This workout for definition is indicated for those already possessing muscle mass , but now need to lose excess fat to amplify the quality of what is below.
“How so for those who already have muscle mass?”
Our muscle mass will always be hidden beneath the layer of body fat.
By switching on kids, the more body fat, the worse the muscle definition. Since it will not matter how much muscle you have, if there is fat on top, there will be no definition.
The opposite – that is our goal – is also true.
The problem is that many people want muscle definition without having muscle mass by lowering the fat layer in the first place.
What is the use of losing the fat that is above the muscle, and that there is no muscle underneath to be shown.
Because of this, a muscle definition workout is geared toward those who have been training for some time and already have a certain degree of muscle mass.
And the only thing to do now is lose the excess fat that prevents the muscles from gaining prominence (and have definition).
With this in mind, the following definition training considers that you are on a calorie-restricted diet, that is, with energy deficit to use fat as a source of energy.
And to optimize muscle definition in this scenario, contrary to what most people imagine, it is not recommended to do frequent workouts, using enough repetitions and little rest “to burn the muscle.”
But how to train heavy while in energy deficit?
Reducing training frequency.
When we are on a calorie-restricted diet, we do not have the same strength as before and we will not be able to train hard and still with high frequency.
In fact, doing so may favor loss of muscle mass in the definition phase, sabotage its recovery capacity, and generate the opposite-to-expected effect (less definition)
However, if we train fewer times in the week, we will have more muscle recovery, we will not lose muscle mass, and when it is a training day, you can boost the available energy to train heavier these days.
And a workout that serves as a glove in this situation is the good old ABC just made three times a week.
In this way it will be possible to train the whole body with ample time for recovery of each muscle while allowing a 24h interval between each session.
Training suggestion for definition using an ABC division
|Monday – Chest and triceps|
|Straight dumbbell press||4||10, 8, 6, 6|
|Inclined bench press with bar||4||10, 8, 6, 6|
|Triceps rope on pulley||3||8|
- Each week, vary the bench press with barbell and dumbbell. Do the same for the sloping bench press.
- 10,8,6,6 in the repetitions, simply means that the first series will be with 10 repetitions, the second with 8, the third with 6 and the last with 6.
|Wednesday – Back and Biceps|
|Front pulley pull||4||8|
|Curved paddle||4||10, 8, 6, 6|
|Pullover on pulley||4||Until failure|
|Direct thread||3||10, 8, 6|
|Sixth – Legs, deltoids and trapezoid|
|Extensora||3||8, 8, 6|
|Flexora||3||8, 8, 6|
|Deltoids and trapezoid|
|Development with bar||4||10, 8, 6, 6|
- Vary the shrinkage by doing a workout using barbell and other dumbbells.
At first glance the training seems to be too simple, and it is precisely the goal.
Again, a muscle definition workout should not consist of high number of repetitions and little rest.
Such a workout might even burn off some extra calories, but it would be lousy for muscle hypertrophy.
During the definition phase, the focus of training should always be heavy training, but with greater attention to muscle recovery that will be weakened due to restrictive diet.
And training only three times a week, but in a heavy way, is ideal for bodybuilding anabolism to be maximized.
Only in this way will the final result be a body with little fat and muscle mass, generating the long-awaited aspect of definition.
About abdomen and calf training
Both muscle groups can be trained every day where there will be training with weights and always after.
One exercise for each will already be sufficient to maintain the stimulus, without influencing the muscle recovery as a whole.
And yes, I know that the recovery of these groups is fast and allows training more often, but this is not what we seek at this point and the reasons have been explained.
How to reconcile training with aerobics
Aerobics will be useful at this stage to burn additional calories, while increasing insulin sensitivity.
Making your body improve the partitioning of nutrients, thus avoiding even more the accumulation of fat.
However, it is not necessary to give special emphasis to aerobics, even when muscle definition is the main objective (and considering that you are not a bodybuilder).
Three weekly aerobic sessions with 20-30 minutes each and alternate days to weight training will be more than enough to generate the benefits we seek.
Do not fall into the temptation of wanting to do more aerobics, otherwise the hypertrophy will be impaired.
Always keep in mind also that the main car during muscle definition will be the diet.
Weight training will serve as a coadjuvant to amplify the effects of diet, and aerobics will only (and always) come third in this equation.