1. Raymond - ZenMyFitness
    February 16, 2011 @ 2:26 am

    Great review on how to really workout and get that muscular defined look. I’ve experimented with lots of different routines and the one you describe seems to work the best.

    Visual Impact paired with Eat Stop Eat is an awesome but better than that effective fitness strategy.



    • Kevin - Fitness B&W
      February 16, 2011 @ 11:19 pm

      Thanks Raymond, I know you’ve achieved some great results from your workout routines – definitely inspiring!


      • Adam
        September 2, 2012 @ 7:08 am

        Just wondering for the muscle definition workout routine. How much time should you take between each sets? A minute? Thanks.


  2. The Underwear Body
    February 16, 2011 @ 6:05 pm

    Nice post,

    I’ve used the methods in Visual Impact too, to good effect. I really like the idea that we don’t just have to follow a muscle freak’s routine, but that we can learn how to change variables to get what we really want from our workouts. To me this is what training is really all about.

    Nice post, and the site looks great too.



    • Kevin
      March 4, 2012 @ 8:41 am

      Thanks Michael! It is nice to know just how to create the look you’re after. I remember ALWAYS doing 3 sets of 10 reps … I’m glad I’m past that stage.


  3. Kinobody Fitness Systems
    May 25, 2011 @ 10:00 am

    Great article on achieving muscular definition!

    You are right on the money. Definition is a matter of a low body fat. However once your body fat is low its important to increase muscular strength without increasing size. This keeps the muscle partially contracted in a relaxed state. Rusty Moore definitely knows his stuff as Visual Impact is my favorite workout routine.


    • Kevin
      March 4, 2012 @ 8:43 am

      Very true … that’s why I like the lower rep range. Training with low weights and concentrating on strength training sure has made a difference for me. Thanks for the comment!


      • Luke
        January 24, 2015 @ 1:21 am

        Hello Kevin. I found out about your site yesterday and I really like it. Lots of authentic informations. I’m confused about 1 thing. I have 3 exercises for my biceps workout. Should I make 8-10 sets for each exercise or 8-10 sets total for each of the 3 variations? Thanks!


  4. Mike
    May 15, 2012 @ 2:15 am

    What do you use for your Chest workout? Just dumbells? 3 exercises for each body part. 3 sets per exercise. doing the 5 reps style. for ex. chest and back 3 sets of dumbell incline press, flat incline press then decline incline press. And just like that for the Back exercises. Then after that I’ll go on a HIIT? then steady state cardio? Are these the right program?


  5. Noel
    June 13, 2012 @ 2:28 pm

    I’ve been reading up on working dense muscles, and can’t wait to really get into it, but I was just wondering where do you fit in muscle mass exercises? I want my muscles to be dense, but want it to look as strong as they are. I really like Ryan Gosling’s arms and chest, do you know if that is more dense muscle or more muscle mass?


  6. vince
    October 30, 2012 @ 2:27 am

    should i consume my whey protien after the weights sesh just before the cardio? or should i just take it once ive finished my cardio?


  7. eric brewer
    November 9, 2012 @ 1:09 pm

    The muscle definition workout looks great… looks like what I’ve been looking for. Just one question though… where do you fit in a solid leg workout?


  8. Brian
    December 6, 2012 @ 12:02 pm

    I follow the rep/set rule and it works. However, I only do multi-joint exc. Any comments on that Kevin?


  9. Xavier
    March 13, 2013 @ 5:02 pm

    For building dense muscle/strength and definition, is it better to do 3 sets of 5 reps or 8-10 sets of 3-5 reps?


  10. John
    May 22, 2014 @ 11:02 pm

    Great post! I’m just wondering how a person should eat during this strength training?! I know that while trying to build muscle that you should go for a clean surplus of calories. So how many calories should you shot for while trying to build this dense strong muscle? Should you go with a calories deficit, maintenance, or surplus?


  11. khubaib
    January 20, 2015 @ 8:21 am

    Kevin you mention 2 rep short of failure. I want to ask as I move to second and third set I have to give quite a “pump” to complete 5reps with same weights. Do I need to cut of the weights or decrease the reps.? Secondly three exercise for each muscle group?


  12. gord
    May 31, 2016 @ 9:32 pm

    For the definition workouts where do o fit on legs. I assume on ab days


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