How do I get really defined muscle?

[Anonymous]

I want a defined body. I'm 165 pounds at 6ft. I want to gain another 5-10 pounds of muscle but I want a six pack that shows without flexing, and the rest of the muscles in my body to be visible.

Is there a certain rep range? Amount of sets? What workouts? Body fat %? And what's the ideal lean body weight for a person 6ft?

[TheDigitalSaint]

Lift more of all of the free weights with the heaviest weights you can handle. Make your sets with fewer reps, but by the 8th or so rep, you should really fell stressed out to make it. Make sure you get a good spotter. Also, you need to eat lots of lean protein. Make sure you get a good shake or two, plus lots of chicken and eggs during the day, plus don't forget your veggies. You need to eat around 3,000 calories a day, plus drinks lots of water and sleep a lot. I recommend reading up on bodybuilding.com, they have lots of great articles.

[Asker]

how long do you think it would take to get my ideal body?

[TheDigitalSaint]

It depends upon how dedicated you are to hitting the gym. Do it at least four times a week and you should see some strong results between 60-90 days. It may take longer to perfect the look, but you should see some progress by the end of the second month, if not sooner, depending upon how your body reacts (we're all different).

[Asker]

so 8 reps max.

3000 calories a day

Lots of protein

[TheDigitalSaint]

8 reps per set. Try to do at least 3 sets of each exercise (squats, dead lifts, etc.) Talk to the other guys in the weight room to spot you or give you tips to make sure your form is good, that way you don't hurt yourself with a bad technique.

[Asker]

thanks man I appreciate it.

One more thing, what's a good bodyweight for me?

[TheDigitalSaint]

I'm 6'1" and weigh 165 lbs right now. My target is about 180-185 to bulk up a bit, but not look huge. Muscle weighs more than fat, so once you drop your body fat percentage, eat more protein and workout more, you're going to weigh more, even if you don't get huge. I'd say that a target weight for your height of about 180lbs isn't bad.

[TheDigitalSaint]

Seriously though, check out bodybuilding.com, there's tons of great articles there, a discussion board and so forth. Just about every question, plus sample workout routines, etc. is on there. Don't discount making buddies at the gym too. Yea, being one of the thin guys is a little bit much at first, but once you start seeing results, you a real boost. After working out for just two weeks, I just started having veins pop out in my arm. Looks really cool. :)

[just_tired]

First you need to gain muscle mass with hypertrophy training (rep range 6-8, low rest time, all sets till failure) and a whole lot of lean protein. After that you need to drop your body fat % to at least 12%. That's when 6 pac starts show, 10% is pretty ideal.

[ThunderFox]

Bodyfat-anything under 10%. If you don't look super defined at under 10% then you either have no muscle or you aren't really -10%

At 6ft you should gain another 40lbs.

Follow the program 'starting strength' till your lifts stall then switch to an intermediate 5x5 program or 5/3/1

[Asker]

wouldnt all that make me bulky though? And how long do you think getting my prefered body will take?

[ThunderFox]

Training for strength will make you bigger but not crazy big. How long for the perfect body? Id say youd be very happy with it in about 2 to 3 years.

[Anonymous]

MOAR PROTEIN