If you want muscle definition there are a variety of exercises that you can do. The most effective way to build muscles is through strength training. A comprehensive strength training program will help you develop muscles in all parts of your body. The length of time it takes to see results depends on a variety of factors.
If you are overweight, it is possible to build an impressive amount of muscle that no one can see. A layer of body fat over your muscles will obscure them from view. If you are very skinny, even a small amount of muscle will be very visible. While slender people require less muscle to show definition, it is often harder for them to build muscle.
Many people who are trying to increase muscle definition make the mistake of only exercising the muscles that they can see when they look in the mirror. The gym is full of people doing bicep curls and bench presses. While these muscles are important, it is vital that you don’t neglect your back and leg muscles as well. These muscles are not as visible, but by strengthening them, you improve your posture and present a more balanced appearance.
To increase muscle definition, it is important to challenge your muscles. Muscle growth is the result of microscopic tears to the muscle fiber. When the tears heal, the added tissue increases the strength and size of the muscle. To build muscle size, do fewer repetitions of each exercise, but use a heavier weight. For example, if you normally do 15 repetitions of an exercise, increase the weight dramatically, but only do five repetitions.
Another way to increase muscle definition is by allowing your muscles to rest. The actual muscle growth occurs during the rest period. If you do not provide your muscles with amble opportunity to rest, you not only risk injury and burnout, but it is unlikely that you will see any significant increase in the size of your muscles.
Proper nutrition is the final component to increase muscle definition. A high protein diet provides your body with what it needs to grow. Protein also increases your feeling of fullness. If you are over your ideal weight, and would like to lose a few pounds so that your muscle growth is more noticeable, a diet higher in protein will help you feel fuller longer and provide you with plenty of energy to exercise.
