Hyperextension

**BugD0utBunE** · 05-11-2006, 10:00 AM

I Am About 5'3 105lbs. I Am Currently Trying To Get Toned. What Is The Proper Form For Using The Roman Chair? How Many Reps Should Be Done? And What Does This Exercise Provide For Body Toning?

**CowPimp** · 05-11-2006, 10:59 AM

Toning is about lowering body fat percentage. Either gain muscle or cut fat. As a beginner to resistance training you can do both, but that won't last for very long.

You need to add muscle. At 105 pounds you shouldn't cut any more fat. You don't have enough underneath the fat to have the look that you probably desire.

Read the stickies, put together a routine, and come back and post it.

**GoLdeN M 07** · 05-11-2006, 01:55 PM

Yea u should focus on gaining as much mass as possble rather than toning. Eat at least 6 meals a day, Lift heavy (best exercises would be deadlifts and squats), and drink alot of water to keep the mudcles hydrated.
Do the exercises in 4-6 reps. Also add any other exercises u want.

**Gazhole** · 05-11-2006, 02:43 PM

Basically, read all the stickies.

**CowPimp** · 05-11-2006, 04:31 PM

Originally Posted by GoLdeN M 07

Yea u should focus on gaining as much mass as possble rather than toning. Eat at least 6 meals a day, Lift heavy (best exercises would be deadlifts and squats), and drink alot of water to keep the mudcles hydrated.
Do the exercises in 4-6 reps. Also add any other exercises u want.

Don't do exercises in the 4-6 range yet. He needs to build a training base by learning proper motor patterns, strengthening connective tissues, and strengthening stabilizer muscles to a sufficient degree before entering a strength phase. There is no reason to go that heavy for a beginner. They don't need to lift heavy in order to see neurological or structural adaptations as a brand new trainee.

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