Lift Heavy or Light

[Spiderdigits]

It seems to me that when I lift heavy I get decent size but not great definition. Usually 3-5 sets of 10 reps but doesn't seem to be working much anymore and definition is lacking. I've lowered the weight slightly with 3-5 sets of 12 reps and seems to work the same. Recently I've tried 3x10 and then dropping the weight sometimes more than 50% for 3x12 or 15 I feel an intense burn and pump now but still in early stages. Any pointers on creating more mass with definition? Plus my biceps have always sucked, still need to gear up after shoulder surgery. I've lost 20 lbs or more since the end of September due to the pain and less frequent visits to the gym. I'm focusing on arms and legs until I recover.

 

[Case-Akilleez]

It seems to me that when I lift heavy I get decent size but not great definition. Usually 3-5 sets of 10 reps but doesn't seem to be working much anymore and definition is lacking. I've lowered the weight slightly with 3-5 sets of 12 reps and seems to work the same. Recently I've tried 3x10 and then dropping the weight sometimes more than 50% for 3x12 or 15 I feel an intense burn and pump now but still in early stages. Any pointers on creating more mass with definition? Plus my biceps have always sucked, still need to gear up after shoulder surgery. I've lost 20 lbs or more since the end of September due to the pain and less frequent visits to the gym. I'm focusing on arms and legs until I recover.

This is going to be dictated by your diet. If you’d like to put on mass, eat more calories. If you’d like more definition, you need to eat in a calorie deficit. Simple as that.

As far as 3-5 sets of ten not working for you, you could consider upping your intensity during those working sets, or do more sets in total.

Personally, I work in many different rep ranges. Just depends on the day, the exercise, the muscle group, or just how I’m feeling during that training session.

 

[Aoi_116]

This is going to be dictated by your diet. If you’d like to put on mass, eat more calories. If you’d like more definition, you need to eat in a calorie deficit. Simple as that.

As far as 3-5 sets of ten not working for you, you could consider upping your intensity during those working sets, or do more sets in total.

Personally, I work in many different rep ranges. Just depends on the day, the exercise, the muscle group, or just how I’m feeling during that training session.

All of this. One thing I would suggest is applying that aforementioned intensity across all rep ranges for consistency.

If you’re looking to get lean, like it sounds like you are, you’re going to need to scale back volume so you don’t peter out during your cut. Just be sure to apply that same level of intensity to maintain muscle.

Remember that whether cutting or in the off season, the techniques and training used to put muscle on are the same techniques you’ll use to maintain it. You’re just going to manipulate diet, volume and recovery to get the look you want. Drugs too, but get a handle on the essentials first.


I

 

[Spiderdigits]

This is going to be dictated by your diet. If you’d like to put on mass, eat more calories. If you’d like more definition, you need to eat in a calorie deficit. Simple as that.

As far as 3-5 sets of ten not working for you, you could consider upping your intensity during those working sets, or do more sets in total.

Personally, I work in many different rep ranges. Just depends on the day, the exercise, the muscle group, or just how I’m feeling during that training session.

It's funny that the first thing to forget is diet. I appreciate the recommendation, and you're right. I used to watch my macros religiously but got lazy. I'm guessing the new changes in my workout just seems to work better for me. I've been getting that intense pump that I've been searching for.

 

[Spiderdigits]

All of this. One thing I would suggest is applying that aforementioned intensity across all rep ranges for consistency.

If you’re looking to get lean, like it sounds like you are, you’re going to need to scale back volume so you don’t peter out during your cut. Just be sure to apply that same level of intensity to maintain muscle.

Remember that whether cutting or in the off season, the techniques and training used to put muscle on are the same techniques you’ll use to maintain it. You’re just going to manipulate diet, volume and recovery to get the look you want. Drugs too, but get a handle on the essentials first.


I

Ok, sounds like something I'll try. Problem for me and I've been doing it for a while is goal setting rather maintaining intensity at lower volume. In the beginning I used Pyramid sets which worked to get me strong and put on size quickly. Never really got disciplined enough to focus on doing exactly what you stated. Again I appreciate the pointers!!

 

[Case-Akilleez]

It's funny that the first thing to forget is diet. I appreciate the recommendation, and you're right. I used to watch my macros religiously but got lazy. I'm guessing the new changes in my workout just seems to work better for me. I've been getting that intense pump that I've been searching for.

That’s good. If you’re feeling intense pump, burning, soreness etc in the target muscle, I’d say you’re on the right track.

Rep schemes aside, I think what’s more important here is your proximity to failure on these sets and the form and intensity used to get there. As long as you’re implementing progressive overload, you will improve.

 

[Spiderdigits]

That’s good. If you’re feeling intense pump, burning, soreness etc in the target muscle, I’d say you’re on the right track.

Rep schemes aside, I think what’s more important here is your proximity to failure on these sets and the form and intensity used to get there. As long as you’re implementing progressive overload, you will improve.

Agreed! Thank you Case!