imo that is such a minor thing that it just doesnt matter for 99.9% of the worlds population. so please stop majoring in the minors.
and your goals are somewhat polar opposites. it takes extra calories to grow but takes less calories to shed fat, or get definition as you stated. you can try to do both at the same time but the progress of each will slow down. and even then progress can be measured in months and most people want days.
if you want to get technical:
- Explosive lifting burns more calories than slow lifting. Squats – explosive movement burns 12% more than slow squats
- Eu J Appli Physol 99: 257, 2007
- Failure training does not increase strength or power. In the 1970's Alfred Goldberg showed that tension, TUT promotes muscle growth. Recently Ken Baldwin @ Univ of California, Irvine supported Goldberg. Australian researchers showed that forced reps did not increase strength or power in basketball and volleyball players
- Journal Strength Conditioning Research, 21: 841-847, 2007
- High intensity weight training boosts blood sugar control.
- Strength training increases fat metabolism by stimulating beta-adrenic receptors – cell structures that make adrenaline and increase metabolism and fat use.
- Improves blood sugar metabolism
- Univ. of Montana, led by Andy Miller showed that high intensity/low volume weight training promoted better blood sugar regulation than low intensity/high volume work.
- Journal Strength Conditioning Research, 21: 330-335, 2007
what you can take from that is do faster reps but no need to throw it around, control the weights. keep the weight high and do lots of volume to grow muscle and improve bodyfat levels.
so we all know. what exercises are you doing?
how many reps, sets, and at what intensity?
how are you progressing the weights, in english, are you periodizing?
how long have you been doing this plan?
hows your diet, and i dont mean say its good or bad. list out exactly what you ate yesterday and the amounts so we can estimate caloric intake.
whats your body type right now, and this one can be vague. are you lean, chunky, fat, skinny, bulky, etc.