Different training for gaining muscle vs refinement?

[xtinct]

During all the years when my main goal was to gain more size my training was always very heavy and low volume and low reps. Right now I am not really interested in getting any bigger but I would like a more refined look of what I already have. I mainly want better muscle separation BUT not at the cost of getting smaller. I definitely want to keep the size I already have. Would there be any benefit to changing my training? Several people have suggested that I should lower my weights and increase volume and reps, maybe even include some more isolation movements. But I am worried that if I do that I will lose size and I definitely want to avoid that.

[BiggT]

If I were in your shoes, I'd have the exact same concerns.

I am from the school that workload=stimulus=growth. If you lighten your total workload so much that you're getting significantly less stimulus, then I can't see how you wouldn't begin to lose some size over time.

I would probably keep all my major compound lifts at the exact same workload, add in some extra accessory work to address what you want to address, and keep an eye out to make sure I didn't up my calories too much. I think it is important not to drastically slash workload because you're removing so much stimulus, taking away the body's reason to maintain its current size.

It is basically a game of constants and variables. I'd keep calories the same, keep total work on the money lifts the same, and then play with the accessory work and see what kind of changes you make.

[Beverly McD.]

If I were in your shoes, I'd have the exact same concerns.

I am from the school that workload=stimulus=growth. If you lighten your total workload so much that you're getting significantly less stimulus, then I can't see how you wouldn't begin to lose some size over time.

I would probably keep all my major compound lifts at the exact same workload, add in some extra accessory work to address what you want to address, and keep an eye out to make sure I didn't up my calories too much. I think it is important not to drastically slash workload because you're removing so much stimulus, taking away the body's reason to maintain its current size.

It is basically a game of constants and variables. I'd keep calories the same, keep total work on the money lifts the same, and then play with the accessory work and see what kind of changes you make.
Great advice. Only thing I would add is to up your protein intake, even if it is reasonably high now.

[Polski Byk]

If I were in your shoes, I'd have the exact same concerns.

I am from the school that workload=stimulus=growth. If you lighten your total workload so much that you're getting significantly less stimulus, then I can't see how you wouldn't begin to lose some size over time.

I would probably keep all my major compound lifts at the exact same workload, add in some extra accessory work to address what you want to address, and keep an eye out to make sure I didn't up my calories too much. I think it is important not to drastically slash workload because you're removing so much stimulus, taking away the body's reason to maintain its current size.

It is basically a game of constants and variables. I'd keep calories the same, keep total work on the money lifts the same, and then play with the accessory work and see what kind of changes you make.

Very good advice.

[ASGARDIAN]

How about this...


Power Four?

Bench
Squat
Deadlift
Over Head Press

Alternate weeks by going heavy with low reps the first week. The following week go light but more reps. Then back and forth each month. Whatever the power day is add accesory excersises to your workout.

Two weeks out of the month your pounding out your heavy exercises for low reps. For the other two weeks your working on seperation and definition from the lighter weight with higher reps.

[Spectre]

How about this...


Power Four?

Bench
Squat
Deadlift
Over Head Press

Alternate weeks by going heavy with low reps the first week. The following week go light but more reps. Then back and forth each month. Whatever the power day is add accesory excersises to your workout.

Two weeks out of the month your pounding out your heavy exercises for low reps. For the other two weeks your working on seperation and definition from the lighter weight with higher reps.

+1 One week heavy, one or two weeks higher reps. Intensity still the same