Body sculpting involves the creation of a symmetrical, balanced physique by building, toning and shaping various muscles. Your body becomes a work of art and you are the artist. By applying the fundamental principles and techniques of training and mastering the discipline required to commit to a great deal of hard work and effort, you can sculpt your body into your ideal physique.
Works for All Fitness Levels
Body sculpting can be done to some degree at any fitness level. By working certain muscles in specific ways you can build them and shape them to fit the vision of how you want them to look. Certainly the better shape you are in when beginning to sculpt your body and the less fat you have to block the view of your developing muscles, the better your results will appear. You can do abs every day for the rest of your life, but you'll never see them with a layer of fat covering them.
Targeted Body Sculpting Takes You to the Next Level
If you possess a body that is already toned with little body fat, targeted body sculpting can take you to the next level. You can maximize your shape and definition by adding intensity to your workout, performing more exercises per body part and more sets of each exercise. Tremendous effort and dedication is required. Soreness is to be expected and because recovery time will need to be increased, each body will be worked only once per week.
Split Routines
Split your routine up into three- or four-day splits. An example of a four-day split has day one focusing on the chest, shoulders, triceps and abs. Day two is dedicated to quads, hamstrings and glutes. Day three focuses on the back, biceps and abs. Day four targets the inner thigh, outer thigh and calves. Also allow for rest days and cardio days. Perform two to four exercises per muscle group, throwing in as much variety as possible, with three to four sets of each exercise.
Reps and Weights
The number of reps and the weight you use will be based on your goals for that particular muscle group. Six to eight reps of a heavy weight are used for building strength and power, eight to 12 reps of a medium weight is for increasing overall muscularity and 12 to 20 reps of a light weight is used to improve muscular hardness and definition.
Genetics
Genetics, of course plays a key role in determining the type of shape your body is capable of reaching. Some people will have no problem building muscle, while others will have to work much harder. Certain folks will have little fat to burn, but others will struggle to get the fat off their frame. Your ideal physique will depend on the genetics you were born with, but with hard work you can transform your body more than you imagined.
References
- Scultping Her Body Perfect; Brad Schoenfeld; 2000
- Now Loss: Body sculpting exercise examples
- Program Design for Personal Trainers; Douglas S. Brooks; 1998
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