the title pretty much explains it

ive been training very hard for the past 3 months and now im 6 ft tall and 11 and a half pounds of solid muscle.

ive been getting loads of comments about it and feel more confident but now i want to add more definition to my abs but more importnantly my arms.

i dont do any cardio cause its boring as fuck but i keep my fat low by avoiding carbs and not drinking.

any suggestions ?

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4% body fat? are you SURE you don't mean 14%?

At 4% you are probably dangerously low and it would be near impossible to get any lower.

If you're at 4% body fat and get any lower you risk serious health conditions. Part of definition isn't just fat burn but muscle development as well.... won't see any definition if theres nothing to define.

If you're at 14% (or 24%, or 34%, or whatever) and have trouble achieving definition, then you'll have to do cardio.

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4% is a mistake you mean 14 7% body fat is ripped...


You want to get ripped super fast "insanity" From Beach Body..

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assuming your body fat % is healthy and you're in good health then id suggest weight training and mix between max weight sessions and about 60% of max weight sessions for endurance (lower weight = more reps per set)

you should see more definition in your arms quickly make sure to train both your biceps and triceps equally (and dont forget to do some work on your shoulders and chest as they are what your arms attatch to!)

for your abs i'd suggest just doing say 100 situps every day 50 when you wake up and 50 before you go to sleep and increase this number as your abs get used to it you should see results soon.

Sheps

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na seriously its 4.4 % i had a health check at my gym and they confirmed it , well done me lol.

yeah i thought it would be a matter of working the muscles antagonistically as sheps has suggested. just getting frustrated cause i can feel my sleeves tug but they dont look as good as id like

o well guess i just need to keep training.

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you need to hit the 3 components called synergy: Healthy diet(eating a portion of protein and carbs the size of you fits 6 times a week), moderate aerobic exercise(hit is the best and not boring, max. time 20 minutes) and concern from muscle, you said cardio is boring, yes it is but you need it if you want to get 6 pack do hit..I would recommend if you want to get ripped p90x and insanity hybrid...

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I talked to a trainer about this, to get definition, you need quality form when working out. Make sure you are isolating the muscles you want cut and make sure to squeeze hard when the muscle is flexed.

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How was this tested? 4.4% body fat is INSANELY low. Its literally on the verge of the minimum, essential amount of body fat for a male. Frankly trying to get it any lower is dangerous!

If you are not "bulking" up much, have you considered that your diet isn't giving your body the right amount of fuel it needs to build and maintain more muscle mass? At such low body fat %, your body has literally no spare fuel to use and if you don't have enough fuel your muscles will be broken down to keep you going. Remember the body is a very clever system that only keeps what it absolutely needs, so if you are working hard first goes glucose, then glycogen followed by body fat and lastly muscle (again, only if you are working REALLY hard). You may find that because your body fat is so low, your muscles are actually being broken down to supply the fuel to keep working - have you noticed you are unable to increase your weight lifting by much?

I would strongly suggest putting on some weight (body fat) to about 6-8% - you will still have a perfect 6 pack and tone but will probably be a lot healthier! At 4% bodyfat you should be able to see muscle fibers through the skin from what I have read...

you want a see 4.4% body fat look at midnight the christian fund kids to Africa..

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im around 6% naturally just a lean guy and you can see the fibres on my triceps/biceps/deltoids and quads


@Smooth99 dude seriously consider gaining some fat, and maybe see a doctor or dietician if you're not gaining the muscle or the fat.
When i was below 6% i was sick more often, i slept worse, my sex drive was decreased, i was down (not depressed but constantly seeing only the clouds and not the silver lining), less fit, moodier...

anyway good luck with it

Sheps

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4% is insanely low.
You'll only see definition if you have something to define.
I recommend you bulk up til you get big and about 14% bodyfat.
You'll look a lot better. Then if you want you can get the bodyfat down to 10%.

Plus such a low bodyfat requires a strict diet or you'll be losing muscle even if you walk some miles.

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What fat testing machine did you use because most gyms fat testing equipment is usually out by 2-8 %. Also if you were 4% bodyfat you would be able to see your abs very clearly.

If you are actually 4% bodyfat i would suggest a mixture of compound and isolating exercises to gain a far bit of size and to isolate and define your muscles.
Also to build up your abs muscles train them with weights three days a week do things like decline sit ups,crunches with a medicine ball etc

The most important factor is diet if you can get your diet sorted you should easily be able to get the definition your looking for.

Good Luck

If you are really 4% then fat is not the issue and you may be at your genetic point. Definition is not something that you create it is hereditary along with muscle shape. You can try an off on bulking/cut phase but definition wise once you are lean that's it.


The whole more reps = definition less reps= muscle rhetoric is not true

4 percent is fine. I have 4 percent as well, and it is healthy. as long as you are eating right and have a physical that was given within a year, you are great.