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Why is it not possible to work on both mass and definition at the same time?
Author: Slauta Alexander - sports nutrition specialist and gym trainer. All articles by the author ➤
"I want to be huge, defined, and strong – I want everything at once!" This familiar phrase resonates in the circles of people who visit the gym and gradually immerse themselves in the world of fitness and bodybuilding. It seems simple enough; a person wants to be strong, muscular, and have a toned body. What's unusual about that? A strong desire – and everything is ready. However, it’s not so straightforward. Attempting to be everywhere at once in bodybuilding is the best way to get nowhere. Every athlete faces the question of choice. Let’s try to understand why it’s important to alternate cycles of muscle mass gain with cycles focused on definition, and why you shouldn't aim to chase two hares at once. Let’s examine several mythical tendencies in building a beautiful body: 1) Muscle gain without loss of definition Such a process is simply physiologically impossible. To gain muscle mass, you need to consume more calories than you burn. To eliminate excess fat, on the other hand, you need to burn more calories than you consume. Thus, if you want to gain muscle mass while simultaneously losing fat, you need to eat more calories than required for maintenance and fewer calories than what you need to lose weight. Both processes thus contradict each other. 2) A training program for developing both mass and definition It’s impossible to design a training regimen that achieves both definition and muscle mass growth at the same time. The training process necessary for increasing strength and mass is remarkably different from the training aimed at improving definition. For example, consider the use of cardio exercises while working on mass. When aiming to increase muscle mass, doing cardio is inappropriate as it promotes calorie expenditure. Consequently, fat burning will occur alongside muscle loss, or progress in muscle mass gain will stall. Again, both actions contradict one another. 3) Working on strength (mass) while on a low-carb diet Many novice bodybuilding enthusiasts strive to maintain their achieved strength levels. This is the goal of every athlete. However, not everything depends solely on our desires. With any significant reduction in carbohydrates for working on definition, many continue to lift the same weights and follow the same program they used during muscle gain. This is a huge mistake, as at best you won’t physically be able to do it, and at worst, you increase your chances of injury. This would set you back considerably, or you might have to put off strength training altogether. When on a caloric deficit, the body becomes more susceptible to stress. Performance and overall physical condition decline noticeably. This, in turn, will not allow you to continue performing exercises in a strength style for 4-6 repetitions. Where to Start for Beginners?First of all, you need to: 1) Assess Your Condition Analyze your physical condition. At this stage, determine what is more important for you: to gain muscle mass and improve strength indicators or to make your body more toned. 2) Set the Right Goals To progress in body building, you shouldn’t chase both mass and definition simultaneously. This is the most common mistake of beginner athletes. You must understand the structure of the training process and diet and divide your training into cycles (periods) where you will work either on mass or on definition. But never on both simultaneously. All that beginner weightlifters need is patience and the ability to make choices in different situations. 3) Create a Short Plan for 1 - 3 Months. After setting your goal, you need to develop a proper cycle for gaining muscle mass or working on definition. This includes the type of diet (high-caloric, low-carb), the type of training program (strength training, intensive training combined with cardio). 4) Be Prepared for Any Outcome Prepare yourself for the fact that muscle mass will increase alongside subcutaneous fat and water. Therefore, many are horrified by their shape during the mass gain period and high-calorie diet. Don’t panic, as our primary goal is mass. After the mass-gaining cycle, you will plan the definition cycle (cutting). But even in this period, you need to be ready for the fact that overall weight and strength, along with fat and water, will gradually decrease. Not always will the final result meet your expectations. Many factors influence this: sleep, diet, training frequency and quality, unexpected colds during the cutting phase. Be prepared for any outcome. Treat everything as an experience. ConclusionAny set goal should be achieved with specific methods focusing on that goal. Therefore, don’t strive to do everything at once. This may lead to your progress stagnating at best. Don't grab at everything: trendy diets, training programs, etc. There’s no need to reinvent the wheel in building a beautiful and harmoniously shaped body. Clearly determine what you want in the near term: to gain more muscle mass, to become stronger, or to create a toned body. Only after setting a goal should you move in the chosen direction. Your main task is to progress in that direction. All you need is patience and effort. And remember, bodybuilding is a pursuit for thoughtful individuals. Wishing everyone quality gains! Personal Fitness Training by the Author of This Article:
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