Need advice for muscle definition

LeanneM

LeanneM

Cathlete
Hi everyone,

I posted this over in the Ask Cathe forum, but thought I'd also ask our educated crowd for some help and advice. I'm about to end a three-week rotation of GS, and am not sure what kinds of workouts I should do next to add some muscle definition.

Since August, I’ve lost about 14 pounds by getting serious about adding weights into my weekly routine. I started by doing a three-week cycle of PLB/PUB, then I moved to three-week cycles of GS, then S&H, then 4DS, then S&H again, and now I’m in my second week of a three-week GS rotation.

I feel like I’ve gotten my best results from the S&H and GS series. I’m an endomorph (pear, with all my weight in my rear end and thighs), so it’s generally hard for me to put on muscle and lose fat, but Cathe's weight workouts have really done the trick for me.

Since losing the 14 pounds, my body fat has gone down to about 19-20%. I'm 5'4" and now weigh about 116.5, so I'm not sure that I want to lose too much more weight. I can feel the muscles underneath my skin and have *some* definition, but I’d really like to enhance my results and increase my definition. Basically, I’d like to know how to bring those muscles I can feel just under the surface out a little more!

My question is: what should I do next after I finish this last week of GS if my goal is to bring out more definition? Should I move to something like a week or more of circuits to help with fat loss? Or should I try some endurance lifting for awhile? At what body fat percentage do most people see more definition?

I had been thinking of starting a BBC rotation for a few weeks since I bought those DVD's awhile ago and haven't used them yet, but wasn't sure if that would be a good next step. I also try to eat clean about 85-90% of the time, and I’ve also been working hard at increasing my protein intake.

I know that a lot of this depends on how each individual's body reacts to weight training, but any advice would be really appreciated!!

Thanks in advance!:)
 
First off, congrats on the weight loss! Sounds like you are on the right track. I think it is great that you are incorporating the weights.

I think in order to continue gaining definition and losing body fat, you need to keep changing up your routine and shocking your system. Try upping the poundage you use to lift. Push yourself a little further in that department. Mix up what you have and use it in a slightly different way. Try full body routines using the Pyramids & GS. Circuits are great as add ins, too. You can try a different split than what you are doing.

I would also incorporate HIIT if you can. This has given me amazing results in the endurance & cutting department.

These are my initial thoughts based on what you tell me. Ask me anything else you like :)


Debbie


Google THIS.
 
Congratulations! Sounds like you're in great shape. I would continue building more muscle via GS and S&H, then when it looks like you're really beginning to bulk up, do more muscle endurance and full body work outs like Muscle Max and Power Hour, still going as heavy as you can. Those work outs move fast, so you're also getting some cardio at the same time. But seems like you've got to have the bulk of the muscle first before you start shaping and defining those muscles. Also, power yoga is great for leaning out muscle.

Just my humble opinion, but this is what has worked for me. Edie
 
Thanks so much, Debbie and Edie, for the great advice!

I just started my third week of GS this morning, and I was actually noticing that my muscles seem less "hard" since I moved from S&H to GS two weeks ago. I think that I will finish up this week of GS, and then maybe move back to S&H or the 4DS for awhile, before doing some endurance work. From what you both said, for now, it sounds like the circuits aren't a good idea.

Debbie, I know I've looked at posts about this before on the forums, but do the Imax workouts count as a HIIT workout? I try to do Imax 2 or 3 once every week, but aren't sure if they are true HIIT workouts. If not, could you recommend any other DVD's that might be good for this?

Thanks so much for your help!! :)
 
Thanks, Catherine! That would be great! I don't have access to any machines and I hate running, so workout DVD's are the way I get my cardio in!:)
 
Leanne,

IMO, BBC would be a great next step. It's different enough to shake things up and it is an effective program. The rotation includes more intense cardio (HIIT) for a shorter duration. The weight work is awesome. I went as heavy as I could and that really took my strength to the next level. I had great results with BBC.

Also, I highly recommend 4DS. 4DS is an outstanding program for muscle definition.

And of course, there is P90x.


