The “How To” on Muscle Definition
One of the biggest topics in the fitness world is that of building lean muscle tissue. What is the best way to do it?? Is it interval training? Is it heavy resistance training? Suspension training? Well, the fact is that while all of these methods work, there is too much individuality in fitness to determine a correct way for EVERYONE to develop muscle definition.
What I want to focus on here, though, isn’t the right way to get muscle definition, but the wrong way. I want to do this because I see so many people wasting their time with something that isn’t going to help them reach their goals. So, what mistake(s) are so many making. For years, there has been an assumption that in order to get more “defined” muscle tissue, it is required to do lower weight and higher repetition exercises. Well, my friends, if you’re a believer in the philosophy, you’re simply barking up the wrong tree. Let me give you a simple equation that I will explain in order to make my point.
Lean Muscle Mass + Low(er) Body Fat = Muscle Definition
As you can see here, there are two parts to this equation. Because the first plays a major role in the second, we will start with lean muscle mass. In order to increase LMM, you must challenge your muscles. How you do this is simple: pick up heavier weights!! Now, it is important to note that just because you need to lift heavier weights doesn’t mean you need to through form and safety out the window. Only increase to a weight that you can still move safely through the entire range of motion. Also, increasing weight doesn’t always have to mean decreasing repetitions. Sure, this will make it much more difficult, but THAT IS HOW YOU SEE RESULTS!!! You have to push yourself and your muscles, and that is the best way to do it.
Example: If you normally use 10 lb Dumbbells for 20 lunges, try increasing to 15 or 20 lb Dumbbells. Yes, this will make it much harder. Yes, you may have to take a break to finish your reps. But, again, that is how you gain LEAN MUSCLE TISSUE. And just to clarify, I will reiterate the word LEAN.
Now, on to the second part of the equation: Lower Body Fat. What will come as good news to most of you is that with increased LMM comes decreased body fat. It’s simply how the body works. Muscle has a much higher metabolism than fat. It only makes sense, then, that if we increase muscle, we will burn more calories throughout the day, leading to more fat loss.
So, what’s the moral of the story??? The old combination of low weight and high repetitions is a thing of the best. With more training methods and scientific research to back it up, we now know that increasing weight is one of the best ways to obtain muscular definition.
WORK HARD!!! GET RESULTS!!!