Muscle Definition: the Most Effective Routines

Having muscle definition implies that the body has lost a significant amount of fat. Before reaching this stage, you need to experience a period of transformation, effort, and dietary discipline. Once we're finally ready, it's time to adopt specialized routines.
Muscle Definition: the Most Effective Routines

Last update: 30 October, 2019

Muscle definition is the ultimate goal of all fitness training. However, it can be difficult to achieve, as it’s the final phase of body conditioning. Sometimes, muscle definition can take years.

Tips for successful muscle definition

Even though weight training is vital to achieving muscle definition, diet is what determines the results. Consuming high quantities of proteins and fibrous carbohydrates are your allies in getting the body of your dreams. Seventy percent of what we are comes from what we eat.

When you’re ready to achieve muscle definition, it’s time to introduce yourself to the world of supersets. Using this method, you can work a number of zones simultaneously, but in a specialized manner.

Before the toning can begin, we need to be able to handle considerable amounts of weight. Muscle definition is the product of having forged your proper weight. Varying your workout every two weeks is important because it prevents the body from adapting. This is the secret of muscular stress.

Woman using weight machine

Planning your muscle definition routine

The first thing you need to do is work out one muscle per day. Despite what you may think, you don’t need to go to the gym every day of the week. Four or five times is more than enough.

Meanwhile, it’s always advisable to start training in the area you find most difficult. This element, as well as monitoring your weights and repetitions, is part of the basic plan maintenance. It’s the only way you’ll keep track of your progress.

When it’s time to work on defining, the smaller muscles will be stimulated by many repetitions with moderate weight. Additionally, cardio routines are essential to controlling your level of body fat. Without them, toning is an uphill battle.

Ideas for starting muscle definition

Day one: legs and abs

  • Leg extensions with dumbbells: sets of 4.
  • Calf raises with a machine: sets of 15, 20, 25, and 30.
  • Deadlifts with a bar or dumbbell.
  • 60-minute planks in four sets.
  • Ball crunches.
  • Leg lifts, alternating and simultaneous.
Woman doing deadlift

Day two: triceps and back

  • EZ-bar rows: four sets of 15.
  • French presses: four sets of 20.
  • High pulley extensions: 4 sets increasing in weight.
  • Incline trunk extensions: 4 sets of 15.
  • V-bar pulldowns: 4 sets of 20.
  • Straight arm pulldowns: 4 sets of 20.

Day three: biceps and abdominals

  • Straight bar biceps curls: 4 sets of 12.
  • Hammer curls: 4 sets of 20.
  • Biceps curls with a dumbbell on the bench.
  • EZ-bar biceps curls.
  • Jackknife sit-ups: 4 sets of 20.

Day four: shoulders and glutes

  • Front plate raises: 4 sets of 20.
  • Dumbbell presses.
  • Incline lateral raises: 4 sets of 15.
  • Hip thrusts: 4 sets of 45.
  • Sumo squats: 4 sets of 20 (twice a week).
  • Kickbacks with a machine: 4 sets of 15 (with plate).
Woman exercising at gym

What to eat after your routine

When you’ve finished working out, you need to eat immediately for the muscles to recover the energy spent exercising. To this end, we recommend a portion of high-glucose macronutrients. Good options include a small baked potato, or one portion of fruit (pineapple, banana, or grapefruit).

After this snack, you’ll have 60 minutes to make an appropriate meal. If it’s dinner, you need to avoid including too many complex carbohydrates. These aren’t recommended before getting your nightly rest.

Hydration is also important, and not only for enduring demanding muscle definition routines. The fact is that water helps to cleanse the body, and prevent the accumulation of fats. Two or three liters of water a day is a good intake for almost anyone.

In order to know how much hydration is appropriate, you can get the exact figure by multiplying your weight by 60. You can also ask your trainer about supplements that will make the process easier.

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Increasing muscle definition isn’t easy and isn’t done in weeks. We’ll tell you everything you need to know to reach your goal.

The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.