Muscle definition is not rocket science, in fact, it is really easy, but you need to avoid the common mistakes associated with it. Ideally — whether you’re trying to build muscle, or get stronger — your goal is to maximize gains at a particular level before you move on. Avoid these 3 common mistakes and you’re sure to make progress.
Mistake: Increasing weights and volume too soon. This is a mistake because you peak at that level before making all the gains you could have.
Solution: Pre-plan your training load (amount of weight lifted / frequency of your workouts). The key is steady, incremental progression. Increase your load each week by 2% or 5 lbs… whichever is greater.
Mistake: Lack of variety. This is a mistake because your muscles are highly adaptable. When your muscles aren’t challenged, your progress stagnates (translation: Less muscle built, less fat lost, less strength gained).
Solution: Challenge your muscles with a variety of exercises. (Ex: Choose three entirely different routines and stagger them over a 8-12 week period. After 2-3 months switch the workouts for 3-4 totally new routines). Progressively increasing weights also adds an element of challenge.
Mistake: Working the muscles from the same angles in every workout. This is a mistake for two reasons: it lacks variation, & it may place excessive stress on your joints or muscles leading to injury.
Solution: Incorporate exercises that work your muscles from different angles every workout session. Here’s a compound exercise example: (Mon) standard bench press, (Wed) overhead press, (Fri) decline bench press, (Sat) dips.
There you have it, just make sure to avoid those 3 mistakes and I guarantee you that you will be able to notice some really great results when it comes to defining your muscles.