When lifting for tone/stength and not mass...

cluemein · 12-12-2006, 10:11 AM

I have a female friend that works out with me, and at times I think she's crossing the line of doing a mass building routine. (its a fine gray line) She'll do three sets of the same weight for 10-15 reps, or she'll step the weight up in increments each set with her last set being 6 reps.

She is an avid runnner and has very developed leg and calve muscles to show for it. Her goals are not to build mass, just tone and strengh that will benefit her marathon addiction. I don't think her routine is bad, maybe not aligned as well as it could be.

Is there a guide or list of best practices for her sort of non-mass building routine. For most excercises should her first set be of 20 reps, then 15, then 10... or ...?

Thanks!

**P-funk** · 12-12-2006, 10:17 AM

You have no idea what you are talking about. She is correct and you are wrong. SHe should be lifting with intensity. There is no such thing as toning.

read this.

your post just gave me a headache....now I need to go lay down. Thanks a lot.

StanUk · 12-12-2006, 10:41 AM

Haha P-Funk, that was brilliant. I had a very similar argument with my brother last week, who although is brimming with motivation he doesnt quite have the knowledge to match. He was going on about walking being the best excerise for "toning", needless to say this made me quite angry

thisiswut · 12-12-2006, 10:44 AM

Quote:

Originally Posted by StanUk

Haha P-Funk, that was brilliant. I had a very similar argument with my brother last week, who although is brimming with motivation he doesnt quite have the knowledge to match. He was going on about walking being the best excerise for "toning", needless to say this made me quite angry

Yes, I have found that it is mostly females that would like to "tone". I think they use the expression because they only want to put on a little muscle or just be more cut. Hence when i hear to word tone, I just think of someone wanting to put on a little muscle and perhaps lose some weight.

From my expereince most ladies won't say i'm want to "gain mass". It's just different ways of speaking.

mrmark · 12-12-2006, 10:45 AM

The tone line aggrevates me and this is why many of my female friends only use machines because free weights will get them too big!

**P-funk** · 12-12-2006, 10:46 AM

it is because the media, our society and bull shit magazines all force feed this crap to woman.....It is terribley aggravating.

PWGriffin · 12-12-2006, 11:10 AM

Quote:

Originally Posted by P-funk

it is because the media, our society and bull shit magazines all force feed this crap to woman.....It is terribley aggravating.

:nod:

And some of it is coming from "guru's" on tv...so it's the TRUTH.

AKIRA · 12-12-2006, 11:19 AM

P, I know youre a believer in getting more weigh ton the bar is the top goal, but for endurance runners. Are they in the same category?

E.g. If they can do an intensity for 15 reps, youd recommend increasing the intensity at 15 reps..

**P-funk** · 12-12-2006, 11:22 AM

Quote:

Originally Posted by AKIRA

P, I know youre a believer in getting more weigh ton the bar is the top goal, but for endurance runners. Are they in the same category?

E.g. If they can do an intensity for 15 reps, youd recommend increasing the intensity at 15 reps..

you need to periodize. Training for the marathon, ivonne had periods where she was squatting for 6's, and cleaning for doubles. Now, as we are about 4 weeks away, she is training twice a week, and she isn't going below 10-12 reps. The training needs to be phasic.

AKIRA · 12-12-2006, 11:27 AM

Ahh, you make it sound so simple.

**Gazhole** · 12-12-2006, 12:08 PM

"Phasic" is an awesome word.

The words "Tone" and "Toning" when applied to working out send me into fits of nausea.

cluemein · 12-12-2006, 12:25 PM

Quote:

Originally Posted by P-funk

You have no idea what you are talking about. She is correct and you are wrong. SHe should be lifting with intensity. There is no such thing as toning.

read this.

your post just gave me a headache....now I need to go lay down. Thanks a lot.

yeow.. I struck a nerve

I admit I don't know what I'm talking about when it comes to routines for women. I think my routine is pretty well worked aligned my goals. Knowing her goals are so different (her being a runner, not wanting mass) I wanted to inquire on whats best for her. At times seems like she's doing my workout, or similarly approaching. (I'm after size/mass/strength, not at all after endurance) Thanks though - I think you answered my questions in this response and the others on the thread.

**P-funk** · 12-12-2006, 12:31 PM

Quote:

Originally Posted by cluemein

yeow.. I struck a nerve

I admit I don't know what I'm talking about when it comes to routines for women. I think my routine is pretty well worked aligned my goals. Knowing her goals are so different (her being a runner, not wanting mass) I wanted to inquire on whats best for her. At times seems like she's doing my workout, or similarly approaching. (I'm after size/mass/strength, not at all after endurance) Thanks though - I think you answered my questions in this response and the others on the thread.

well....what is your workout?

In general, the woman should do like the guys do.....all she has to do is know when her big runs are going to happen and plan arround that.

**CowPimp** · 12-12-2006, 08:51 PM

Quote:

Originally Posted by AKIRA

P, I know youre a believer in getting more weigh ton the bar is the top goal, but for endurance runners. Are they in the same category?

E.g. If they can do an intensity for 15 reps, youd recommend increasing the intensity at 15 reps..

Endurance runners benefit from the increased neuromuscular efficiency that resistance training results in. We all know that this comes from heavier lifting. So yes, endurance athletes can benefit from resistance training in the form of improved movement economy.

Sexybeast777 · 12-13-2006, 02:58 AM

Quote:

Originally Posted by P-funk

You have no idea what you are talking about. She is correct and you are wrong. SHe should be lifting with intensity. There is no such thing as toning.

read this.

your post just gave me a headache....now I need to go lay down. Thanks a lot.

Very good point

12-12-2006, 10:11 AM	#1
cluemein gym lacky Join Date: Apr 2004 Location: Bloomington, IL Posts: 26	When lifting for tone/stength and not mass... BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I have a female friend that works out with me, and at times I think she's crossing the line of doing a mass building routine. (its a fine gray line) She'll do three sets of the same weight for 10-15 reps, or she'll step the weight up in increments each set with her last set being 6 reps. She is an avid runnner and has very developed leg and calve muscles to show for it. Her goals are not to build mass, just tone and strengh that will benefit her marathon addiction. I don't think her routine is bad, maybe not aligned as well as it could be. Is there a guide or list of best practices for her sort of non-mass building routine. For most excercises should her first set be of 20 reps, then 15, then 10... or ...? Thanks!

12-12-2006, 10:17 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	You have no idea what you are talking about. She is correct and you are wrong. SHe should be lifting with intensity. There is no such thing as toning. read this. your post just gave me a headache....now I need to go lay down. Thanks a lot.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-12-2006, 10:45 AM	#5
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	The tone line aggrevates me and this is why many of my female friends only use machines because free weights will get them too big!
	I love it when a plan comes together.

12-12-2006, 10:46 AM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	it is because the media, our society and bull shit magazines all force feed this crap to woman.....It is terribley aggravating.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-12-2006, 11:19 AM	#8
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	P, I know youre a believer in getting more weigh ton the bar is the top goal, but for endurance runners. Are they in the same category? E.g. If they can do an intensity for 15 reps, youd recommend increasing the intensity at 15 reps..
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-12-2006, 10:41 AM	#3
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Haha P-Funk, that was brilliant. I had a very similar argument with my brother last week, who although is brimming with motivation he doesnt quite have the knowledge to match. He was going on about walking being the best excerise for "toning", needless to say this made me quite angry

12-12-2006, 11:27 AM	#10
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Ahh, you make it sound so simple.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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