AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Question I am a 20 year old male standing about 6'4'', 200 lbs. I played sports in high school but since going to college i have lost a lot of my definition and my core has become a lot less lean. this probably has a lot to do with my "college student diet" but what kind of routine would you suggest to tighten myself up, as well as add more lean muscle in my chest, arms, and back?
Answer Hi Andrew. Getting lean is about creating a metabolic furnace through training and following good nutrition principles. The training program should not be overly complicated, especially if you have not been following any type of program for awhile. Get back to the basics. Use compound lifts in the majority of your program. Some examples are squats, chin ups, DB bench presses and deadlift variations. These are the exercises that are going to place the greatest demand on your metabolic system. Incorporate these exercises into a full body routine done 3-4 times per week. Use accessory exercises (curls, pressdowns, calf raises, etc.) to bring up lagging body parts. You're wasting your time if you're doing three different variations of biceps curls. Most importantly, the effort has to be there. No exercise is going to create a change in your physique if you're not willing to push yourself. Results are not just handed out. They are earned.
