Muscle Building, Light Weight And High Reps...Never Again

submitted: May 16th 2008 | by: RicardoDaryans | Total views: 10 | Word Count: 488 | | |

Picture this scenario: You've been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You've bulked up considerably and are quite happy with the size you've been able to achieve. There's just one problem... Along with all of that solid, lean muscle you've gained, you notice that you've also packed on some excess body fat in the process.

And, ok, you are huge, but you don't exactly look like stone. What you got is just a big, soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. That answer is quite simple. It doesn't involve any type of exercise or any fancy supplement. The only reason your muscles don't show through is because your body fat is too high.

It has been widely accepted that if you light up the weight and perform higher reps you'll get muscle definition. There are still a lot of trainersin the gym that will confirm that. They'll tell you that "heavy weights bulk up the muscle and lighter weights define the muscle". If someone told you that, and you tried to get ripped in that way, you now know something...that's not true.

There's only three things a muscle can do related to size: it can grow, it can get smaller or just stay the same. No exercise will give you more definition than another. It is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will "define" your muscles or cause them to become more "ripped". Training with weights builds muscle mass, end of story.

So what's the right way to "define" a muscle? Muscle definition only involves your diet and body fat percentage. Body fat reduction can be achieved in two ways:

1) Modify your diet. Try eating smaller meals more frequently throughout the day. In this way you will keep you body in a constant fat burning state because your metabolism will be raised, in a natural way.

2) Perform proper cardio workouts. Reduce your body fat simply by burning off all the excess fat you can. To maximize your body's fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.

So, that's all you have to do. "Light weight and higher reps", leave that in the past, follow these simple steps and i guarantee that you'll see the definition that you are looking for.

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