I am feeling a little controversial today. There are so many common suggestions between “fitness professionals” that it is hard to recommend differently. For years now we have been taught that if you lower your weight and increase your repetitions, you will have more muscle definition. It goes hand in hand with the suggestion that the higher the weight and lower the repetitions, the larger the muscle will grow.
For example:
Lower weight with 12-15 repetitions for muscle definition or
Increase the weight and perform 5-10 repetitions for mass.
Increase the weight and perform 5-10 repetitions for mass.
Well, I beg to differ.
First off, a muscle will only get larger, not more defined. Obviously there are a number of smaller muscles surrounding some of the larger muscles that should be targeted as well, that will take part in the muscle appearing more defined.
But for the sake of keeping things simple and straight to the point, let’s say I have 2 males with the same exact measurements as far as actual muscle. Meaning, underneath all the fats and tissues, both of these men have the same size triceps. One man happens to have 13 percent body fat and the other just 6 percent. Is it safe to say that the male with less body fat looks a lot more defined although they have the same measurements as far as muscle?
My point is
Your muscles will only grow; they can not put more definition into a specific muscle by lowering the weight and performing exercises with more repetitions. The goal to being more defined is to increase muscle size and decrease body fat.
Think of the rest of your body as you do your abs. You can increase the muscle size by doing crunches but they will not be visible until you decrease the amount of fat covering your six pack.
My suggestions
Stick to regular repetitions of 8-10 and increase your weight regularly to maximize muscle growth. Focus on fat burning cardio like power walking and body weight cardio to decrease your body fat. It really is that simple people.
Circuit training routines for maximum fat loss:
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7 comments:
Hello,
What is body weight cardio? Will i lose more fat if i run harder/ or if i run slow bu longer? or keep HR at a certain level to lose fat? I read walkin burns more fat than jogging???
Bodyweight cardio is a high intensity workout that consists of body weight exercises such as push ups and squats. Here is an example of a great bodyweight cardio routine.
http://www.musclemonsters.com/2010/01/bodyweight-exercise-for-six-pack-abs.html
To answer your question, running slower and longer will burn more fat then running harder. Walking uphill at a fast pace is more effective then both when burning fat.
At what bodyfat percentage do the defined muscles begin to show around the body?
I know they say your abs will show around 10-11%, but is there a percentage that will show the defined muscles?
At what bodyfat percentage do the defined muscles begin to show around the body?
Everyone is going to be different. It has alot to do with the size of the muscle. For example, someone who is like 4 percent body fat but weighs 115 pounds wont show much muscle because the person is low in fat but not muscular. But then a person with about 7 percent bodyfat who weighs about 150 will look muscular and defined.
10-11 percent body fat on a person who weighs 115 pounds will probably not show much definition in the abs but on someone about 160 pounds 10-11 percent will show definition in the abs.
It is a very basic idea but a little difficult to explain. I hope this answered your question.
So to gain size around the arms, is it best to work them out once or twice a week? I understand the bigger exercises will make a person larger, but for arms, for example that triceps workout in 3 weeks, is it recommended for once a week or more than once a week?
Performing that tricep routine once or twice a week is enough just as long as you are working your chest (which also works the triceps). Make sure you are getting atleast 24 hours of rest between the tricep routine and your chest routine.
I have a problem that most would want to have!
My chest is probably my best and strongest part, and it's fully defined, except that it is growing...
I always wanted a one of those chests and are defined, and not grow, but mine are growing. Is there a way to avoid this? I don't do heavy weights anymore, I just do enough to feel the burn...What can i do to avoid gaining size on the chest?
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