Currently in the world of fitness, especially on the Internet many people seek advice to know how to structure routines for volume or definition, and there is even another group of people who claim to have a routine for these stages. However we must ask ourselves if these routines really work for the objectives we have set, today in nuestravidafitness.com we want to clarify this, so we want to talk a little about the Volume Or Definition Routines and affirm or deny if they really exist.
First of all, we must bear in mind that it is each of these stages, what they serve and how each of them is achieved.
The volume stage consists of carrying out an arduous, short and precise training. On the other hand the diet for this stage consists of consuming as many calories as possible, this in order that our body receives all the necessary nutrients to grow, however not all foods are suitable for this stage, it is advisable to avoid highly processed foods and high in sugars and saturated fats.
The dish for an athlete in the volume stage should consist of 60% carbohydrates (the macro nutrient that will help you grow the most), 30% protein and 10% healthy fats.
If you want to know more about how to carry a correct volume stage, do not forget to visit our article on everything you need to know about the volume stage, you can also visit our article of the best compound exercises to train in a correct way and see the benefits that the wheel can give us to do sit-ups.
This stage consists of carrying a workout with high cardio sessions, however weight training does not vary at all. As for food, it consists of eating a low-calorie diet, also avoiding highly processed foods high in sugars and saturated fats.
The arduous cardio workouts and the balanced diet low in calories will make your body fat disappear, this stage is recommended to do it after the volume stage where you find enough muscle mass gained, this in order to eliminate the excess fat that you find you can gain in it.
Taking into account these considerations, we must ask ourselves if there are really variations in the routines for each of the stages or simply will having an adequate diet be enough?
Are there routines for volume or definition?
Surely in all the time you have been attending the gym, you have heard someone say “in the volume stage it is more weight and less repetitions, while in the definition it is more repetitions with little weight”, because my dear friends let me tell you that this is totally false, the number of repetitions is not related at all in the routines for volume or definition, this is because fat can not be oxidized in a localized way which is what most people look for with this type of definition routines, the muscle will always need a stimulus to grow, that is why it is always advisable to train heavy, and with a range of repetitions that makes you reach muscle failure between repetition 6 to 8.
On the other hand what if it defines the stage of volume or definition is strictly your diet, If you consume many calories with healthy foods your body will have to grow, on the contrary if you have a low calorie diet and perform daily physical activities, it will oxidize fat in general (not in a localized way as many believe).
So what are the repetition ranges for?
What is very true is that each range of repetitions has a purpose, however it is not to adapt it to routines for volume or definition.
3 to 6 repetitions
This range of repetitions is recommended to gain muscle strength, this consists of overloading the muscles in short periods of time, this to condition them and can carry large amounts of weight, mostly these training are used in powerlifting.
6 to 8 Repetitions
In this range of repetitions you must manage a considerable weight where it makes you reach muscle failure, here you will work mainly strength and muscle hypertrophy, this being the most recommended range for all athletes who train in the gym.
8 to 10 Repetitions
For this range of repetitions you already stop training strength and give more priority to muscle hypertrophy and resistance, Here also the weight you must handle is a little less than the previous range.
10 to 12 repetitions
For this range of repetitions you will be training mainly the resistance, however you will still train a little muscle hypertrophy.
When you already exceed more than 12 repetitions you will only be training muscle endurance.
So what are the differences between volume and resistance routines?
As for weight training these routines for volume or definition should not be different at all, however the only difference is that for those who are in the volume stage it is recommended to reduce cardiovascular exercises, since these will lose much of the valuable calories they need to reach the daily requirements, however you should not eliminate cardio completely since doing it a few days a week can give some benefits.
If you want to know more about cardio in the volume stage we invite you to read our article on the benefits of cardio
On the other hand for the definition stage is the opposite, in addition to exercise with weights to cause hypertrophy to our muscles, it is also necessary to perform cardiovascular exercises, this in order to completely empty our glycogen levels, which will force our body to resort to fat reserves to obtain energy (which translates into fat oxidation in general).
Already taking into account all this data you will know how to correctly perform each of these stages.
If you want to know some exercises to develop the legs correctly, you can not miss our article of the best exercises for calves.
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