getting defined (need answer asap)

N

n_soufiani

0
Hi there people.

I wanted to get this clear once and for all as I am hearing different things from different people. I want to get defined which also means that I want to lose body fat %. I know alot of it has to do with diet and cardio! However I want to ask something about weights and this is where I have been told different stories.

To get defined do I do:

a) 3 sets of 12 reps
b) 5 sets of 5 reps (heavy weights)
c) 3 sets of 25 reps (light weights)

Thanks in advance for your answer :D
 
yer exactly. Iv never heard of doing 25 reps being a good thing either. even if it is on light weights! My neighbour who used to train told me that
 
The truth is, your diet is what defines you, not your training. You can get defined with 8-12 reps, if your diet is dialed in.
 
I definitely agree with jpc. The issue before was COMPARING 5 X 5 (not bill starr) with a 3 X 12...and traditionally higher reps is for size and lower for strength. But the bottomline is your diet. I've lost weight doing high reps before, and also gained a ton of weight doing lower reps so it most definitely depends on what you're eating.
 
Getting defined, i.e. getting leaner...is a function of diet and cardio....lifting in a specific, or different, rep range isn't going to get you leaner. Weight lifting is for building and maintaining muscle. Diet and cardio is for leaning out.
 
I'd say the ideal way to get defined is to stick to the hypertrophy range, 8-12 reps per set, to build the muscle, while going on a cutting type diet to shed the fat...probably some kind of carb cycling program on the diet to maximize fat loss, while keeping energy up.
 
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