definition workout

hockeyfan · Post by **hockeyfan** » Wed May 06, 2009 11:12 am

hello everybody

can anyone suggest a good muscle definition workout? I used to follow the workout in this link: http://fittracker.shapefit.com/index.ph ... ut&wid=327

now i would like to make some definition (specially ABS and harms)

thanks in advance!

Ciao
Mark

swanso5 · Post by **swanso5** » Wed May 06, 2009 6:36 pm

cut rest down to 1min or less

eat clean

program could remain the same if you wanted, just make ot more efficient time wise

or go here:

www.uponlinetraining.com

bigboy5491 · Post by **bigboy5491** » Wed May 06, 2009 7:45 pm

I agree with swanso5...shorter rest between sets and a healthy diet (don't overdo it on the fats and carbs).

I think raising your amount of reps per set will help too. 10+ reps per set. Reps less than that work on strength and mass building. 10+ will help define muscles.　

swanso5 · Post by **swanso5** » Wed May 06, 2009 8:58 pm

no single rep range defines muscles, training density is the key

www.uponlinetraining.com

RK19 · Post by **RK19** » Thu May 07, 2009 1:52 am

are the rest times in that programme between sets or between exercises?

swanso5 · Post by **swanso5** » Thu May 07, 2009 1:55 am

i thought exercises...

Heelus · Post by **Heelus** » Thu May 07, 2009 6:40 am

you guys really count time between set ?

hockeyfan · Post by **hockeyfan** » Thu May 07, 2009 8:13 am

thanks to everyone

so if i0m correct you sugest same workout, let say 15 reps 1 min rest...

is it good to make some running or bycle in the 2 days free or is better to rest?

ciao grazie!!!

RK19 · Post by **RK19** » Thu May 07, 2009 2:08 pm

Heelus wrote:you guys really count time between set ?

yeah dont you?

Heelus · Post by **Heelus** » Thu May 07, 2009 5:41 pm

RK19 wrote:
Heelus wrote:you guys really count time between set ?
yeah dont you?

Not at all ... For example i'Ll do a set of press then go back to rows set up and do it when ready but I never time.

You time yourself when doing sets of heavy dead ? oh really ? No worries one day you'll stop

swanso5 · Post by **swanso5** » Thu May 07, 2009 9:28 pm

dont time by a clock ar anything, just by feel

sometimes i do if i'm strapped for time to keep moving though but 99/100, no

RK19 · Post by **RK19** » Fri May 08, 2009 2:04 am

Heelus wrote:You time yourself when doing sets of heavy dead ? oh really ? No worries one day you'll stop

not sure what thats supposed to mean...

are we on the same page here? im talking about rest between sets of the same exercise. example-deads 10x3 1 min rest between sets? i go by the clock for two reasons, so that i give enough recovery between sets that im not lifting under fatigue, and to make sure i dont give myself too much rest between sets.

also some workouts require you to decrease rest times, how do you do that if you dont know how long you wait between sets?

SupraFast · Post by **SupraFast** » Fri May 08, 2009 2:42 am

Definition comes through losing body fat, not building muscle. You should read up on it a bit at: http://www.BodyCoreStrength.com You can use a good solid weight training program to help assist in burning more calories so that you can start to drop body fat. But only through diet, will you achieve the results you desire.

Heelus · Post by **Heelus** » Fri May 08, 2009 5:44 pm

RK19 wrote:
Heelus wrote:You time yourself when doing sets of heavy dead ? oh really ? No worries one day you'll stop
not sure what thats supposed to mean...

are we on the same page here? im talking about rest between sets of the same exercise. example-deads 10x3 1 min rest between sets? i go by the clock for two reasons, so that i give enough recovery between sets that im not lifting under fatigue, and to make sure i dont give myself too much rest between sets.

also some workouts require you to decrease rest times, how do you do that if you dont know how long you wait between sets?

1 minutes isn't a lot ... When you'll reach higher weight one minute won't be enough, that'S what I meant. I don't know how much you deadlift but when I reach 400+ (This is only reference, maybe you are a bigger guy than I) I had to start listening body instead of watching the clock.

Too, the rest time between set is only a really little factor in overall progress, there's a lot more important things to focus on,

swanso5 · Post by **swanso5** » Sat May 09, 2009 3:32 am

counting rest is vital for fat loss and can be for hypertrophy phases, obviously not so for strength phases

www.uponlinetraining.com