Lifting for defintion

[Andystal03]

Heavy weights or high reps? Would the higher reps honestly be that much more beneficial then heavier weights when working towards definition?

As of late, I have struggled to get good burn during my workouts so have been forced to resort to high amounts of reps and sets. For the past year or so I have worked with heavy weights and fairly low [terrible dieting however ] and gained some definition.

I would now like to go hard towards the definition. I realize I must clean up my diet as well as hit the cardio hard. When it comes to lifting, what type of things I should look at? Concentration and muscle specific workouts?

 

[bblazer]

1) Lose your fat

2) Build your base with heavy compound movements

3) Sculpt later

B-

 

[Andystal03]

Cardio and dieting, I know will play the biggest part in the definition. At 205lbs, 6'1 the size is there to shape it. Compared to everyone else around here I am weak as hell, but I'm not looking to be MASSIVE and repping out 400 on bench or anything. I'm more interested in a sleeker form as I love sports and such.

My goal is to drastically improve my definition by this following August and obviously maintain it.

 

[Elementality]

I agree with blazer...just burn the fat, build the base with compound movements.

for reps switch it up. I'm doing this myself actually.

Do something like, tons of cardio with a cutting type diet. For a few weeks do some 8 - 12 rep range isolation stuff, but keep the compounds. Do the squats on leg day, do the bench on chest day, military on shoulder and deadlift on back day.

After a few weeks change it up to a 5x5 type program, or keep the isolation format but do heavier weights on the compounds and maybe drop off some of the assistant isolation work.

I'm doing this right now and It's working pretty well. Play sports too. At the gym I try and join any kind of pick up games at our basketball court, or play soccer/bball with friends at the park.

You'll get strength slower than someone working just for strength, but you'll look pumped n cut. I'm more of a looks kind of guy over being able to rep out 400 on the bench too since it caters more towards usable strength n endurance in sports and getting laid.

 

[djeclipse]

Heavy weights or high reps? Would the higher reps honestly be that much more beneficial then heavier weights when working towards definition?

I would now like to go hard towards the definition. I realize I must clean up my diet as well as hit the cardio hard. When it comes to lifting, what type of things I should look at? Concentration and muscle specific workouts?

To get "definition" or "cut" has little to do with training and everything to do with diet, or more specifically, calories in vs calories out.

Being "defined" is simply reduced body fat covering the muscle. So quite simply loose the fat by burning more calories than you consume and you will get "defined".

As of late, I have struggled to get good burn during my workouts so have been forced to resort to high amounts of reps and sets. For the past year or so I have worked with heavy weights and fairly low [terrible dieting however ] and gained some definition.

The "BURN" has nothing to do with how god of a work out you just had, just as being sore the next day has nothing to do with how good of a work out you had. The "Burn" or "pump" is simply a lactic acid build up in the muscles, it has absolutely nothing to do with muscle growth.

If you want to get defined most important thing is to eat less and do some kind of cardio, if you can do it running is the best. Work up to 5k straight and keep going. work up to running 45min straight which should be around 8k or so. And do it outsode, not on a treadmill.

For building muscle stick with compound movements, Squat, Deadlift, Bench, Rows 90deg to the ground, cleans. Do full body work outs 3x pr week with enough rest in between. Cardio on the off days with at least one full day of nothing to recover.

Do this and you will be defined in no time.

 

[Unit 2005]

Tips to get shredded - Training is very similar to gaining mass phase (compund lifts first, the hit bodyparts from angles/isolation), drop sets and supersets could be done at the end of your workouts with your last exercise(s).

Diet is number 1 priority for your goals.

Cardio is also important (obviously!) but you don't want to over do it at first. The aim is to promote the fat loss process and not running for very long periods which will torch your muscle too. Start with 3 30min sessions a week and see how you go. Intervals/H.I.T cardio will be far more beneficial if you want to keep the muscle on too (which i hope you do!).

 

[dabuffguy]

Lift for big muscles.

Diet to make them show through however defined or smooth you want.

 

[djeclipse]

Lift for big muscles.

Diet to make them show through however defined or smooth you want.

Simply put but 100% correct.