defining muscles.

[ollieowen]

hi how do u define muscles,
thanks please reply

[mzaruba423]

you can't define or tone them, all you can do is make them bigger and burn fat so they're more visable

[Baseballkid14]

Do 10 - 15 repetitions

[ollieowen]

howcan u define your chest, to make it look bigger ppl

[RK19]

strict form. too many people load the barbell with too much weight,cant handle it and end up using every muscle bar the chest to press it. get your form perfect before adding weight, it will benefit you in the long run.

[Baseballkid14]

Bench Press, Push Ups, Dumbbell Flyes, Declined Push Ups.

If you dont know how to do any of these, look them up on google or youtube! To see more, go here: http://www.shapefit.com/training-chest.html. It has a list of chest excersizes, If you dont know how to do one, click on it and it will show you how.

[sixfootnine]

I noticed that doing high reps with relatively low wieght, concentrating on form while keeping the heart rate up during the exercise will attack muscle definition on two levels, a)the targeting of specific muscles and b)the burning of calories by getting cardio by keeping the heart rate up. I would say to find the exercises that work the specific muscles youre trying to define, lower the wieght, and knock out a ton of picture perfect reps. A twenty-five pound dumbell will get pretty heavy after the 70th or 80th rep in a set.

[swanso5]

using a wt that light won;t really do anything i don;t think, unless endurance is your goal

nothing is better then lifting heavy...to define muscles you need something to define in the first place and muscle is best and more easily built with heavy wts

[sixfootnine]

have you tried it? look at power lifters and see how 'defined' they are. Or more appropriately, how defined they aren't. If you're looking for big strength gains then heavy is the appropriate way to go, but to get definition, you need to burn off the fat covering those muscles. IMHO.

[swanso5]

it's science mate

lifting heavy doean't have to be powerlifting...and they're fat because they eat to be like that

high reps do almost nothing for anything, simple as that

[fitbliss]

Hi,

I agree with RK19: FORM is very important for proper muscle targeting and development. Best way to achieve proper form and to sped up results is to do NEGATIVE REPS. There is a concentric portion of your weightlifting- contraction towards the body- and an eccentric contraction - away from the body. Lift as heavy as you can for 8 or 10 reps; lift in 2 seconds and return in 4. Taking longer during the eccentric portion of the movement places great burden on your muscle fibers and speeds up results. You should choose a weight that is difficult to lift (concentric contraction) in 4 seconds, but that can be lifted in 2 seconds. Our bodies are naturally able to handle more weight on the way down than on the the way up.

You should try this with machines first, then move to free weights if you prefer. However, if you are going to use free weights, please HAVE A SPOTTER HELP YOU! At least until you get used to the new way to perform the movements.

Let us know if it works!

Bliss

[mzaruba423]

ehhh, i'd say stay off machines, lift faster than 4 second reps, higher weight / lower reps than 8-10, and don't do negatives

[laurenwilcox]

more reps and more sets!

[juan92]

you cant tone muscles
but you can reduce you body percentage to make your muscles show

[ollieowen]

stay off the machines, machines are the best.
so be quiet lad, u dnt no nothing m8t.
looooooooooooooooooooool