Congrats and keep up the good work!
 
>Leanne,
>
>IMO, BBC would be a great next step. It's different enough to
>shake things up and it is an effective program. The rotation
>includes more intense cardio (HIIT) for a shorter duration.
>The weight work is awesome. I went as heavy as I could and
>that really took my strength to the next level. I had great
>results with BBC.
>
>Also, I highly recommend 4DS. 4DS is an outstanding program
>for muscle definition.
>
>And of course, there is P90x.
>
>
>Congrats and keep up the good work!

Thanks, Deana! I have the 4DS, but didn't feel like I was getting great results from it. I really need to give it a second try for a longer period of time.

I think that I will go ahead and try BBC next. Like Catherine, I'm a bit scared of it, but think it might be a good change for me! How long do you usually do it for before moving to something else? Do you think that it would be alright to move from BBC to the 4DS afterwards?

Thanks so much!
 
I did BBC for 3 weeks (my 1st BBC rotation), then 4DS for 3 weeks. I'm surprised you didn't like 4DS. I love it. Are you going heavy enough? I bought dumbells to match Cathe's weight (never went that heavy before) just for 4ds. The key is going very heavy I think. After 4DS, I did 2 more weeks of BBC. So I did BBC and 4DS combined for about 2 months and was very happy with the results.

Note: regarding 4DS, while I really like it as a whole, I did substitute the leg workout with other lower body workouts, because I think the leg work is while good, not great (for me).

Now I'm doing P90x until I receive the new P90x+ in January.

So to answer your question, I think it's fine to move from BBC to 4ds afterwards - they are different enough.
 
Thanks again so much, Deana, for the great advice! I think that I will try a rotation just like what you recommended. I may add more cardio to the weeks I do the 4DS, though, since I feel like I really need more cardio to lean out. How come the 4DS leg workout didn't work for you?

I honestly think that the reason I didn't like the 4DS weight work so much was because I did it right after doing S&H for a few weeks, and so the 4DS felt too fast/rushed for me. I really do need to give it another try, though. I love the cardio portions on it, but also left each workout feeling like I wanted/needed more cardio.

Like I said, though, I really think that it's because I was doing S&H before this, and also because I've never done such short amounts of cardio and weights before. Unless I'm doing a circuit workout, I generally do an all-weight workout of about an hour or an all-cardio workout of about an hour; it was probably the shorter mixes of both that threw me off!

I haven't attempted P90X before, but my DH and I did do the regular P90 last year, and we really liked it. At this point, I'm tempted to get P90X, but think that I'll wait and get Cathe's new STS workouts instead.

Thanks so much again!:)
 
You're welcome Leanne. I hope it works for you.

I can understand what you are saying about S&H then 4DS.

Regarding the 4DS leg work, I think the sets were too short for the weights I like to use. I don't like to go too heavy because for example, I find it a little uncomfortable to lift a heavy barbell over my head and hold it on my shoulders. I think my lower body is stronger than my upper body. So I go a little lighter for the sake of my other muscles and to avoid injury. But going lighter with 4DS isn't effective because there are less reps. I prefer lighter weights with more reps for lower body.

Prior to BBC and 4DS, I did all cardio/ all weight too. this was my first experience doing 1/2 and 1/2. I think it was a nice switch, though it takes getting used to. I did cardio in the morning and weights in the evening after work.

I've spent years exercising with circuits and cardio, never really seeing any significant improvement. It wasn't until I started lifting heavy weights that I saw changes... P90x, GS, S&H, BBC, 4DS are good for this... and I can't wait for STS!!
 
>
>I've spent years exercising with circuits and cardio, never
>really seeing any significant improvement. It wasn't until I
>started lifting heavy weights that I saw changes... P90x, GS,
>S&H, BBC, 4DS are good for this... and I can't wait for STS!!
>
>

It's funny because I've had the same experience just since August! As soon as I started doing heavy weights consistently three times a week, the changes started happening. Like you, I can't wait for STS!

Thank you so much again for your help!! I really appreciate it!!
 
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