Will High Rep Bodybuilding Workout Sessions Enhance Muscle Definition?

One of the most popular bodybuilding goals is maximum definition, where body fat declines so that muscles seem far more impressive, yet how is such a goal achieved while at the same time sustaining already built muscle mass? This difficult question has left many bodybuilders confused and angered as they measure significant muscle loss when seeking to improve muscular definition. While certain bodybuilders may realize that improving definition is dependant upon modifying specific diet techniques for dramatic fat loss, others feel as if specific weight training variables are the primary thrust behind increasing muscle definition. When adopting such a mindset, one of the most popular bodybuilding techniques is to enhance rep range, where lighter weight is utilized to allow for a higher than normal number of reps per set, and certain bodybuilders believe that this weight training method will propel muscle definition to new heights, therefore some accept an exclusive lower weight and higher rep approach to weight lifting during a fat loss period.

I cannot gather exactly where this bodybuilding idea has its origin, but speculate that because lactic acid buildup in muscles occurs when executing high rep weight training workouts, and therefore results in a muscle "burn" that is missing when using heavier weights, some have become convinced that this trains the muscle in a more complete way, and therefore must bring definition to a level that exceeds what is seen with lower rep ranges. It's also possible that cardiovascular stimulation accompanying higher rep weight lifting workout sessions causes many bodybuilders to believe that they are burning a greater amount of fat, and they then adopt such methods when muscle definition is the primary goal. The problem with these ideas is that the weight lifting component of a workout regimen is not meant to burn fat or increase definition, but rather to promote muscle size and strength, and thus must be pursued with this specific goal in mind.

By modifying rep range to target muscle definition, the bodybuilder in effect will reduce the overload experienced by muscle tissue, and will likely begin to lose a portion of muscle mass that was gained with lower reps and greater weight. Instead of boosting definition, this specific weight training technique will contradict this very goal by harming muscle, as higher reps per set have no more of a positive impact on muscle definition than low rep workouts, but they do blunt fatigue and overload, limiting muscle growth, and increasing the likelihood of muscle loss when following a reduced calorie diet for fat burning.

Therefore, a bodybuilder should continually structure each weight lifting workout with a proper combination of high and low reps in order to sustain muscle mass while working towards increased definition, and focus on modifying diet variables to encourage fat reduction, which is the key behind improving definition in every muscle group. But is there a workout modification that will accelerate the fat reduction process? Yes, and the technique does not involve any alterations to the weight lifting workout, but does stimulate the cardiovascular system to enhance metabolic rate and overall fat burning capacity; aerobic exercise is the key to boosting the speed of fat reduction, and is often ignored by bodybuilders to the detriment of muscle definition. Even when pursuing muscle mass gains, cardiovascular activity will assist in controlling body fat percentage, so in addition to a disciplined weight lifting workout plan comprised of both low and high rep ranges, aerobic activity is a very important concept in fostering maximum muscle definition, and should become required protocol in any weight training workout routine.

If you are seeking muscle definition, and find progress to be disappointing, do not adopt a high rep range for your weight lifting workouts, but rather first restructure your diet, which is the primary factor behind body fat gain or loss, and then pursue regular aerobic sessions, five days per week if you are able, and once these specific variables are implemented, you will begin to experience body fat loss and definition enhancements that will promote muscle gains to the skin's surface. If you are currently engaged in consistent aerobic activity, make sure intensity is sufficient, as a walking pace is not sufficiently challenging to the cardiovascular system for any substantial metabolism boost, and remember that no workout variable, whether it be weight training or aerobic activity, can substitute for a correctly designed fat reduction eating routine, so focus on how you eat for the most noticeable improvements in muscle definition.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling exercise equipment at guaranteed lowest prices.