no definition in my muscles! HELP!

[kristinmathis]

I have been working out with Cathe's DVD's for many years, most recently with STS and I am just not getting an definition in my muscles - it's very maddening! Some say it genetics, others say it's diet, please help!

 

[meowracer]

Two questions:

Did you do the 1RMs for STS? If not, you may not be lifting as heavy as you should be. And if you did 1RMs, did you truly lift to failure, when you were pushing and shaking to get the weights up (with good form, of course )

How is your diet? The common thought is that diet is 90% of it. You must eat CLEAN, stay hydrated, and get your proper rations of protein, carbs and fats.

 

[RapidBreath]

its just diet

I don't know what will work for you. But its just diet that makes that layer of fat which is hiding your muscles. Also, hormones can do it too.

 

[LaughingWater]

I started with Cathe about a year ago, and I've since discovered that muscles do not "pop" on me like they do with my husband. That man can pick up a weight after not exercising for 5 years, and within a week, his biceps are bulging...it's so irritating.

I am noticing more definition since lifting heavier and increasing my protein. I've recently upped my protein again, and I just started STS (which is pushing me to lift a little heavier once more), so we'll see how my body responds.

I'm sure, in addition to genetics, our frame has some influence. I have long arms and legs, and I can't help but wonder if that doesn't affect what I see visually. I'm definitely stronger, yet I still have that long, bird-arm look. Grrr.

 

[bitmover]

Lori, your last part cracked me up, because I'm more on the petite side and I have blamed that for my lack of definition! I just look bulky, or as I described to my checkin group, "a thin person with fat person arms". I must say, I'm starting to see slightly more definition -- I'm at the end of meso 1, and what my buddies who are ahead of me tell me is that meso 2 will really help. I do know that heavier lifting has already helped in a lot of good ways (starting with Fitness Freak's tough rotations in Nov/Dec, I think it was).

I do sometimes wonder if more stretching would help the definition factor -- anyone know?

-Beth

 

[LaughingWater]

I must say, I'm starting to see slightly more definition -- I'm at the end of meso 1, and what my buddies who are ahead of me tell me is that meso 2 will really help.

That's good to hear. Gives me some hope. I keep flexing and asking my family members, "Do you see anything yet? Anything at all. Look carefully!"

I will say though...I was goofing around the other night, challenging DH to some arm wrestling. Now, we both know I can't win, but I like to see how much of a fight I've got in me. So we go through this silly ritual, and as usual, I lose...but he looked surprised and said, "Wow. You really are getting strong!"

I got excited, "Really?! Can you tell? Or are you just teasing me?"

He said, "I swear. You are way stronger than you look."

*sigh* So there's that to be happy about.

 

[kathryn]

Gaining definition is a combo of increasing muscle (or having the muscle already) and reducing body fat (which involves both diet and exercise).

Some body types (endo's especially) have more trouble with seeing defintion because they hold onto fat more.

 

[regina]

For me , gaining muscle definition has been a matter persistent weight lifting for years and constantly, constantly, changing my training techniques (ie volume, load, speed, rest periods ,exercises chosen, muscle groups trained together, the order of the exercises, handgrips, changing from barbells, dumbbells, machines etc,etc,) Lots of variety and constantly keeping the muscles guessing.

Judging by the way that STS is structured, you should see increased muscle definition after you complete it ( maybe you will need two rotations of STS).

My diet is important but I find that my diet affects my AB definition more than anything else.