Bodybuilders are perpetually seeking maximum muscle definition, and many decide to transition from low to high reps throughout a fat loss period. But does this enhance the possibility for muscle loss?
One of the most sought after bodybuilding goals is maximum definition, where body fat is lost so that muscles appear far more impressive, yet how is this goal achieved while sustaining already built muscle mass? This question has left many bodybuilders perplexed and extremely frustrated as they chart substantial muscle loss when attempting to enhance muscular definition. While certain bodybuilders may realize that improving definition is contingent upon tinkering with specific diet methods for significant fat loss, others feel as if specific weight lifting variables are the primary thrust behind increasing muscle definition. When adopting such a mindset, one of the most popular bodybuilding techniques is to increase rep range, where lighter weight is utilized to allow for a higher than normal amount of reps per set, and certain bodybuilders believe that this weight lifting method will propel muscle definition to new heights, therefore some accept an exclusive lower weight and higher rep approach to weight training during a fat loss cycle.
I cannot confirm exactly where this bodybuilding idea has its origin, but can guess that because lactic acid buildup in muscles occurs when engaging in high rep weight training workouts, and therefore causes a muscle "burn" that is not present when adopting heavier weights, some have become convinced that this trains the muscle in a more complete way, and therefore must bring definition to levels far beyond what is seen with a lower rep range. It's also possible that cardiovascular stimulation accompanying higher rep weight training workouts causes certain bodybuilders to feel that they are losing more fat, and they then pursue these higher rep techniques when muscle definition is the primary intention. The problem with these ideas is that the weight training component of a workout plan is not meant to burn fat or improve definition, but rather to boost muscle size and strength, and thus must be implemented with this specific intention.
By modifying rep range to target muscle definition, the bodybuilder in effect will reduce the overload he or she provides to muscle tissue, and will potentially begin to lose a portion of muscle mass that was gained with higher weight and lower reps. Instead of enhancing definition, this specific weight lifting technique will interfere with this very goal by harming muscle, as a larger number of reps per set have no more of a positive impact on muscle definition than low rep workouts, but they do offer a lower level of fatigue and overload, negatively impacting muscle growth, and increasing the likelihood of muscle loss when following a reduced calorie diet for fat burning.
Thus, a bodybuilder should continue to build each weight training workout with a proper combination of low and high reps in order to preserve muscle mass while working towards increased definition, and focus on altering diet variables to encourage fat reduction, which is the foundation behind improving definition in every muscle group. But is there a workout modification that will accelerate the fat reduction process? Yes, and the method does not involve any modifications to the weight training workout, but does encourage the cardiovascular system to improve metabolism and overall fat burning capability; aerobic activity is the key to accelerating the speed of fat reduction, and is often ignored by bodybuilders to the detriment of muscle definition. Even when seeking muscle mass gains, aerobic activity assists in controlling body fat percentage, so in addition to a disciplined weight training workout plan comprised of high and low rep ranges, aerobics is a vital concept in fostering maximum muscle definition, and should become required practice in any bodybuilding workout system.
If you are seeking muscle definition, and find progress to be disappointing, do not pursue a high rep range for your weight training workouts, but rather first restructure your diet plan, which is the primary factor behind body fat gain or loss, and then pursue regular cardiovascular sessions, preferably five days per week if you are able, and once these variables are implemented, you will begin to experience body fat reduction and definition improvements that will promote all of your muscle gains to the skin's surface. If you are currently performing consistent aerobic activity, make sure intensity level is adequate, as a walking pace is not sufficiently challenging to the body for any substantial metabolism boost, and remember that no workout variable, whether it be weight lifting or cardiovascular activity, can substitute for a properly designed fat reduction eating strategy, so focus on fat loss eating techniques for dramatic changes in muscle definition.
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