ExRx.net

Hi, im looking forward to define muscle.

I have sets of like 15 to 20 repetitions using light weights.

So,
At what speed should be each repetition on a set?

A moderate speed or very fast?

Thanks.

"Define Muscle". That sounds like some womens magazine term with pink dumbells.
What? Why 15 to 20 with light weights? What? Whatever you are doing, you arent getting any definer muscles with only 15 to 20 reps with light weight.

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Prove the impossible!

fast up, slow down

Light weights will do nothing for you except waste your time. Muscle definition is largely a product of body fat percentage. If you want to be more defined, you need to lose fat. That's assuming that the muscle is there to define. To get more muscle, get strong. Lift heavy things.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

But what kind of workout do you recommend?

The "skinny" on defining muscle is to lower bodyfat. If your bodyfat is above single digits. you won't have the razor-sharp definition that the "muscle definition" crowd is after. Once your bodyfat is low enough, it doesn't matter what training scheme you use - you'll be able to see your muscles.




Ooops! Doc beat me to the punch.

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Thanks, TimD

If you are just starting out, any good general strength program is great. I feel that specialization (body building, power lifting, Oly lifting, strongman, etc) should come after you build a good foundation of strength. There are several good programs in the stickies on this forum.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Thanks!