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Muscle Building, Light Weight And High Reps...Never Again

May 16, 2008
Picture this scenario: You've been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You've bulked up considerably and are quite happy with the size you've been able to achieve. There's just one problem... Along with all of that solid, lean muscle you've gained, you notice that you've also packed on some excess body fat in the process.

Let's face it, no matter how "huge" you might be, no one wants to be walking around with a soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. After most trainees have finished their "bulking" phase, they decide that it's time to "cut down" the excess body fat that they gained due to their high calorie, muscle-building diet. How do they usually do this? They lighten up the weights and perform higher reps.

It has been widely accepted that if you light up the weight and perform higher reps you'll get muscle definition. There are still a lot of trainersin the gym that will confirm that. They'll tell you that "heavy weights bulk up the muscle and lighter weights define the muscle". If someone told you that, and you tried to get ripped in that way, you now know something...that's not true.

It couldn't be farther from the truth. In fact, there is no logical basis for this way of training. No exercise will give you more definition than another. It is physically impossible to target fat loss from a specific area on your body. In other words, no excersice will magically burn fat off of your chest or cause it to appear more defined.

You can use the bench press, squat, standing curl, pull-up, military press, and deadlift to stimulate the most muscle growth. If you train with weights you will build muscle mass, it's really quite simple. Do you want to get ripped? Well, that's another story.

How is it possible then to achieve a nice, large, hard muscle? Muscle definition only involves your actual diet and body fat percentage. If you low down your body fat percentage you'll make your muscles more visible. You can reduce your body fat in two ways:

1) Modify your diet. You'll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake to around 11-13x your bodyweight and focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.

2) Perform proper cardio workouts. Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body's fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.

That's all folks! Leave behind the notion of "light weight and higher reps". Just follow these simple instructions to achieve the muscle definition that you are looking for.
About the Author
The Truth: If you want to achieve real muscle-building results, then you must make certain that you're following the right program! Get it here.

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