Exercise routine for muscle definition

Exercise routine for muscle definition

Today I will speak, I will say how it is designed and I will give an example of an exercise routine for muscular definition. These exercise routines are very similar to those of increasing muscle volume, but with the difference that the volume of training is lower because as we eat less we are weaker apart from some special nuances, which I will comment below.

Exercise routine for muscle definition

An exercise routine to define must have 3 training factors included:

Tension training to maintain muscle mass

A tension training is one in which medium repetitions are maintained, neither too high nor too low (around 85% of the MRI) and a good training volume. This will provide us with enough intensity Flow Fusion and time under tension to say to our body: “Hey! I need this muscle mass, so don’t destroy it.” This is very important at a definition stage, so this training must always be present if we want to have satisfactory results.

We will focus on compound exercises that work a large amount of muscle mass , about 10 series or so per week of tension type for these muscles, somewhat less for small.

Aerobic training to burn more calories

The aerobic exercise enables us to burn some extra fat calories without having to spend too much hardship in the diet, it is also essential to eliminate those last vestiges of that seems to never go away.

I recommend about 3 days of aerobic exercise, being at high intensity intervals on the days of breaks, which we will take as an exercise with weights taking our corresponding post-workout and another 2 days, even 3 if we have to hurry too much of aerobic exercise Low intensity after our weight training.

We should not abuse HIIT, we will use it 1 day per week, at most 2 since it is very demanding, although good enough to burn fat since it increases COPD (basically increased post-workout oxygen consumption) for many hours, which increases our metabolism.

Lactic training to eliminate fat

Lactic training is a weight training but, focused on density, popularized by coach Christian Thibaudeau, which are based on a sequence of exercises called lactic circuit performed without rest. This produces a large amount of lactate in the muscular sarcoplasma, with its consequent change in pH, which in addition to consuming a large amount of calories, increases the secretion of growth hormone more than any other type of training.

I recommend using it only once or twice a week, if possible with a load of carbohydrates later.

Complete exercise routine program for muscle definition

This example is 3 days, with 2 days of low intensity aerobic exercise plus one of HIIT, suitable for an average person who wants to define.

Exercises of the same letter are done without breaks between them, once a lap is finished, rest for 2 minutes. Focus on lifting as much weight as possible, gaining strength.

In the arm rest 60-90 ”.

The tempo is explosive in the concentric, controlled, about 2 seconds eccentric.

Day 2 – Legs (Wednesday)

  1. 4 × 7/7/5/5 squats
  2. Press high feet 4 × 10/10/8/8
  3. Goblet squat 3 × 10/10/8

D1. 3 × 10 quadriceps extension

D2. 3 × 12 lying femoral curl

D3. Cufflinks standing on machine 3 × 8

Free abdomen

Exercises of the same letter are done without breaks between them, once a lap is finished, rest for 2 minutes. Focus on lifting as much weight as possible, gaining strength.

Circuit D rests 60-90 ”once a lap is finished.

The tempo is explosive in the concentric, controlled, about 2 seconds eccentric.

In the abdomen you will select 2-3 exercises and do them in superset at 2 × 15 repetitions.

Day 3 – Lactic Fullbody (Friday)

  • Everything goes to 3 × 15-20
  • A1. Machine openings / Dumbbell
  • A2. Quadriceps extension / Unilateral quadriceps extension
  • A3. Rowing on low pulley / Plato dorsal on low pulley
  • A4. Lying femoral curl / Femoral curl sitting
  • A5. Parallel leg lift / Frog kick
  • B1 . Side elevations / Front elevations with bar
  • B2. Quadriceps extension / Unilateral quadriceps extension
  • B3 .Dorsal in high pulley / Dorsal in high pulley neutral grip
  • B4. Lying femoral curl / Femoral curl sitting
  • B5. Twins lift
  • C1. Dumbbell biceps curl / With bar
  • C2. Triceps Extension / Triceps Kick
  • C3 . Sitting oil
  • C4. Birds

Cardio – 30 minutes at low intensity

Exercises of the same letter are done without breaks between them, once finished a lap, rest 1-2 minutes. Lift less weight than would normally be done, without going to failure.

The tempo is explosive in the concentric, controlled, about 2 seconds eccentric.

If you see that the first week is too much, leave 1 lap in the tank.

The exercises that are separated Flow Fusion Reviews by a bar, just one week the first option is made, and the second one becomes the second option, that is, they alternate

Day 4 – HIIT (Saturday morning)

30 seconds fast alternated with 60 seconds slow, repeat 10 times, all with our preferred type of aerobic exercise (running, walking, swimming, cycling …)

Progressions and warming

The heating will be divided into 3 parts:

General  – 10 minutes of gentle cardio (Unless you walk to the gym, or by bike)

Articular specific

Torso – Rotations with 3 × 10 stick, triceps pull with a very, very low weight 3 × 20, pull-over on pulley very, very low weight 3 × 20

Legs – 3 × 10 knees and torso twist, quadriceps extension at a very, very soft weight 3 × 10

Specific muscle – For the first exercise of each muscle, we first perform a series with 50-60% of the weight to be used, then another with 80% of the weight to be used and the third we start. It rests about 30-45 ”between sets.

The progression to be used will be the following:

For the pyramidal series we will make the double progression , that is, for example in a 3 × 10/10/8 exercise, imagine that we use 80kg and lift 11, 10 and 6 repetitions. In the first series, the next time we train we will increase the weight in that single series, in the other two we will use the same weight last week until we do more repetitions than those stipulated in that one.

For the flat series we will use the triple progression , this is that once we can do all the repetitions with the same weight, and in at least one of the series, we do more repetitions than the stipulated ones, we increase the weight for all the repetitions, by example:

3 × 12, I do 12, 12, 13 with 20kg, because in the next session, I go up to 22kg for all the series.

conclusion

I hope that this exercise routine to burn fat is effective, as always, is modifiable according to personal preferences and tastes, so it can be said that it is not all written in stone. I recommend doing it for 4-6 weeks in a row, accompanying it with a diet based on a carbohydrate and calorie cycling , in addition to some hormonal support supplement such as DHEA, DAA and DIIM, a quality fat burner with caffeine and synephrine and creatine to maintain the Good rhythm.

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