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Anonymous
Myth #4 "You need high reps for definition and low reps for mass."

A muscle can only do one of three things. It can get bigger, it can get smaller, or it can stay the same size.

The way to make a muscle bigger is to subject it to a progressive intensity of overload. That is, the intensity of today's workout needs to be a little higher than your last workout for that muscle. If you want to keep a muscle the same size you can just perform the same workout every time. And making a muscle smaller is easy... just don't exercise it.

However, the idea that one type of exercise "defines" muscle and another type of exercise makes it bigger has no basis in reality. Muscle definition is a function of two characteristics in the body: muscle size and the absence of bodyfat. So if you want better definition you need to increase the size of your muscles through the aforementioned progressive intensity and you need to reduce your bodyfat.

So I can hear someone asking, "But don't high reps burn off bodyfat the way running or cycling would?" Well, yes, any long duration activity will burn more calories. But if you use light weights and high reps to burn calories how will you make your muscles bigger? You won't. It makes much more sense to burn calories and reduce bodyfat through jogging or cycling or some other repetitive activity and to simultaneously build more muscle mass through heavier, lower rep weight training. As a bonus, your new muscle mass will also burn more calories and contribute to fat loss.

So next time you hear this myth, correct it by thinking: "Low, heavy reps for mass, lower bodyfat for definition."
>> Anonymous
Definition = toned

LEARN IT /fit/ READ IT
>> Anonymous
I guess that's true, but I've read that increased reps are more effective for achieving muscular hypertrophy
>> Anonymous
All I could read was "blaah blaah help me subside this raging erection I've got from reading my own words on the internet"

Gym is comfortable, at least better than running. Besides, if you quit with weights after bulking up you will loose a considerable ammount of muscle mass. Hence loose some of that definition, ie. defeats the purpose.

die
>> Anonymous
>>309761
lrn2 sarcoplasmic and myrofiber hypertrophy.

Your post is like saying dogs go bow wow and hearts go lub dub.
>> Anonymous
>>309825
I re-read your post. And while I still think it's overly simplified, I think I misunderstood the point you were making.

>>309761"Low, heavy reps for mass, lower bodyfat for definition."

Though low, heavy reps isn't necessarily the best way to gain the most mass.
>> Anonymous
I JUST WANT TO BE STRONG!!!!!
>> Anonymous
My trainer has me lift till my muscles are sore as hell for a couple of days.

Are we doing it right?
>> Anonymous
bump
>> Anonymous
>>309867My trainer has me lift till my muscles are sore as hell for a couple of days.

You lose a little bit for spending money on a personal trainer. It's possible that you're not getting enough protein. There's a big argument between whether you need 1g per lb of your body weight or just .5g per lb, but either one should be fine. It's also possible your body is just getting used to it as well.
>> Anonymous
>>309825
>>309825
>>309825
>>309825
>>309825
/thread, fucking christ. i lol'd though.
>> Anonymous
>>309935

Hmmm I dont think not enough protein is the problem.

I drink Whey protein and eat eggs every morning and my lunch and dinner varies between fish,steak and chicken.

Also, occasionally she has me go up higher weight.

I know I sound like an idiot, but I am not trolling.

I just want to make sure this is the path to muscle mass so I wont be skinny fat anymore. I also swim, btw.

Thanks
>> Anonymous
>>309956
My next guess would be that your form is off, but since you have a trainer I'm assuming that's not the case. Since you said you're skinny, I'm just going to assume that your muscles are just crapping their pants trying to keep up ATM.
>> Anonymous
>>309975

ok, thanks
>> Anonymous
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>>309825

would you care to elaborate? I don't know what those things are.....