Toning and Muscle Gain

[matsko]

When it comes down to gaining muscle, is it best to do small sets of say 6-8 reps and max 3 sets with really heavy weight? Or is it better to do just 10-12 reps with a mediocre weight?

Once your muscles get used to your exercises, is it best to switch into toning exercises?

What exactly is the best way plan for developing a more muscular frame?

 

[Adler1983]

In simplistic terms, the 6 - 10 rep range is best for building mass, while the 12 - 15 range is best to maintain it. I change my workout often, between 3, 4 and 5 sets, and anywhere between 6 - 15 reps.

"toning" exercises are a fallacy. Lifting creates muscle, but diet creates the tone. You need to have low body fat in order for the extreme definition to become apparent.