Workout Programs To Increase Muscle Definition

Underneath our fat, subcutaneous water and skin, we all have striated muscle definition. To some extent, you can develop and shape this muscular definition by weight training. However, you are unlikely to ever see muscle definition if you do not achieve body fat levels below 12 percent. Try one of these resistance-training workouts and increase your cardiovascular exercise to 30 to 60 minutes three to five times per week to reach new levels of muscle definition.

Supersets

Superset workouts can streamline your time in the gym and amp up fat-burning. Supersetting means doing one weightlifting set and then moving on to the next with little or no rest. One great superset workout is a five-day split with very brief 30-second rest periods between sets. For example, work out Monday through Friday, focusing on one muscle group per day. Monday you would superset dumbbell shoulder press with dumbbell lateral raises for three sets each (six sets total). Tuesday's workout would be a superset of bicep curls with tricep pushdowns. Wednesday is legs day, so you would superset squats with leg curls. On Thursday do a superset of bench presses with dumbbell flys for the chest. Finish the week, on Friday, with lat pull downs superset with cable rows. (See Resources for exercise guidance)

Growth Hormone Training

Training for maximal growth hormone release helps to increase muscle definition because human growth hormone (HGH) is a potent fat burner. This program incorporates training techniques that maximize growth hormone production, according to fitness experts Jonathan Lawson and Steve Holman's book "Xtreme Lean."
Start training each muscle group with a compound movement, such as bench press for your chest. Follow that with a 20-repetition set of an isolation exercise, for example, dumbbell flys for the chest. Then complete another set of bench press, counting out six seconds on each repetition while lowering the weight. On Monday do chest, lats and triceps. Tuesday is quadriceps, hamstrings and calves. And on Friday you would do shoulders, midback and biceps. Thursday would repeat Monday's workout and Friday would repeat Tuesday's workout. Start anew on Monday with the third workout, and cycle through by training five days per week.

Circuit Training

Circuit training is a resistance training method that emphasizes both aerobic and anaerobic exercise components. One to three circuits are performed of a given number of exercises, with very little rest between sets. After a full circuit, you would rest one to two minutes and repeat the entire program again.
For example, do the following exercises in order to complete one circuit: squats, leg extensions, leg curls, calf raises, lat pull downs, cable rows, bench presses, dumbbell flys, upright rows, lateral raises, bicep curls, triceps pushdowns, lying leg raises and crunches. Do this circuit training workout three to five days per week.