Training: Mass vs. Separation

[HollywoodSwole]

Can someone please explain this? I don't really understand how some exercises are good for "mass" while others are used for "definition/separation". WTF? I thought separation basically came with how much bodyfat you had and how easy it was to actually see all the little cuts. I mean, obviously you can't be a shrimp with low bf% and still have good definition, but when bodybuilders talk about changing their routine weeks from a show for better "separation", how do they accomplish this?

Example: I think I remember reading about some pro's workout (could I be more vague ) where he talked about using leg extensions weeks before a show, while squats were mainly for mass (those were used pre-contest also).

Any comments? I mean is it all about angles and the way they work the fibers, or is this just bogus?

 

[The_Eviscerator]

There are two shapes to muscles... Big and Small. There are no shaping exercises and the only way you get "seperation" is through diet.

Ceasing squats before a show makes sense, I know my legs look more defined when I just do leg extensions etc..., but that is because squats cause muscle trauma and swelling.

 

[Bulldog_10]

I think what they mean by mass exercises are compound exercises. Squats work the glutes, back, quads, etc...whereas leg extensions just work the quads, so they are better at isolating the muscle...

So it's not really mass vs seperation, rather compound vs isolation.

 

[The_Eviscerator]

I think what they mean by mass exercises are compound exercises. Squats work the glutes, back, quads, etc...whereas leg extensions just work the quads, so they are better at isolating the muscle...

So it's not really mass vs seperation, rather compound vs isolation.

Very true Bulldog. Also, when you are dieted down and tired as hell... a grueling session of compound exercises is not that appealing.

 

[triplesixmaf]

youll see a difference if you spend your time doing leg extensions instead of squats.

 

[Debaser]

youll see a difference if you spend your time doing leg extensions instead of squats.

Agreed. The differences being less muscle gain, and wrecked knees. But hey, they give you a great pump right?

 

[The_Eviscerator]

Agreed. The differences being less muscle gain, and wrecked knees. But hey, they give you a great pump right?

I was going to say the same thing, but.... by changing the angle of your feet during extensions and going for the extreme burn, you may actually stimulate parts of the quad that are more difficult to isolate during squats.

Is this separation and shaping? NO... It is just making a small neglected muscle larger.

But I do agree... if you ain't squatting, you ain't shit. Unless of course you built your base with squats and now maintain with other exercises.