I want to tone up but the weights are too easy, should i raise the weight and do!
Question: I know common theory is that to tone up you use less weight with more reps. What if the reps are too easy, should I do a couple extra sets? how many reps should I do in a set? I am 25 yrs old about 200lbs, 5'11 1/2" For example, If I do 4 sets of bench press @ 140lbs each with 12 reps a set. If that gets easy should I still do 140lbs and just do an extra set or two? Or do I raise the weight to 150 - 160 lbs? My goal is definitly not to get bulk or muscular right now. Lean and Tone is my goal. Thanks.
Answers: I know common theory is that to tone up you use less weight with more reps. What if the reps are too easy, should I do a couple extra sets? how many reps should I do in a set? I am 25 yrs old about 200lbs, 5'11 1/2" For example, If I do 4 sets of bench press @ 140lbs each with 12 reps a set. If that gets easy should I still do 140lbs and just do an extra set or two? Or do I raise the weight to 150 - 160 lbs? My goal is definitly not to get bulk or muscular right now. Lean and Tone is my goal. Thanks.
Hey,
Yes, your right, the more reps will give you leaner muscle, with more definition. If 140 lbs @ 4 sets of 12 is not enough, then you will most likely want to change. You see, your body grows accustomed to a program. So at least every month you need to change your program. Have you tried doing your reps very slow? Fast? Everything you change will be good, but you want to stick to a program for 3 to 4 weeks. My advice is... if 140 lbs at 4 sets of 12 is "too easy" then increase both your reps and your weight. Also don't take a but a couple of seconds for a break in between your sets.
I'm rather young, I weigh 154 lbs. and I do 176 lbs of bench pressing 10 times of 4 sets. And that's pretty good for me but as my body gets used to it then I'll change.
Good luck!
NO!
It is very important to have muscular endurance, the ability to put your muscles under stress for a long period of time.
Increase the weights but DO NOT do less reps. If you find that you cannot complete all the reps, then that is when you start gaining strength.
This definitely helps when you want to get lean muscle
Make sure you have a spotter and go up on the weight. You body gets use to weights very quickly. You could also do power sets. 1 set at 140, change weight and immediately do 1 set at 120 then change again to 100 and do another set with no rest in between. Different types of exercise are important too. Change up your routine so your muscles don't develop memory.
Put a lot of weight but low reps for muscle mass.Remember to take portien after your done with your workout.If you wanna get cut up curl light weight but alot of reps.
Well there are a few things you can do to add intensity and variety to your work out to make it more challenging. Controlling the reps is just one of them. You could do more reps at a moderately challenging( not easy) weight with shorter rest in between. If lean and tone is your goal you could add some cardio in between sets . You could also go through a circuit of 3-4 exercises for the same muscle group for 3 cycles. The key is to keep the pace up and change things up to stay lean.
yes. Raise the weight, but not necessarily less reps.
Listen if the weight is to light and your feel like you can do more than by all means add the extra weight to it. There are many diffrent ways to put together a plan some thing may work for one person that has not worked for most. Add weight, there are old styles of training that say 1 day in the gym and pushing your body to the max that day is enough training. Do some reading on old style H.I.T Training. My husband trains this way and it has worked very well for him.