Express Definition Training

Definition Training

Every athlete wants to perfect their preparation when they reach a certain point during the season.

They want to enhance fat loss while preserving as much muscle mass as possible

We have set ourselves to create this section with an express definition training

What does the Express Definition Training consist of?

The idea for this training came from some of you who told me that you needed to achieve definition in a short period of time. Obviously, after doing a very clean bulking phase in which the quality of muscle mass has prevailed over the quantity.

I would like to share my training methods so that you can see how you can stay fit in a very simple way without training excessively. It is more like a symbiosis between a healthy diet that meets the needs of each person and their objectives combined with a well planned routine for specific period of time.

How are we going to Train?

I have always based my training on divided routines, commonly known as Weider, including weeks of high intensity, strength, full body and so on. But this express definition training is basically going to consist of full body and strength without any Weider routine. This is mainly due to the fact that, even though I have achieved good results, most of you will benefit more from a full body routine, since it produces less stress on the CNS, resulting in a proper recovery.

It is an advanced training for people who have been training more than two years at a good level; who have tried many routines; and who do not have high fat percentage, around a 12-15% of body fat, since the objective is to lower it to a 10% during the next 10 weeks.

Each week, I will post my training routine, since I will probably change some exercises (especially the auxiliary ones if I end up including them) as well as the diet, one every four weeks. We will reach the objective of this training around mid July. I hope that you will like it as much as I do sharing it with all of you. To sum up, we will train:

Definition routine

Let’s not forget that the cutting phase has to be combined with a nutritional strategy. In this case, we will have to follow a hypocaloric diet (calorie deficit) in order to lose fat.

However, unlike the other phase (bulking), our training and, more specifically, our performance can be hindered.

Logically, lowering the calorie supply will affect our performance

This has to be taken into account when we plan the routine so that we will be able to complete it successfully

Who can benefit from the Express Definition Training?

Routine guideline

Warming-up We will start warming up with 5 minutes of cardiovascular exercises, as well as 2 sets of 15 reps of the first exercise that we will have to do.

Stretching

It is always important to stretch the muscle groups that we have used after the workout and before the cardio at least for 10 minutes. We will stretch our legs again after the cardio as well.

Break between exercises

We will always stop for 120 seconds between the exercises or sets of exercises. The break between each set will be written in the column of each week.

Pace

The pace of each repetition must done smoothly, not roughly, according to what we have learnt about the technique and to what I have written in the table: the first number is the negative part, the second the isometric inflection point, and the third one is the positive part.

Muscle failure

For some exercises, I will indicate that we have to do it until muscle failure by marking the set number with an f. This will mean that we will have to do a specific number until failure +/- 2 reps.

Technical failure

For other exercises, I will point that we can do them to the point that the technique is not that strict, I will mark them with a t next to the reps number of that set. It also means that it has be +/- 2 of what is written.

Lumbar area Every time we do abdominal exercises (unless if we have already worked our lower back) we will need to compensate that work with 3 sets of lumbar hyper-extensions.

Sets and super sets guidelines

Decline pyramid sets

When the number of reps of a set have a descending value (like 12-12-10-8) we will have to increase the weight in each one of the sets, according to what will allow you complete the set as well as leaving 1 or 3 reps more.

Ascending pyramid sets

When the number of reps of a set have an ascending value (like 8-10-10-12) we will have to lower the weight in each one the sets, according to what will allow you complete the set as well as leaving 1 or 3 reps more.

Super sets

For a cutting phase, you will have to perform several exercises in a row(bi-sets, tri-sets, super sets and giant sets), one after the other without stopping. These exercises will have a + between one another.

Bi-sets, tri-sets and giant sets

These are two, three or more exercises in a row, one after the other without a break. This means that you will have to prepare all the exercises in advance. First, you will do one without stopping, then another one and so on. Once you are done, you will make a break that is specified in the table. You will have to execute the number of sets that are written on the table.

Read a column with super sets

If you see a column with EXERCISE 1 + EXERCISE 2 + EXERCISE 3 and in the reps column XX-XX-X-X, YY-YY-Y-Y, failure, this means that you will have to do exercise 1 with XX-XX-X-X reps, exercise 2 with YY-YY-Y-Y and exercise 3 until failure. If there is just one of these written in the reps column all the exercises are done with the same reps.

Cardio guidelines

Cardiovascular exercise

Always do this at a moderate pace, that is, a 65% of your maximum heartbeat, around 40 minutes. Unless the table says otherwise, there will not be intensity peaks.

Type of cardio

The best cardio burns fat while running, but you can do the cardio that you like most as long as you control your heartbeat.

Cardio days

You have to do mainly between 1 and 3 days of cardiovascular exercise, unless the routine marks the cardio days and the type of cardio. Follow the table and do not do cardio when it says so.

When to do cardio

The best thing would be to do cardio after weights, unless the table marks the opposite.

Cardio on an empty stomach

You can do it if you want, but not regularly, you will not burn that much fat and you are not going to catabolize if you do, but it is up to you.

Progression

Weigh yourself

The most basic thing to follow your progress is to weigh yourself once a week at the same time, preferably after waking up on an empty stomach.

Measure the fat and muscle

It would be ideal to measure the fat each month to see how we evolve. This is done with a calliper (measuring the skin folds and using a formula) or bioimpedance scale (which are not so reliable). If we know the amount of fat we will also know the muscle.