Step 1: Increase Muscle Density for Maximum Definition.
I have a question for you?
Is it possible for 2 guys to weigh the same, have the same body fat percentage, but look completely different?
Here is how you lift for size:
- Lift in the 8-15 rep range.
- Do a high volume of sets and reps.
- Aim to fatigue the muscle over the course of the workout.
- Lift close to failure on each set.
You see, building muscle size is about breaking down the muscle..and you do this by lifting in a way that “fatigues the muscle”.
Let’s talk about muscle tone…
Increasing Muscle Tone is about Maximum Tension NOT maximum fatigue.
Nervous System Training is what causes a super-high level of muscle definition. This is also why Bruce Lee was ultra-strong at a light body weight.
So how do you lift for muscle density?
- Lift in the 2-5 rep range.
- Pause in between each rep.
- Rest 90-120 seconds between each set.
- Avoid lifting to failure.
I know this goes against what you have read in main-stream fitness magazines.
(I learned about this method from an ex-Soviet Special Forces Trainer)
Once this was revealed to me, it made a lot of sense:
Stronger nerve impulses with the same muscle mass creates a stronger (and more defined) muscle.
At a body weight of 146 pounds Bruce Lee was easily able to bench press 315 pounds for multiple reps.
(This was due to an efficient nervous system).
Here’s a PDF download of a Muscle Density workout you can use:
(right click and “Save Link As…” to your Desktop)
So follow the strategy and feel free to customize the workout in the PDF.
Let’s talk about eating to maintain a low body fat percentage.
In the next page I will outline a radically different approach to eating that will allow you to stay around 6-8% body fat, year-round.