highly recommended. Ectomorphs should eat before
bed to prevent muscle catabolism during the night. Typically, ectomorphs can
lose fat and gain muscle very easily.
Next you have the Mesomorph "Body Type" A mesomorph
usually has a larger bone structure, fuller muscles and a naturally athletic
physique. Mesomorphs are the ideal body type for bodybuilding. They have little
to no difficulty gaining muscle,losing weight and staying fit. Naturally strong
which is the perfect platform for building muscle.
Lastly you have the Endomorph "Body Type" The endomorph
body type is solid and usually soft. Endomorphs gain fat with ease. Endomorphs
are typically of a shorter build with thick arms and legs. . The majority of
Endomorphs find they are naturally strong in leg exercises like the
squat.
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| thick developed abs |
If you could only do 3 abs exercises which ab exercises would you do and why?
First and foremost, I would not even bother to work out abs if I could
only choose three exercises, I focus on exercise integration and
muscle confusion on a consistent basis.
A sample of a novice abdominal workout that I use with clients would include :
Bicycle Crunches 60 seconds give or take
Super Set
Seated Knee Raises 30 reps/ first half fast/explosive second 15 reps
slow/controlled (tense up at end of each rep on your last 15)
Super Set
Plank (simultaneously moving your knees to your chest for additional
difficulty)
Rest for 2 - 4 minutes
Butterfly Crunches 30 reps/ first half fast/explosive second 15 reps
slow/controlled (tense up at end of each rep on your last 15)
Super Set
Bicycle Crunches 60 seconds give or take
Super Set
Side Bridge 60 seconds then switch to opposite side
Rest for 2 - 4 mins
Lying Leg Raises 30 reps
Super Set
Standing or Seated Oblique Rotations 50 reps give or take
Super Set
Plank to Failure
What sort of cardio do you do to get ripped?
I have never been a fan of cardio, even though I do incorporate it into
my workout regime if necessary. When I decide to do cardio, it involves about
30 mins on the stair master with a dumbbell in each hand (weight varies) or I
will go swimming for about 30 - 45 mins followed up with a 10 minute steam room
session.
You only weigh 151lbs and yet you look bigger, what creates this effect?
To address the question regarding my physique, I do only weigh 150
pounds (153 to be precise) - it comes down to the simple fact that my muscles
develop in a way that appears to create an optical illusion because they are
very full so therefore alot of people assume that I weigh alot more. I blame it
on genetics haha...
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| Brandon super ripped on stage during bodybuilding comp |
Thank you for sharing this knowledge with us, where can people find you if they want to contact you or follow your progress?
LinkedIN - http://www.linkedin.com/in/brandonrgutierrez
Or they can contact me directly @ (310) 597.9981 for
fitness consultations.
