My gym heads. Tell me WHAT I would need to do to get EXTRA definition.

[Unknown Poster]

Alright this is how I look now.

I just want extra definition on my abs and to work out my pecs and triceps.

What exercises do I need to do?
Should I bulk up?
What supplements should I take if any?

I used to live in the gym (4-6 days a week) for almost a year from 2011-2012...then I took a break from the gym. I exercis3 everyday.

 

[TLR Is Mental Poison]

Its interesting because you could go either way... but given that we are about to head into the winter, I would bulk up for the next ~5 months, and then cut down over the following 2-3 months. You would look a lot better with more upper body mass- chest, shoulders, arms and back

Try not to gain more than like 2lb/month and make sure you are getting stronger.

 

[Silkk]

Pushups
Situps

 

[NatiboyB]

Like Kali Muscle said High reps/low weight.

 

[Serious]

I would use this time to bulk up, like others have said, but diet and cardio are the key to definition.

Make sure to abide by these principles:
When gaining mass; More compound movements, less isolation; Heavy weight low reps/ volume more rest time between sets(3-6 minutes)
When getting cut; more isolation movement; less compound movements; moderate to low weight; medium to high reps; less rest time between sets (1-2 minutes)

 

[Dreamzeedream]

I would use this time to bulk up, like others have said, but diet and cardio are the key to definition.

Make sure to abide by these principles:
When gaining mass; More compound movements, less isolation; Heavy weight low reps/ volume more rest time between sets(3-6 minutes)
When getting cut; more isolation movement; less compound movements; moderate to low weight; medium to high reps; less rest time between sets (1-2 minutes)

4 to 6 reps?

 

[Serious]

4 to 6 reps?

That should be fine, I usually keep it 3-5

 

[Un-AmericanDreamer]

You need to bulk up on protein. Get you a good 2500 protein dense calorie diet, ride that out 5 months or so...then go cut hard with strength/resistance training.

 

[That1guy]

To get 'ripped'
Simple in principle, hard in execution:

Build muscle - Lose fat

1. Build muscle - Calorie surplus, Heavy weights and compound movements
2. Lose fat - Calorie deficit, moderate weights and cardio

Take a few months/weeks on one phase and then cycle to the next phase and back.

Check out a guy named
Jeff Nippard
on youtube, he has science based info

 

[TLR Is Mental Poison]

I would use this time to bulk up, like others have said, but diet and cardio are the key to definition.

Make sure to abide by these principles:
When gaining mass; More compound movements, less isolation; Heavy weight low reps/ volume more rest time between sets(3-6 minutes)
When getting cut; more isolation movement; less compound movements; moderate to low weight; medium to high reps; less rest time between sets (1-2 minutes)

I used both ends to acquire mass and keep it in a cut. Training shouldn't really change too much with diet... if you got big on low reps + a surplus, you will stay big on low reps while you shred down.

I agree though that the focus should be to get mass. No swipes but there's not much to define. Key will just be for him to build mass without getting fat, which should be easy if he watches the scale.

 

[Serious]

I used both ends to acquire mass and keep it in a cut. Training shouldn't really change too much with diet... if you got big on low reps + a surplus, you will stay big on low reps while you shred down.

I agree though that the focus should be to get mass. No swipes but there's not much to define. Key will just be for him to build mass without getting fat, which should be easy if he watches the scale.

Those are rules of thumb, but at the end of the day its always calories in vs out.(1st law of thermodynanics)

I think youre more likely to burn through more calories when you workout more often and do more reps.....

But ive flunctated my weight over the years while never switching up my routine. I just dont have time to be in the gym 4-7 days a week, plus im a big proponent of rest days. Thats when i see the most gains start to kick in. I have this belief that most people overtrain way too much.

 

[﹏﹏⛴﹏﹏﹏﹏﹏]

I just dont have time to be in the gym 4-7 days a week, plus im a big proponent of rest days. Thats when i see the most gains start to kick in. I have this belief that most people overtrain way too much.

What's your weekly workout breakdown?

 

[NatiboyB]

We are all different but high reps and pursuing the pump constant tension is how I grow...I didn’t get much growth from 3x5, 5x5 but when I started hitting reps of 12-18 and 25+ on my calves the size started to increase.

 

[Devil Plisken…CMS]

Simple...get real cozy with the many variations of push-ups out there. Once you feel like you mastered a particular kind then you do more. Be sure to mix them up as well...it should feel painful and unbearable. In a month or so you will begin to change

 

[Serious]

What's your weekly workout breakdown?

2 - 3 times a week

Squats, Bench Press, Overhead Press, Deadlifts, Pull-ups, push-ups and tricep dips.....