Wednesday, July 15, 2009
Keep it heavy and basic for greater muscle separation.
Even when you are striving for maximum hardness and muscle separation it is important to keep the weight training heavy and basic.
Don't fall prey to the notion that high rep training will some how etch in muscle detail or my favorite, "high reps will bring out striations." Neither of these is accurate.
Heavy basic lifts done Max-OT style will set things up so you continue to build or at minimum maintain muscle while smart and strict dieting along with intense cardio will melt away body fat and reveal the separation you desire.
Take hamstrings for example. Many times you see people doing all these isolation leg curl movements with high reps in the hopes they are going to achieve greater separation and detail. Early in my career I did the same thing. I always had a problem getting my legs to look hard and separated. I did countless leg extensions, leg curls, different glute exercises and still my legs never looked as separated as I had hoped. I achieved the greatest separation and development in my hamstrings towards the end of my career with stiff leg deadlifts as the only direct hamstring exercise that I did and I never went above 6 reps. It was the diet and cardio performed intelligently over a long period of time that produced the extreme hardness and separation.