Quote:
Originally posted by Mael
i have to disagree with you there. definition is acheived through having low enough body fat that there isn't any noticeable layer of fat under the skin above the muscle. so he needs to do cardio to keep the fat away, and higher weights. preferable something that he can do 10-12 reps of before failure. also, once you're able to do that and your muscles have become accostomed to lifting, start lifting heavier weights that you can do only 6-8 reps of before failure.
low weight/high reps will build muscular endurance. not definition.
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Mael is right, what Jadedgrin described is definetly the wrong thing to do. If you want to gain mass I recommend doing enough weight so that by the 6th rep it is getting hard, and by the 8th you can barely lift it anymore. Also, because you dont want the muscle to get used to it, try having a "heavy" workout one time and then a "medium" workout with 8-10 reps the next time, and alternate these two.