My gym heads. Tell me WHAT I would need to do to get EXTRA definition.

[Serious]

We are all different but high reps and pursuing the pump constant tension is how I grow...I didn’t get much growth from 3x5, 5x5 but when I started hitting reps of 12-18 and 25+ on my calves the size started to increase.

Everyone is different I suppose. I didnt really take off / gain a shyt ton of size until I started doing 3x5. The difference isn't even comparable. The main reason why i think people don't grow from 3x5 / 5x5 training is because they're so anxious to get back in the gym and work out again......

shyt doesnt work like that. Unless you're on steriods, you need to let your body rest. That's when most of my gains come in, during off days. A lot of times 48 hours isn't enough down time for me. Heck sometimes 72 hours isn't enough either. The more important characteristic when conducting high intensity training, is knowing when to listen to your body, And not just be anxious to hit the gym 5-7 days a week because you read some blog about, a dude on PEDS, doing some high volume training.

For what it's worth I'm no small dude. And i've been doing this for years and my gains are real.

 

[Jesus Bhrist]

If that's you in the original photo posted for you're physique you should do alot of pushups & start doing weighted pullups & dips it's going to give you bigger back bigger chest & bigger arms but be cautious with form because you can crack you're sternum with improper form weighted dips

 

[NatiboyB]

Most definitely people do under estimate recovery because as you said they want to get right back to the gym. On top of nutrition.

Everyone is different I suppose. I didnt really take off gain a shyt ton of size until I started doing 3x5. It's not even comparable. The main reason why i think people don't grow from 3x5 / 5x5 training is because they're so anxious to get back in the gym and work out again......

shyt doesnt work like that. Unless you're on steriods you need like your body rest. That's when most of my gains come in. During the off days. A lot of times I've noticed 48 hours isn't enough. Sometimes 72 hours isn't enough time off. It's always important to listen to your body. And not just be anxious to hit the gym because of XYZ, or you feel like you have to.....

But everyone is different. I'm no small dude. And i've been doing this for years. My pump is real.

 

[OneTimeforTheMind]

I would use this time to bulk up, like others have said, but diet and cardio are the key to definition.

Make sure to abide by these principles:
When gaining mass; More compound movements, less isolation; Heavy weight low reps/ volume more rest time between sets(3-6 minutes)
When getting cut; more isolation movement; less compound movements; moderate to low weight; medium to high reps; less rest time between sets (1-2 minutes)

Ditto. This is what i am doing now. Building strength through compounds and eating more.

Still add in some hypertrophy supersets if you can handle the volume. Building more steength will help you excel hypertrophy
Breh do q lean bulk if you worried about getting too fat.

 

[OneTimeforTheMind]

If that's you in the original photo posted for you're physique you should do alot of pushups & start doing weighted pullups & dips it's going to give you bigger back bigger chest & bigger arms but be cautious with form because you can crack you're sternum with improper form weighted dips

Ditto...

For chest and back just do
Incline barbell bench
Pendlay row progressive overload prob 5lbs a week increase

Throw in weighted dips and weighted pullups (from) either a 4x6 or 3x8 progressive overload amd thats it

Maybe throw in a superset of lat pulldowns and pec flys just for some iso work

 

[OneTimeforTheMind]

We are all different but high reps and pursuing the pump constant tension is how I grow...I didn’t get much growth from 3x5, 5x5 but when I started hitting reps of 12-18 and 25+ on my calves the size started to increase.

Yep for building mass its about the pump (depends on the muscle) but overtime the strength will decrease if you dont focus on it espexially natural lifters.

 

[NatiboyB]

Yep for building mass its about the pump (depends on the muscle) but overtime the strength will decrease if you dont focus on it espexially natural lifters.

Well here’s the thing...You have to figure out if you want to be strong or look good at times...As they say the ladies never say he looks like he can deadlift 650lbs but they sure do say he has a 6 pack or look at how vascular he is.

 

[OneTimeforTheMind]

We can have both. Yeah if doing for the ladies and looks psyquie is the way to go

Well here’s the thing...You have to figure out if you want to be strong or look good at times...As they say the ladies never say he looks like he can deadlift 650lbs but they sure do say he has a 6 pack or look at how vascular he is.

 

[DamienWayne]

Stretch and flex . My physique completely changed when I started flexing and stretching in the morning. That vascularity

 

[Bledswole]

DIET

 

[DonKnock]

Alright this is how I look now.

I just want extra definition on my abs and to work out my pecs and triceps.

What exercises do I need to do?
Should I bulk up?
What supplements should I take if any?

I used to live in the gym (4-6 days a week) for almost a year from 2011-2012...then I took a break from the gym. I exercis3 everyday.

This exercise will make you more efficient in all your other lifts. It is the core exercise that few know about that everyone should be doing. Looks stupid, works like PEDs.

It will also teach you how to build better mind-muscle connection to also get more out of other lifts.

 

[GoFlipAPack]

Get some winstrol.

 

[Neo. The Only. The One.]

If that's you in the original photo posted for you're physique you should do alot of pushups & start doing weighted pullups & dips it's going to give you bigger back bigger chest & bigger arms but be cautious with form because you can crack you're sternum with improper form weighted dips

 

[Koba St]

DIET

 

[Bledswole]