6 Ways to Rock-Solid Muscle Definition

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Getting muscle definition isn’t easy. Your body fat percentage needs to lower down to 10 – 12 percent.

Though difficult to do, it’s not really that complicated.

Besides having 1 gram of protein per pound of your body weight every day, here are the ways to do a rock-solid look.

Step 1

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Maximize muscle fiber engagement by choosing exercises wisely and timing them.

Do your compound movements first.

Step 2

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Start your workout for each muscle group with a power pyramid for a compound movement, such as a bench press.

The power pyramid for a bench press goes like this: After one or two lighter warm-ups sets, do one set of nine repetitions with as heavy a weight as you can. Train to failure. After one to two minutes of rest, do another set to failure for seven repetitions.

These are called pyramids because the weight goes up from one set to the next while the repetitions go down.

Never train to failure without a spotter for exercises like squats and bench presses.

Step 3

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Get a weight with which you can comfortably get 15 repetitions on the same compound exercise. This step in muscle definition uses four lighter sets in quick succession: Do four sets of 10 repetitions, resting 30 seconds between each set.

Step 4

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Choose an isolation exercise for the muscle group being trained.

Examples include leg extensions for quadriceps, leg curls for hamstrings, stiff-arm pull-downs for back, dumbbell flies for chest, dumbbell laterals for shoulders, concentration curls for biceps and dumbbell kickbacks for triceps.

Do a set of 10 repetitions then decrease it slightly and immediately: Do a set of seven reps, followed by another weight decrease and a set of five reps, with no rest in between.

Step 5

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Drink a protein shake post-workout with a 30 to 50 grams of whey protein and 30 grams of healthful fat such as MCT oil or flaxseed oil.

Take in high-glycemic carbohydrates, such as dextrose, maltodextrin or fruit juice after training. If you overdo carbohydrates, fat can get stored which reduces the dense look you’re aiming for.

Experiment with different levels of carbohydrates, from 30 to 60 grams for example, to see what works best.

Step 6

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Do 30 to 60 minutes of low to medium intensity cardio, such as walking on a treadmill at an incline to target fat stores and increase muscle definition.