Do High Rep Bodybuilding Workout Sessions Promote Muscle Definition?

One of the most sought after bodybuilding goals is definition, where body fat is shed so that muscles appear far more impressive, yet exactly how is such a goal achieved while sustaining already built muscle mass? This difficult question has left many bodybuilders perplexed and angered as they note significant muscle loss when attempting to enhance muscular definition. While certain bodybuilders may understand that enhancing definition is dependant upon modifying specific diet variables for dramatic fat loss, others feel as if specific weight training variables are the primary fuel for enhancing muscle definition. When adopting such an ideology, one of the most popular bodybuilding techniques is to increase rep range, where lighter weight is implemented to allow for a greater than normal number of reps per set, and numerous bodybuilders believe that this weight training method will bring muscle definition to new levels, therefore some adopt an exclusive lower weight and higher rep methodology to weight lifting during a fat loss period.

I cannot vouch for exactly where this bodybuilding idea originated, but can only guess that because lactic acid accumulation in muscles occurs when performing high rep muscle building workout sessions, and therefore causes a muscle "burn" that is not present when using heavier weights, some seem to be convinced that this focuses on the muscle in a more complete way, and therefore must bring definition to levels far beyond what is seen with lower rep ranges. It's also possible that cardiovascular stimulation accompanying higher rep weight lifting workout sessions causes certain bodybuilders to believe that they are shedding more fat, and they then pursue these higher rep methods when muscle definition is the primary goal. The problem with these theories is that the weight lifting component of a workout session is not meant to burn fat or increase definition, but rather to boost muscle size and strength, and thus must be implemented with this specific intention.

By modifying rep range to target muscle definition, the bodybuilder in effect will reduce the overload provided to muscle tissue, and will potentially begin to lose a portion of muscle mass that was gained with lower reps. Instead of boosting definition, this specific weight training method will interfere with this very goal by attacking muscle, as a larger number of reps per set have no more of a beneficial impact on muscle definition than low rep workout plans, but they do blunt fatigue and overload, adversely impacting muscle gains, and risking the loss of muscle mass when following a lower calorie diet plan for fat loss.

Thus, a bodybuilder should continually build each weight lifting workout with a proper hybrid of rep ranges in order to protect muscle mass while working towards increased definition, and focus on altering diet strategies to encourage fat reduction, which is the key behind improving definition in all muscle groups. But is there a workout change that will accelerate the fat reduction process? Yes, and the method does not involve any alterations to the weight lifting workout plan, but does encourage the cardiovascular system to improve metabolic rate and overall fat burning capacity; aerobic activity is the key to accelerating the rate of fat reduction, and is often neglected by bodybuilders to the detriment of muscle definition. Even when seeking muscle mass gains, aerobics assists in controlling body fat levels, so in addition to a properly structured weight lifting workout routine comprised of both high and low rep ranges, aerobics is a vital concept in fostering maximum muscle definition, and should become required protocol in any bodybuilding workout routine.

If you are seeking muscle definition, and find results to be slow and disappointing, do not adopt a high rep range for your weight lifting workouts, but rather first analyze your diet plan, which is the primary factor behind body fat gain or loss, and then integrate regular aerobic sessions, five days per week if your schedule allows, and once these variables are intact, you will begin to experience body fat loss and definition improvements that will bring all of your muscle gains to the skin's surface. If you are currently engaged in consistent aerobic activity, make sure intensity is adequate, as a walking pace is not sufficiently challenging to the cardiovascular system for any significant metabolism boost, and remember that no exercise variable, whether it be weight training or aerobic activity, can substitute for a properly designed fat reduction eating strategy, so focus on fat loss eating methods for the most noticeable improvements in muscle definition.