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Is this true?? about gaining muscles and toning muscles?

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  1. #1
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    Is this true?? about gaining muscles and toning muscles?






    Is it true that if you want to gain muscle, you do a lesser amount of reps with heavier weights, and If you just want to tone, you do more reps with a lighter weight??

    and if I want to get muscles around my hips and butt to make them bigger.. Should I do a lesser amount of reps with heavier weights or should I do more reps with a lighter weight?????

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    "Tone" is a bit of a wrong word.

    There are two kinds of muscle fibers, slow and fast twitch. The slow fibers are good at endurance, the fast ones are good for short-term high demand, like lifting heavy things a few times.

    People who are "toned" have lots of slow twitch muscle mass, and little fat. So if you want to look "toned", do high repetition exercises.

    If you want a bugger butt, do BOTH heavy/low rep and lighter/high rep exercises (just not on the same day) to stimulate both kinds of muscle to grow. Heavy squats and 'butt bridges', and lots of lunges and cable kickbacks. For fat loss, walk on a treadmill on a high incline (uphill) but stay off your toes or you'll wind up with massive calves.

  3. #3
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    You can't tone a muscle. Everybody has amazingly "toned" muscles but most people are just fat so you can't see them. Fat loss is a product of good diet and nutrition, and to a lesser extent your training.

    On a basic level to get bigger you need to eat more calories than you need to maintain, and the lose weight you need to eat less. The actual exercise modalities you use aren't terribly important.

    In fact it's usually the opposite to what people think. To stimulate hypertrophy (muscle growth) a decent amount of training volume is important so you'll usually do multiple sets of around 10 reps. When you want to lose fat the very nature of being in a caloric deficit means you have less recovery resources to repair so higher volume is usually not the way to go because it causes a lot of microtrauma - in this case lower reps can actually help maintain the muscle you have and promote fat loss.

    Using lower reps for strength work is good for hypertrophy too, because it generally stimulates more myofibrillar hypertrophy whereas volume work stimulates sarcoplasmic hypertrophy.

    There is absolutely no evidence for high rep toning, and nor can you reduce the fat on one isolated area of your body. If you're looking to lose fat (or gain muscle) you'll need to commit to one goal and alter your diet accordingly using the information in IM's diet section.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  4. #4
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    Nice one gaz that's good info in a nutshell!


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    There is no such thing as "toning" muscle. You can only increase or decrease the size of your muscle and you cannot change its shape or tone. Toning as they call it can only be done through diet and not your rep range intervals.
    To speak before you think is like wiping your ass before you shit!

  6. #6
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    Quote Originally Posted by Gazhole View Post
    You can't tone a muscle. Everybody has amazingly "toned" muscles but most people are just fat so you can't see them. Fat loss is a product of good diet and nutrition, and to a lesser extent your training.

    On a basic level to get bigger you need to eat more calories than you need to maintain, and the lose weight you need to eat less. The actual exercise modalities you use aren't terribly important.

    In fact it's usually the opposite to what people think. To stimulate hypertrophy (muscle growth) a decent amount of training volume is important so you'll usually do multiple sets of around 10 reps. When you want to lose fat the very nature of being in a caloric deficit means you have less recovery resources to repair so higher volume is usually not the way to go because it causes a lot of microtrauma - in this case lower reps can actually help maintain the muscle you have and promote fat loss.

    Using lower reps for strength work is good for hypertrophy too, because it generally stimulates more myofibrillar hypertrophy whereas volume work stimulates sarcoplasmic hypertrophy.

    There is absolutely no evidence for high rep toning, and nor can you reduce the fat on one isolated area of your body. If you're looking to lose fat (or gain muscle) you'll need to commit to one goal and alter your diet accordingly using the information in IM's diet section.
    This. Being "toned" is having a bit of muscle but also having low fat so you can see it.
    "Knowledge speaks, but wisdom listens" -Jimi Hendrix
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  7. #7
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    Hypertrophy (aka size) has a nexus with strength training, the stronger you get and the heavier you push the bigger your going to get

    The most efficient way to gain muscle is to select a weight that will cause failure under 10 reps

    Acute change in muscle size (aka pump) will eventually stimulate a chronic (aka permanent) increase in muscle size

    Muscle density is an issue of into muscular fat, get rid of the fat get harder muscle

  8. #8
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    Toning Doesn't exist.
    Ban 2 1/2 's !!!!!!
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