Debbie Fitness Freak-another question

[janie1234]

Hi Debbie, . . sorry to bug you. I have a question about arm definition. How do I get your arm definition? I understand everyone is different and results vary. My arms are much stronger but now I would like to add the definition that you have in your pic. Do you lift heavy?? By the way your arms look AMAZING!!

 

[Fitnessfreakk366]

To gain definition you should cut back on your carb intake and up your protein intake. When I drop my carbs to about 100g or under a day within 6 weeks the definition is very noticable.

Yes, I lift heavy. My heaviest barbell curl for biceps is 62#. Bench press is up to 110#, squats are at 145# and barbell rows are around 100#. So yes, I lift heavy.

Hope this helps! It's all in the diet mostly. Especially if you already have the muscles.

 

[janie1234]

To gain definition you should cut back on your carb intake and up your protein intake. When I drop my carbs to about 100g or under a day within 6 weeks the definition is very noticable.

Yes, I lift heavy. My heaviest barbell curl for biceps is 62#. Bench press is up to 110#, squats are at 145# and barbell rows are around 100#. So yes, I lift heavy.

Hope this helps! It's all in the diet mostly. Especially if you already have the muscles.

Ummm, . . . wow you do lift heavy!!! I can only do half of the weight of everything you do. You really are strong!!! I am in total awe. I know Cathe always says "Listen to your body, . . make sure that you challenge yourself." Sometimes I chicken out because I'm afraid of losing my form or injuring myself but hearing about the diet makes total sense to me. I eat pretty clean but never count calories or all that jazz. I do eat whole grain carbs because I do long runs 3 days a week, just because I love running. Do you think that lowering my carb intake and uping the protein would affect my energy level on those long runs? How do you know when you need to up the weight? I figure it is when I'm not struggling through the last few reps of my workout. Is that right? Do you supplement at all? Do you feel that lifting with good form and a lighter weight is better than struggling with a heavier weight with no so great form? Is it possible at all to get your type of definition with more reps and lighter weights? I hate to keep buging you with questions but I really am impressed with your results and knowledge of everything. Thanks again!

 

[Fitnessfreakk366]

Ummm, . . . wow you do lift heavy!!! I can only do half of the weight of everything you do. You really are strong!!! I am in total awe. I know Cathe always says "Listen to your body, . . make sure that you challenge yourself." Sometimes I chicken out because I'm afraid of losing my form or injuring myself but hearing about the diet makes total sense to me. I eat pretty clean but never count calories or all that jazz. I do eat whole grain carbs because I do long runs 3 days a week, just because I love running. Do you think that lowering my carb intake and uping the protein would affect my energy level on those long runs? How do you know when you need to up the weight? I figure it is when I'm not struggling through the last few reps of my workout. Is that right? Do you supplement at all? Do you feel that lifting with good form and a lighter weight is better than struggling with a heavier weight with no so great form? Is it possible at all to get your type of definition with more reps and lighter weights? I hate to keep buging you with questions but I really am impressed with your results and knowledge of everything. Thanks again!

I never really noticed a loss in energy when I cut my carbs down. I usually do cardio (treadmill) three times a week and always felt very strong and energized doing it. I know some people have a hard time on lower carbs so you have to just see how you do with it. Like Cathe says, "Listen to your body." Give it about three weeks on lower carbs and see how you do.

I up my weights with every workout on whatever rotation I'm doing. So for instance if I'm doing a 4 week rotation that has the same exercises for each body part every week, I up the weights every time or I try too. So lets say week 1 has me doing 3 sets of bench press with 8 reps. I'll start out with a weight I think I can do safely with 8 reps, lets say 90#. The next week I will up it 5# and take it to 95#, the next week I'll up it another 5# and take it to 100# and so on. As long as my form is good and I feel no pain, I up my weights.

I also believe in forced reps where when you are struggling to lift the last couple reps you cheat on it. I feel there is no better way to gain strength then to workout this way every now and then. That's how I got to doing 65 and 67# bicep curls. At 60# I was fine, when I upped it to 65# I'd struggle really bad. But I did that for a few weeks and now I can do 8 reps with 65# with perfect form. It will come. Just be careful and listen to your body.

There is always a time for lighter weights and higher reps. The body needs this change every now and again. I add in lighter weights and higher reps when spring comes and I'm trying to lean out a bit for summer. I also add in more cardio. I average about 2 hours a week when I'm building and 3-3.5 hours when I'm leaning out.

 

[janie1234]

Thank you! Thank you! I will definitely take your advice and just go for it. Hopefully in 3-6 weeks I'll be able to show you pictures of my progress. Thanks for everything.