Several months ago I decided to lose some weight and begin a resistance-training program to build muscle. I also changed my diet, increasing my protein intake. I have gained back about two-thirds of the weight I lost in the form of muscle. Now I feel "thicker" and stronger, but with less definition than I had before. Is it possible to get more definition without adding more muscle?
It is entirely possible to become more defined without adding more muscle. There are two important parts to this - diet and exercise.The dieting aspect of this consists of cutting down slightly on your carbohydrate and fat intake. Keep your daily protein consumption high (a common formula for daily protein intake is 0.7g-1.0g of protein per pound of body weight, depending on the individual). This helps spare catabolism of muscle fiber, thereby causing the muscles to lose mass.
The second way to get defined without adding mass is adjusting your resistance-training program. For increased definition, the general rule of thumb is increasing the number of reps while lowering the weight. Also, certain exercises are considered more "cutting." These include flies for chest, cable pull-downs for back, and kick backs for triceps.
Make these slight adjustments to your training and diet, and you should see the fat melt away and the muscle remain. With the right combination, you will not gain much mass, but you will gain definition.
What is your favorite chest exercise, and why? I have been looking for something different to add to my chest routine.
My all-time favorite exercise is the incline barbell press. This chest exercise is a variation on the most popular of all, the flat bench press. Everyone has seen those guys in the gym who lie on their backs all day, pushing up, bouncing off their chest, and pushing up again. The problem is, to develop an aesthetic, muscular chest, it's not logical to do the same chest exercise every day.Incline presses hit the upper pecs mostly, but also involve the shoulders and the triceps more so than your standard flat bench. The upper pecs are often neglected in training, so it can become a lagging body part for many people looking to improve their overall physique.
Incline presses can be performed with either a barbell or dumbbells. The bench can be on an incline up to 45 degrees (any higher an incline, and it starts to become largely a shoulder exercise). Sit on the bench, lower back flat. Bring the weight down to the top of your chest, or as far as is comfortable, and don't bounce. Press up slowly. Don't forget to breathe on the concentric and exhale on the eccentric.
I have heard that it's important to train your lower back, but I have no idea where to begin. Why is it important? Are there any specific exercises you can suggest?
Training your lower back is extremely important. A strong lower back not only prevents injury, it also encourages proper posture and can help you avoid problems associated with poor posture later in life. The lower back is an important stabilizer of your torso, and is as important in keeping your back balanced as your abdominals are in keeping your front balanced.Common lower back exercises are the back extension and the stiff-legged deadlift. The extension is performed on an apparatus specifically designed for this purpose. It consists of a bar under which you place your heels, and a pad for your quads to rest on. In this position, your body is parallel to the floor. Bend at the waist until your body forms a right angle. Now straighten your back, concentrating on squeezing the lower back. This exercise is a common one for beginners.
The stiff-legged deadlift is a combination lower back and hamstring exercise. Holding a barbell at your waist, bend slowly forward, keeping the back straight, eyes ahead. Keep the bar in tight to your body, and a slight bend in your legs is acceptable. Lower until you feel a stretch in your hamstrings, then return to the starting position. Particularly in this exercise, improper form can easily lead to injury, so light weight is recommended until proper form is established.
