Heh, I know this is probably not the best place to post this but I have seen some posts by some guys that workout here so I figure I'll give it a shot. Recently I have started back working out (took time off for swimming but done with that) I had good definition on my abs, you could clearly make out each muscle, but recently they have been losing definition, its not fat, its just like they have lost definition, I generally go to the gym monday wed friday for about 2 hours, I do 9 sets of 50 on the cruch machine at 60 pounds (just looking for definition) and then 4 sets of 30 at 30 pounds on the leg lifts, I also do french chair, and on the days I don't workout I do 3 sets of 75 crunches, I'm wondering if maybe doing cruches on my off days are hurting me? I'm not sore the day after working out (well some in my chest, legs but not in abs at all) and lately I have been making sure to get enough protein (milk and whey protein) for a few days I think I was overdoing the milk intake but cut it back to like 1/2 gallon of skim a day. Could too much protein do it? Any suggestions?
Losing muscle definition?
- Thread starter DaiShan
- Start date
I can never really get any good muscle definition. All I get is thicker arms but no definition. Also, I'm really fat right now. Just want to let you guys know.
IT sounds like you may be overtraining. Many people erroneously believe that abs need to be trained every day, and do not need rest like other muscle groups. This is simply false. Abs like every other group are built by breaking down the muscles and letting them repair themselves.
This leads me to 3 suggestions.
Make sure you get proper nutrition so that the muscles can repair themselves.
Get plenty of rest. This includes sleep and gives your muscles extra time to repair themsleves.
Train hard on the day you do your abs, but I would suggest training abs at most every second day.
Another thought is many peoples bodyfat increases during winter due to a more sedentary lifestyle. this may erase some definition as well. You might want to have your bodyfat tested. The general concensus is that above 10-12% BF it will be be exremely hard to get defined abs no matter how hard you work.
Edit: I reread your post, and have another suggestion. When training abs it is easy to fall into a rythem and simply go through the motions. Therefore you might try a couple more things when actually training.
Try a couple of new excercies, perferably with a different motion than the ones you are doing now. This will work the muscles in a new manner. S
Go for quality over quantity. Many professionals advise you need not more than 30 or so reps for most ab excercises. Instead focus on going slow through the motion, holding the top/contracted position for 2 seconds and slowly relaxing. You need not necessarily be sore after your ab workout but it should definatly burn while you are working.
Good luck. Abs are one of the hardest muscles groups to train, but there are many benefits to doing so both astetically and in terms of posture and core strength.
This leads me to 3 suggestions.
Make sure you get proper nutrition so that the muscles can repair themselves.
Get plenty of rest. This includes sleep and gives your muscles extra time to repair themsleves.
Train hard on the day you do your abs, but I would suggest training abs at most every second day.
Another thought is many peoples bodyfat increases during winter due to a more sedentary lifestyle. this may erase some definition as well. You might want to have your bodyfat tested. The general concensus is that above 10-12% BF it will be be exremely hard to get defined abs no matter how hard you work.
Edit: I reread your post, and have another suggestion. When training abs it is easy to fall into a rythem and simply go through the motions. Therefore you might try a couple more things when actually training.
Try a couple of new excercies, perferably with a different motion than the ones you are doing now. This will work the muscles in a new manner. S
Go for quality over quantity. Many professionals advise you need not more than 30 or so reps for most ab excercises. Instead focus on going slow through the motion, holding the top/contracted position for 2 seconds and slowly relaxing. You need not necessarily be sore after your ab workout but it should definatly burn while you are working.
Good luck. Abs are one of the hardest muscles groups to train, but there are many benefits to doing so both astetically and in terms of posture and core strength.
I am a physically active perosn like yourself. From what I have read, and understand about abs, it sounds like you may be overworking them and not giving them time to rest.
As for your intake of protein. Regardless, as to the fact that protein has less calories per gram that carbs or fat. Too much of an intake, and not enough of physical activity to make up for the excess, your body will store the excess as fat. It is common knowledge that the first place a man will most likely see an ontake of fat in the body is around the waist.
As for your excercises performed for your abs. Try doing different ones. As for your loss of definition no being attributed to fat. In my opinion that only way one could lose definition would be by an increase in bodyfat around the midsection. Just as would see an increase in muscle defition around the midsection, by the loss of bodyfat in the midsection.
As you are probably already lowering your intake of calories, or increasing your phyical activity along with watching what you eat will speed the process up. As well, from what you typed in your initial message it sounds like you are not performing enough cardio on a regular basis. Cardio and well as a good weight training program will get the muscle tome back in to shape. If your not doing enough cardio, I don't blame you in the least, I have to drag myself to do it. But in the long run I know I am better off for doing it.
Eraser
As for your intake of protein. Regardless, as to the fact that protein has less calories per gram that carbs or fat. Too much of an intake, and not enough of physical activity to make up for the excess, your body will store the excess as fat. It is common knowledge that the first place a man will most likely see an ontake of fat in the body is around the waist.
As for your excercises performed for your abs. Try doing different ones. As for your loss of definition no being attributed to fat. In my opinion that only way one could lose definition would be by an increase in bodyfat around the midsection. Just as would see an increase in muscle defition around the midsection, by the loss of bodyfat in the midsection.
As you are probably already lowering your intake of calories, or increasing your phyical activity along with watching what you eat will speed the process up. As well, from what you typed in your initial message it sounds like you are not performing enough cardio on a regular basis. Cardio and well as a good weight training program will get the muscle tome back in to shape. If your not doing enough cardio, I don't blame you in the least, I have to drag myself to do it. But in the long run I know I am better off for doing it.
Eraser
BD231
Lifer
- Feb 26, 2001
- 10,568
- 138
- 106
Cut down on carbs dude, you'll be surprised how little you need, drink protine drinks with water only. Your on a bulking diet, definition diet requiers cutting down on refiend carbs for me. I eat all natural foods (I complete stay away from any drinks with sugar, keep away from bread as a regular part of my diet, don't eat candy) and have no problem keeping "cut".
Like others have stated, its good to work your abs every other day. Working them everyday is not good.
Heres a useful link a forum:
Wannabebig.com=
Heres a useful link a forum:
Wannabebig.com=
muscle definition comes from diet and genetics, not a certain repetition scheme. If you've lost definition, you've either lost muscle or you've obscured your muscles with a layer of fat or water.
Thanks for the replies guys, to clarify I run usually about 7 miles on tuesdays thursdays and saturdays, sometimes as much as 10 (outside not on treadmill) I will cut back on the training a bit, see if that helps.
LordMaul
Lifer
- Nov 16, 2000
- 15,168
- 1
- 0
Abs like every other group are built by breaking down the muscles and letting them repair themselves.
No, they're not. Muscles are NOT "broken down" with "tiny little tears in the muscle", etc...all the working out does is stimulate the muscle to grow. Ask any medical professional and see what they say.
No, they're not. Muscles are NOT "broken down" with "tiny little tears in the muscle", etc...all the working out does is stimulate the muscle to grow. Ask any medical professional and see what they say.
actually they do, muscle cells never increase in number they only increase in size, so when a guy gets ripped and works out hard the connections between the muscle cells tear and the cells become longer to compensate. The tearing statement is fairly accurate.
Am i missing something here or did you just laugh at me for sending you to the single best place to learn about bodybuilding online?
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