Weights & Toning

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pecker1210

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Feel free to point me in the direction of a previous thread....


I want to know the best way to do weights to help tone up rather than build muscle?

Is it less weight more reps?

I am focussing on chest (bigger pecs) and biceps/Triceps.
 
You have to build lean mass. There's really no such thing has "toning". Commerical myth.

Bench and dips 2 to 3 times a week.
 
high reps, less weight = endurance training. doesn't do squat to 'tone' muscles because toning is a myth, as previously stated.

as newf said, go for 6-12 reps, but kinda alternate...like two weeks just going for 6 or 8 reps per set, then 2 weeks going for 10-12 per set. you'll increase functional strength as well as increase lean mass (provided you're eating enough)
stick to compound moves for large muscles (chest, back, quads, hams) and save the isolated moves for later in the workout to finish off the biceps, triceps, lateral and rear delts.

You should definitely be doing deadlifts, squats, pullups, and bench pressing (both barbell and dumbbells). They are hard and tiring because they are some of the best exercises you can do.
 
malkore said:
as newf said, go for 6-12 reps, but kinda alternate...like two weeks just going for 6 or 8 reps per set, then 2 weeks going for 10-12 per set. you'll increase functional strength as well as increase lean mass (provided you're eating enough)
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All you need is two weeks of each? I thought it was longer, like 1-2 months of cutting, then 1-2 months bulking, etc...
 
Lean Mass

Thank You for the replys guys.

What sort of timscale am I looking at to firm up some of the flabby bits by building lean mass?

I will concentrate on more reps less weight as opposed to more weight less reps.

Thanks for your help. I have a Body Stat Test done and will post it up.
 
you will start to "feel" a difference under the fatty bits within a few weeks. It'll be about 6-8 weeks before you can visually see a difference in yourself. After that, it depends on what your goals are. Obviously the bigger you want to get the more you will need to eat and longer time period it will take to meet your goals.
 
I'd do a bit of research. I'm at USAF Academy and our coach says low reps gets you strengh, but high reps gets you size. CHeck out the bodybuilders, they do up in the 15 range.

Take consideration that they also eat a lot. So i'm sure if you do a lot of excercises and watch your diet then you'll probably do fine.
 
Newf,

rep ranging don't control bulking and cutting...diet does. thats' why you can periodize in 2 week segments (if you desire) to build strength, mass, and reasonable endurance.

YOu could just as easily have one day a week be low reps, one day medium, one day high reps...then the next week change it around so a different muscle group is on a different rep scheme.
Or, you can do 6 reps constantly for a month, then change the next month.

Hell, pyramiding the weight during your 3-4 sets (10-8-8-6) is also periodizing.

But the moral of the story is that rep ranges don't 'tone' you...reducing calorie intake via your diet is what lowers fat and brings out muscle definition...a.k.a. 'toning'

Toning got coined decades ago to get women to lift weights, even if it was light weight, and high reps...it was still more than they were used to doing, so they got results.

If your diet has extra calories, 6-8 reps will build size and strength.
If your diet has lower than maintenance calories, 6-8 reps still works to lean out.

If your goal is size over strength, you can increase the reps a bit. Frankly I find size without functional strength someone illogical, but you have your goals and I have mine :)
 
If your goal is size over strength, you can increase the reps a bit. Frankly I find size without functional strength someone illogical, but you have your goals and I have mine
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That's my thinking %100, i do believe you meant "somewhat" lol Yeah diet will control body composition a lot but no point in going on a calorie deflict without muscle. 6 to 12 is the general rep range for hypertropy, however i'm currently doing 10x3 on the big 3 which according to waterbury and his subjects works.
 
Would a 5x5 would increase both size and strength with the right diet, or would something like a 4x(6/8) be more effective for an all around workout? All around meaning size, strength, and endurance.
 
5x5 on the big 3 is a old and time tested rep scheme IE it works. Probably cut down the sets on iso excerises to 3sets and 6 to 12 range. 4x6 is also a very good rep scheme.
 
5x5 will lean more towards strength, but you'll build size as well. A slightly higher (6-10) rep range will lean more towards size, but you'll still increase strength.
 
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