John is training for a competition in which he will be judged on the size and definition of his muscles. how should he train?
he should try to lift the heaviest object he can find.
john should complete several weight-lifting routines over time.
he should jump rope for 30 minutes every day.
john should work to increase his level of flexibility.

The correct answer would be option - John should complete several weight-lifting routines over time.

Explanation:

Increase in the muscle size and growth of muscle cells known as hypertrophy. It is referred to as building muscle size with the help exercise. Work out is one of the natural ways you can to improve muscle definition and grow the size of muscles.  

Lifting weights is the best exercise to improve for the muscle cells to grow and increase the definition of muscles by completing sets or routines of weight lifting over time of period.

Thus, the correct answer is -John should complete several weight-lifting routines over time.

answer; a database is an organized collection of data in digital format that users to keep track of information;