How to gain muscle bulk and definition??

Question

i heard that less reps with heavier weights will build muscle faster than, more reps on lighter weights.

Eg 8 reps of 15kg will bbuild faster than 15 reps on 8kg.

Is this true?? or how is the best to build mucsle and definition?

i am 23 male, 1,97m tall.
Body fay % is 15.

Will my body fat drop with weight exercise?

Answer 1

Bear it well in mind; you cannot do both at the same time.

During the stage of muscle mass building ,your exercise pattern is to go for low reps and high weights.

During the stage of definition you need to do high reps with small weights.

Remember the accompanying diet varies with the different stages. eg. one cannot eat to increase muscle mass and at the same time hope it applies for muscle definition.

I suggest you consult the monthly Weider magazines for more information.

Answer 2

1

Answer 3

I'm not going to go into depth on this as there's just too much and given to who you talk to, the opinion will change.

Neither one is "better". however 15 reps is way too much for bulking. I will give one example: Arnold loved to do reps of 12-10-8-6 as it was his opinion that this was the best way to exhaust the entire muscles. Other people will say it totally depends on the body type. And it goes on and on!

Also keep in mind you really can't have both bulking and definition as goals at the same time. Bulking comes with taking in more calories than you spend every day, which means you will gain SOME fat. Definition comes when you are in a cutting stage, and are taking in less calories than you spend every day. You cannot do both, and anyone who tries to tell you otherwise is ignorant.

I suggest to start reading... lots. I have been doing this for 8 years and am still learning all the time. There's just so much out there and its not like bodybuilding is an exact science. Lots of it are opinions and you have to try it out trial and error to see what works best for you.

Try here first. www.bodybuilding.com Great site and lots of material

Good luck!

Answer 4

Nope, actually dont listen to any of the garbage above, take a second to hear me out. The best way to build muscle and definition is through proper diet AND exercise, not just high reps. High reps actually dont do anything but build endurance strength. To build MUSCLES and look defined, you must know how to eat when to eat, but dont be discouraged because it is very easy. I never expected to find this so simple:

A simple approach- 8-11 reps of failure with a weight YOU must judge upon, with proper speed (which should be your best velocity) and intensity (muscle twitching and grouping) do 2 sets. Do NOT do full body exercises. Unless you are patient with your gains, because you are gonna need some rest when you finish with this one.

DIET: I want you to devote your self to these two words: protein and carb. Dont worry about calories unless you dont see any results, then add 500 calories. I want a 5 to 6 meal ratio within 3 hours atleast each day. Doing this i never thought id get so built and yet defined so fast.
I can make a plan for you, so that you dont have to ask ANY more questions EVER. Just apply what i give you for FREE.

I regret each day that i didnt know the info i did now- just email me at [e-mail]..this isnt a scam, i dont have time for that, im busy running other errands anyway. So the choice is yours.
-Marcus (aka VemmaCoach#1)
my website is http://www.vemmabuilder.com/278200905......
"Arent you tired of being lied to?"

Source(s):

also check out this website http://www.musclenow.com

Answer 5

Heavy weight / low reps = Strength increase, less hypertrophy, more neural.

(Hypertrophy = muscle growth)
(Neural = Nervous system)

Moderate weight / moderate reps (8~10 reps) = More hypertrophy, less neural.

Try both workouts. On a bench day, go heavy with 3~5 reps. After your workout, notice and remember how you feel. Notice how the pump feels too.

On your next bench day, go lighter so that you can do about 10 reps. Notice how you feel and notice how your pump is different from before. You should feel more "pumped" on the moderate day.

That's the reason why you sometimes see a little guy in the gym who is benching a crazy amount of weight even though he's small. Some of the bigger guys have great musculature, but ultimately are not as "strong" as he is. Keep in mind that the moderate lifter will have more over all stamina. If the smaller, "stronger" guy tried to go for 10 reps all of a sudden, he would tire out sooner.

Personally, I rotate my workouts. I go heavy in the fall and winter, then moderate for hypertrophy in the spring and summer. (In the summer you can wear t-shirts and show off your arms etc. to the girls. God I love girls. Then go for power in the off season.)

Also, DO SQUATS and DEADLIFTS. They stimulate the release of growth hormone and testosterone more than other workouts. The increase in these compounds will actually help ALL of your muscles grow. If you don't do them, you aren't getting as big as you could be.

PUSH!

Good luck!

Answer 6

True, low reps with heavy weights, working on seperate areas of the body on different days, such as lower body 1 day, arms & chest another day, shoulders & back another day (no full body workout more than once a week) + avoid fattening foods & eat high protein foods + lots of water.

Answer 7

For bulk you usually want to go low reps high weight. to tone go high reps lower weight. You also want to include some sort of cardio workout to burn fat.

Answer 8

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