Best way to make muscle more visible/toned ?

DannehBoyy

When i started exercising more and losing fat, i wanted to get down to around 190lbs as i am very tall, and i am pretty much there now which i am happy about But now i feel like i need to work on toning my body so that my muscle is more visible. I lift weights every day apart from weekends and have 1 day off during the week. Does anyone have any tips to get more visible muscle? I'm pretty sure I've got the eating side of it all sorted but feel like i could use a little help with the exercise part. I want to know if i'm doing right because it seems to be taking a long time to get really visible muscle. I am making strength gains though which is strange because it doesn't really show, if you know what i mean. Any help would be appreciated, Thanks

ironanimal

First things first; what is your training regime like? Your diet seems to be on point from what I can see.

For abs to really start showing, you need to be going below 15% bodyfat - any idea where you're at at the moment?

And finally, don't sweat the timeframe too much -- most people in the public eye that cut down quickly have professional coaching, and often a little pharmaceutical assistance.

DannehBoyy

First things first; what is your training regime like? Your diet seems to be on point from what I can see.

For abs to really start showing, you need to be going below 15% bodyfat - any idea where you're at at the moment?

And finally, don't sweat the timeframe too much -- most people in the public eye that cut down quickly have professional coaching, and often a little pharmaceutical assistance.

Hi, my training regime is a little bit random to be honest. I will try to do different exercises every time, but mainly do compound exercises because i've heard they are the best ones? I try to lift heavy but less reps, e.g do 6 reps on the highest weight possible. I also usually spend around 30 minutes weight training and the will do around 20 minutes HIIT afterwards. About the abs, i'm not sure what my body fat % is, but the hospital told me my bmi is perfect if that helps? Thanks for the reply

rileysowner

Lifting 5 days a week is likely to much. Dial it back and focus on compound lifts. Something like stronglifts would be a good thing to use to develop a good foundation. Just to be clear, muscles grow during the rest days. The work days tear it down so it can build back stronger and bigger during the rest day.

DannehBoyy

Lifting 5 days a week is likely to much. Dial it back and focus on compound lifts. Something like stronglifts would be a good thing to use to develop a good foundation. Just to be clear, muscles grow during the rest days. The work days tear it down so it can build back stronger and bigger during the rest day.

Yeah, i've been trying doing more compound lifts recently, will have to keep that up. I can see what you mean about the rest days, but what would happen if i went everyday without stopping? would the muscle never repair? Thanks for the help

ironanimal

BMI's not that helpful unfortunately, but no big deal. The start point isn't THAT important, so long as you keep gradually chipping away at the fat.

Working with compound movements is a good base, but try to get yourself on a structured programme. I would personally recommend Jim Wendler's 5/3/1 (strstd.com), and other popular programs are Stronglifts and Starting Strength - note though that these are primarily STRENGTH programs; if you want to put more focus on aesthetics, consider Layne Norton's PHAT which is a great plan for hypertrophy AND strength.

Only other thing I can suggest is that you do some focussed abdominal work. You can't spot reduce fat, but strengthening the abdominals or encouraging some hypertrophy will only help in revealing them. I like decline situps with a 45lb plate myself.

Anyway, keep working and you're on the right track so you'll get there. Good luck dude


@riley - he lifts 4 days a week, just worded awkwardly.

DannehBoyy

BMI's not that helpful unfortunately, but no big deal. The start point isn't THAT important, so long as you keep gradually chipping away at the fat.

Working with compound movements is a good base, but try to get yourself on a structured programme. I would personally recommend Jim Wendler's 5/3/1 (strstd.com), and other popular programs are Stronglifts and Starting Strength - note though that these are primarily STRENGTH programs; if you want to put more focus on aesthetics, consider Layne Norton's PHAT which is a great plan for hypertrophy AND strength.

Only other thing I can suggest is that you do some focussed abdominal work. You can't spot reduce fat, but strengthening the abdominals or encouraging some hypertrophy will only help in revealing them. I like decline situps with a 45lb plate myself.

Anyway, keep working and you're on the right track so you'll get there. Good luck dude


@riley - he lifts 4 days a week, just worded awkwardly.

Thanks man! I'ts really encouraging now that you've said that i am on the right track I will just stick at it! Do these Program's cost money or are they free ? I will definitely try them out though. Thanks for the help bud

ironanimal

5/3/1 has a book, but you can get it free and Stronglifts and PHAT are free too

DannehBoyy

5/3/1 has a book, but you can get it free and Stronglifts and PHAT are free too

I'll check those ones out then, thanks for your help