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.

And no matter how “huge” you might be, nobody wants to walk around with a soft, smooth and flabby body. After most trainees have finished their “bulking” phase, they decide that it’s time to “cut down” and strip off the excess body fat that they gained due to their high calorie, muscle-building diet. How do they usually go about this? They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”. Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique? It is completely, totally and utterly dead wrong.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym. Let me clear this up once and for all: you cannot spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”. Training with weights builds muscle mass, end of story.

So what’s the right way to “define” a muscle? Muscle definition only involves your diet and body fat percentage. Body fat reduction can be achieved in two ways:

1) Modify your diet. Try eating smaller meals more frequently throughout the day. In this way you will keep you body in a constant fat burning state because your metabolism will be raised, in a natural way.

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.

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