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Low Bodyfat, low definition???
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Posted by: wdp8
Hi all,
I have often seen it written that definition and "cuts" are simply a function of bodyfat %. Meaning that assuming decent muscular development, definition depends only on how much fat hides the muscle.
That makes sense to me. However, I have about 8.5/10.5% bodyfat (according to the waist measurement / caliper methods) and what I would consider decent muscular development, yet I don't see what I would call great definition. If I contract my stomach, I do have a six pack, but upon relaxing it returns to a uniform flat surface. You can see the lateral head of my tricep when I flex, and it is pretty solid, but it is not sharply defined. My biceps are pretty hard (my arms are about 15" - I don't know whether that is big or not - I just measureed them for this post) but when I relax my upper arm looks like a smooth, undefined cylinder. I will include more details on me and my routine below, but my basic questions are:
1) is 10.5% bodyfat (assuming the higher number) still too high to expect good definition? am I just being unrealistic and given my bf%?
and/or
2.) Is the above maxim false? If so, what is the secret for great definition? Does it matter whether I stick to basic compound movements with low reps or should I be doings high reps and hitting minor muscle groups (lots of one-arm underhand tricep pulldowns, overhand grip bicep curls, etc)
I would welcome any thoughts people have. I will include more details below and, actually, if anyone has any other comments on my training schedule I am always open to those as well.
Thanks in advance,
-wdp
So, more details about me. I am 6' 2" and 185lbs. I used to train as an athlete in college, but now it is mainly recreation/ stress release. I certainly wouldn't mind extra muscle, but I don't need to be big and like to stay lean. After not training for almost a year, I re-established my past strength about 6 months ago and since then I have been training in cycles very similiar to the Power/Rep Range/Shock method posted by Randy. I always try to go to full failure and beyond (with drop-sets). As I mentioned, I think I have decent muscular development. I can bench 255 for a clean 5 reps and do about 4-5 wide grip pull-ups with an extra 35 lb weight.
I am very hard gainer so I only lift each bodypart 1 time/week. My split is Chest/Tris, Back/Bis, Shoulder/Abs/Legs. I don't do a lot of legs because I do a good amount of cardio - 4 ties a week, 30-45 minutes each session, with high intensity (I try to keep my heart rate near 85% of max).
I like to stay lean so I watch my overall caloric intake, get about 150-185g of protein/day and keep my calories from fat down to about 25% (mostly good fats like olive oil, flaxseed oil etc).
Thanks again!
Posted by: LAM
you need to get a 3 or 7 point caliper test done using waist measurements, etc are not even close to accurate...
Posted by: wdp8
Yes, I always thought it silly that you could calculate bf% with one measurement given all the body types out there. I did a 4 and a 7 point caliper test. The 4 point came out to 10.5, the 7 point came to 8.9. Granted I did this at home (my girlfriend helped with the measurements and I calculated it online).
Re-reading my initial post, it does sound a little silly - like I am just impatient with my results, but I just thought I'd ask.
I guess to restate, do people have any opinions on certain exercises or rep ranges for definition/cuts? or does averyone agree 100% with the "its all about bodyfat %" rule?
Thanks,
W
Posted by: Mudge
If there is relatively low water retention and low bodyfat, then you are going to see what is underneath the skin.
8.9% is good enough for pretty good definition, but its not ripped.
Posted by: LAM
well if that is the case then you need to gain more lean body mass. at 6'2 having around 168 lbs of non-fat is the problem based on the 9% bf. you need to start slowly increasing those cals with clean foods to gain more weight and of course stick with a lot of compound exercises in your routine...
Posted by: Mudge
I'm 6'2" with about 220 pounds of LBM and I'm not that big of a guy, so that sounds like a good theory to me.
Posted by: wdp8
OK,
Thanks guys. I'll try upping the clean calories a little. I hate to put on extra bf but I'll at least do it on training days and the day after. I'll also make an extra effort to go really heavy. I had been a little intimidated by the squat and deadlift, but I think I will work those in. That may be help since I have neglected legs and that is probably a quick way to pick up lean muscle. Plus I do legs on the same day as shoulders and my shoulders are one of my weaker bodyparts so hopefully the whole theory about growth hormone stimulation will help my shoulders.
Thanks,
-w
Posted by: Mudge
I wouldn't put much theory in squats helping the shoulders, mine seem to work well without anything freaky. As for deads I like to go heavy for 1-2 sets, they hit the traps pretty nicely as well IF heavy.
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Low Bodyfat, low definition???
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