hi there

Lots and lots of training is the answer. I am not one to support the use of any supplements, and so I prefer to recommend the right type of training to achieve results. That means spending time in the gym, or training at home, often and for a consistent period. results do not come in days or even weeks, it can take a good deal of time. In terms of gaining definition, rather than bulking up, you need to train using lighter weights but doing more repetitions. If you need assistance in a training programme, check out the Fitness page, and click on the Body under construction link for info on weight training.

regards