Do you feel like you’re hitting a plateau in your training and can’t seem to get results no matter how hard you work?
To add definition to your body, you must focus on creating lean muscle mass. Creating lean muscles requires specific training methods, which will help build strength and increase the density of your muscles.
Here are some great tips on how you can continue adding definition to your body by focusing on dense strength training exercises:
Lateral Raises
Lateral raises are lifting exercises that work on your deltoids, which are responsible for lifting your arms and holding them in place when you do other activities.
Perfecting your lateral raise form can help you target the side muscles in your arms, typically the first ones to go when you build up your biceps and triceps. They’re great for building muscle density in your upper body and help further define your shoulder region.
You can do lateral raises with dumbbells, but you can also do them with a barbell if you have the option. You can do them standing or sitting, but it’s recommended that you use a lighter weight if you do them sitting down since you’re less stable.
Start with 3 sets of 10 reps, and work your way up to 5 sets of 12 as your strength progresses.
Spider Crawl
Spider crawls are excellent for building muscle density in your back, glutes, and legs.
This exercise can help you build muscle in almost every part of the body, which means you can do it multiple times during each workout session.
Spider crawls are done on your hands and knees, so you’ll need plenty of room. Start with 5 sets of 10 crawls, and increase the number of sets as you get stronger.
Do them slowly to focus on contracting and squeezing your muscles as you go.
Burpees
Burpees are one of the best exercises to build muscle density because they work your entire body (including your core, arms, legs, back, and all the muscles in-between).
They’re great for building strength and stamina, meaning they’ll help you stay fit and healthy long into your older years.
Burpees are done by starting in a squat position, then jumping up and clapping your hands above your head. From there, you do a push-up and then finish with a jump straight up into the air.
This exercise shouldn’t be done for more than 10 reps per set, so work your way up to 5 sets of 10.
Crab Walk
When you’re trying to lose weight, it’s essential to focus on building strength in your core so that you burn more calories and don’t injure yourself in the process.
Crab walks are great for burning fat and improving your endurance and stamina. Crab walks are great for building muscle density in your core and your legs, which will help you add definition to your entire body. Crab walks are done by walking on all fours, facing the ground.
Start walking slowly and gradually increase your speed as you go along. 3 sets of 10 is an excellent place to start, and you can increase the number of sets as you get stronger and more fit.
Oblique Crunch
An oblique crunch is the best exercise if you want to add definition to your core.
You can do this exercise on the ground or a mat if you’re more comfortable. You can also use a stability ball if you have one at home.
Do these slowly and focus on squeezing your muscles as you go. Start with 3 sets of 10, and increase the number of sets as you get stronger.
Conclusion
To build muscle mass, you need to do strength training exercises that work the largest muscles in your body. You can do this by focusing on exercises that use dumbbells or a barbell.
When you create a balanced workout routine, whether it be at home or in a gym, you can shift your body’s shape and proportions.
With the right exercises and a consistent effort, you can add definition to your body and get the body you’ve always wanted.
