Help..

P

pecker1210

0
Hi guys..

A couple of stats from my latest body stat test -

Age 28
Height 172cm (5.8")
Fat % 21.1
Weight 75KG
BMI 26.10

I am looking to get back into shape and rather than build more muscle I want to tone up my upper body and get more definition.

I am going to increase my reps and use manageable weights to help achieve this but I was wondering if somebody could write me a simple routine to do 3 times a week?

I will do cardio aswell but keep it to a minimum.

I really want to reduce my fat % and will be eating healthily longside working out.

Can anyone help?

Cheers

Gavin
 
dude, i dont think high reps will do that much defining, but i might be wrong.
i have heard that to get defined you have to get your muscles to show, ie, bigger muscles. and you do that by lifting heavy weights for low reps. like 5x5.

thats a program using the 5x5 which about 90% of the people who use it is happy with ;)
also, if you want to cut down your body fat% you have to do cardio, i would suggest doing HIIT.
anyone, just hit me if im wrong here.
 
I would suggest 6-10 reps for hypertrophy (muscle growth). 4-6 reps is considered strength training which alot of power lifters utilize.
 
yes i know, but with the bill starr thing you also gain size. its for str and size gain.
and alot of the hypertrophy is in the volume too ;)
 
Glossary

Toning: The act of shedding bodyfat to show existing muscle definition.

Toning Myths: high reps = toning. reps have NOTHING to do with it. A toned body is one that has good lean body mass and a low enough bodyfat % to show off this lean mass.

Synonyms: cut, chisled, shredded, ripped


There's no need to exceed 12 reps per set if mass building is your goal. I do suggest periodizing and rotating rep schemes from 4 reps up to 12. It doesn't do much good if you look huge but are weak. Better to have soem functional strength.
 
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