I’ve been working out lately. I’m getting buff, but it’s the definition I’m aiming at. how can it be done?
High reps, and less weight….15 to 20 reps…5 to 10 gives bulk…Diet also helps…That’s the simple answer…Good luck
DO ALL OF THIS AS FAST AS YOU CAN WITHOUT IT HURTING (hurting is different to muscle burn from a good work out).
WORK OUT WITH LIGHT WEIGHTS AND DO LOTS OF REPS
First of all eat correctly for a few days before working out (or all the time):
– Something with protein
Then after a few days go and do a full day of random work outs like sprinting on the spot, (anything that gets your heart pumping!)
Then do something that stretches your muscles
– stand straight put 2 weights on the floor in front of your feet then pick them up with good posture put them on the middle of your chest and then raise them above your head. then do that in reverse down to your chest and the floor.
– then do something that shapes your muscles like leaning on something hip height with left/right arm and on knee on it (a good object is a bench press) and put a weight on the floor that’s in line with your shoulders.
Always working out with a friend or at a gym makes it easier to build up fast
Use low weight, but keep it challenging. Instead of doing one motion (Like curls for example) change your arm position so it’s at different angles and positions with respect to your body throughout your reps. This will work different parts of your primary muscles, and different secondary muscles that are underneath the larger ones.
In addition to the fine advice others have given:
Definition is about body fat, or lack of it.
If your metabolism isn’t such that you are naturally very lean, then a precise diet to burn off detail obscuring fat must be included with your training and carefully observed. This can be tricky and requires personal discipline. There are numerous resources that provide these types of diet plans.
I’ve been doing calisthenics. I’ve seen tons of progress in my body and I don’t even have to pick up a single weight!