Go High Intensity
Static lifts like curls and deadlifts are important for building raw muscle and strength, but high-intensity sessions with intervals and burnouts can help. Research shows that high-intensity interval training promotes lean mass, maximal strength, and lower-limb muscle power.
High-intensity workouts apply to the cardio and strength training sides of your program.
For cardio, training sessions that involve all-out sprints, running stairs, and pushing hard in short bursts with short breaks between each burst will push the limits of your cardio while burning calories rapidly. The elevated heart rate and anaerobic type of training that come with high-intensity workouts help create muscle definition.
When it comes to weight training, high-intensity sessions are also valuable. Rather than aiming for the highest possible amount of weight on the bar, choose a mid-range amount and do repetitions to the point of burnout. Burnouts are when you push the muscles in a different way than lifting solely for maximum weight gains, and they create great muscle definition.
Also, use resistance to press the limits. For example, do a bench press with a partner spotting the bar. Push toward burnout, then have the partner place pressure on the bar to create the ultimate burnout. These workouts can feel extremely challenging, but still may have their place in your routine.
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