One of the most popular bodybuilding goals is maximum definition, where body fat is lost so that muscles seem far more aesthetically pleasing, yet exactly how is this goal achieved while at the same time maintaining already built muscle mass? This difficult question has left bodybuilders confused and extremely frustrated as they experience substantial muscle loss when attempting to enhance muscle definition. While a segment of the bodybuilding community may understand that improving definition is contingent upon tinkering with specific diet techniques for dramatic fat loss, others feel as if particular weight lifting principles are the primary fuel for increasing muscle definition. When adopting such a mindset, one of the most popular bodybuilding techniques is to enhance rep range, where lighter weight is implemented to allow for a higher than normal amount of reps per set, and quite a few bodybuilders believe that this weight lifting method will bring muscle definition to new levels, therefore some adopt an exclusive lower weight and higher rep methodology to weight lifting during a fat loss phase.
I cannot vouch for exactly where this bodybuilding theory originated, but speculate that because lactic acid accumulation in muscles occurs when engaging in high rep bodybuilding workouts, and therefore causes a muscle "burn" that is absent when adopting heavier weights, some seem to be convinced that this focuses on the muscle in a more complete way, and therefore must bring definition to a level that exceeds what is common with a lower rep range. It's also possible that cardiovascular stimulation accompanying higher rep weight lifting workouts causes many bodybuilders to believe that they are shedding a greater amount of fat, and they then pursue such workout routines when muscle definition is the primary intention. The problem with these ideas is that the weight lifting component of a workout session is not meant to burn fat or enhance definition, but rather to boost muscle size and strength, and thus should be pursued with this particular goal in mind.
By increasing rep range to address muscle definition, the bodybuilder reduces the overload experienced by muscle tissue, and will potentially begin to lose a portion of muscle mass that was gained with lower reps. Instead of boosting definition, this particular weight lifting method will work against this very goal by attacking muscle, as a larger number of reps per set have no more of a positive impact on muscle definition than low rep workout sessions, but they do reduce fatigue and overload, adversely impacting muscle growth, and risking the loss of muscle mass when following a lower calorie eating strategy for fat burning.
Therefore, a bodybuilder should continue to build each weight lifting workout with a proper hybrid of low and high reps in order to preserve muscle mass while working towards definition, and focus on modifying diet variables to promote fat reduction, which is the foundation behind greatly enhancing definition in all muscle groups. But is there a workout modification that will accelerate the fat reduction process? Yes, and the technique does not involve any alterations to the weight lifting workout, but does stimulate the cardiovascular system to increase metabolism and overall fat burning capacity; aerobic exercise is the key to boosting the speed of fat reduction, and is often ignored by bodybuilders to the detriment of their physique. Even when seeking muscle mass gains, aerobics assists in controlling body fat percentage, so in addition to a properly structured weight lifting workout plan comprised of high and low rep ranges, aerobics is a vital concept in fostering maximum muscle definition, and should become required practice in any weight lifting workout plan.
If you are pursuing muscle definition, and find results to be disappointing, do not adopt a high rep range for your weight lifting workouts, but rather first restructure your diet, which is the primary factor behind body fat gain or loss, and then integrate regular aerobic activity, five days per week if your schedule allows, and once these specific variables are implemented, you will begin to notice body fat loss and definition enhancements that will bring all of your muscle gains to the skin's surface. If you are currently engaged in regular aerobic activity, make sure intensity is sufficient, as a walking pace is not sufficiently challenging to the cardiovascular system for any significant metabolism boost, and remember that no workout variable, whether it be weight lifting or aerobic activity, can take the place of a properly designed fat reduction eating strategy, so focus on fat loss eating methods for dramatic changes in muscle definition.
Author Resource:-
Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns FatVanish.com, teaching exactly how to lose weight without supplements.
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