Body sculpting and strength training can go hand-in-hand with the right exercise programming. According to the National Federation of Professional Trainers, body sculpting requires a keen focus on symmetry, which means muscle size, definition and vascularity should be in perfect balance, according to competitive standards. If you're sculpting in a non-competitive environment, following some basic guidelines will give you a better idea of how to set your goals.
Strength Balance
Strength will come with sculpting, regardless of whether it's your main fitness priority. Typically, when you train to balance certain muscles, one side will always be stronger than the other. One of the main things in body sculpting is to focus on making sure that your strength on the left and right side even out -- more so with legs, arms and shoulders. Evening-out strength will allow you to lift weight more effectively and let you build size and muscle tone on each side as evenly as possible. Start with low-weight, high-reps, and then slowly reverse the program to low-reps, high-weight to keep your strength gains maximized. As a safety precaution, avoid lifting heavy weight alone. Always have a spotter nearby.
Symmetry
Since symmetry comes with building strength, you'll want to measure your muscles constantly to make sure the sculpting process is staying even. According to the American College of Sports Medicine, one side of the body typically is bigger in terms of muscle and strength. This is because those who use one side -- for example, the right arm for carrying a briefcase or holding a baby -- for many tasks throughout their day will build slightly more muscle in that side. This is why measurements should be taken at the very start of your program to see which side of your body is bigger. Once you determine which side is bigger, you can focus a bit more on the smaller side by adding more sets and reps.
Diet Considerations
Your diet will play a pivotal role in how fast you build muscle strength and how balanced your size will be. Sculpting will require a generous amount of protein in order to make sure all your strength training will create new muscle growth and prevent new muscle from atrophy. According to the American Council on Exercise, your recommended daily amount of protein should be roughly 25 to 35 percent of your daily caloric intake. Since you will need a larger amount of protein for sculpting, you'll want to eat more toward the higher end of this range. Avoid excess sugar, which can cause you to store more fat. Also, cut down on sodium so you don't retain too much water. This is especially important if you are sculpting competitively, as the judges will note vascularity and definition when scoring.
Hiring a Trainer
Since sculpting and strength training can be a challenging endeavor, you may find it useful to hire a professional or someone who can help you design a program and keep track of your progress. A certified personal trainer, fitness model or body sculpting specialist can give you the proper motivation and the extra knowledge you need to take your training to the next level. They will also make sure you don't waste your time doing exercises that might increase your risk of injury. They also can act as spotters during your strength training phase of sculpting.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al.; 2006
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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