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For toning, 3 sets of 20 (at a weight where the last three reps of each set are getting difficult) with a lightweight surperset burnout are very effective. One of the most important things for women who are interested in preventing bulky muscles that is often overlooked is stretching. Immediately after your workout you should be thoroughly stretching each muscle group you worked on during the session. This will do a lot to prevent soreness and bulked muscles.
thank you. well i am looking for some muscle definition also.
For toning, 3 sets of 20 (at a weight where the last three reps of each set are getting difficult) with a lightweight surperset burnout are very effective. One of the most important things for women who are interested in preventing bulky muscles that is often overlooked is stretching. Immediately after your workout you should be thoroughly stretching each muscle group you worked on during the session. This will do a lot to prevent soreness and bulked muscles.
stretching...yes very important.I try not to scare women with the ''bulky'' word, because it is impossible for a women to gain huge muscles without [a]steriods [b] testosterone or [c] a calorie surplus at the end of everyday...which most women dont do any of the above..it is not natural or genetically possible for unsightly muscles for the normal women.
muscle definition?? they either get bigger or smaller, there is no such thing as defining muscles...you only shed the fat exposing what you have [if any] or you bulk or add mass....period!
this is for Happycamper5:Yes that's what I meant. So basically all the reps needs to be 9while you increase the weight at each set (for example 1st 65/70lbs 9 reps, 2nd 70/75 lbs 9 set, 3rd 80lbs can't do 9th)...This is the way I usually do it for example:...1st set at 65/70lbs 9-10reps, the 2nd 70/75lbs 8reps, and 3rd 80lbs 6 reps? Is it still effective or I need to stay with 9 reps instead of decreasing the reps while increasing the weight?
this is for Happycamper5:Yes that's what I meant. So basically all the reps needs to be 9while you increase the weight at each set (for example 1st 65/70lbs 9 reps, 2nd 70/75 lbs 9 set, 3rd 80lbs can't do 9th)...This is the way I usually do it for example:...1st set at 65/70lbs 9-10reps, the 2nd 70/75lbs 8reps, and 3rd 80lbs 6 reps? Is it still effective or I need to stay with 9 reps instead of decreasing the reps while increasing the weight?
It is more of intensity level then weight I dont like to see 100% intensity level on the first 2 sets,which you may be at on your first set at 10 reps...so that is why I say stay at 8 reps with a 80 level at first set and 90 level at 2nd set and 100% level on the third making the 9th rep 3rd set almost impossilbe to do.
It is more of intensity level then weight I dont like to see 100% intensity level on the first 2 sets,which you may be at on your first set at 10 reps...so that is why I say stay at 8 reps with a 80 level at first set and 90 level at 2nd set and 100% level on the third making the 9th rep 3rd set almost impossilbe to do.
I am sorry now I am confused, can you break it down what you mean in a sample like this? Thank you.
1st set, sample weight, amount of reps
2nd set, sample weight, amount of reps
3rd set, sample weight, amountof reps
Also, do I need to start using heavier weight the second day of each set or I need to wait until it's not challenging enough?
O.k lets assume 100 lbs is your all out max.8 rep limit....so 1ST set is 80 lbs to get some fast twich muscle fibers working and the slow twich fibers warmed up for what is yet to come..the 2nd set is 90 lbs at 8 reps and the third is 100 lbs at 100 % intensity so the 8th rep is to failure and 9th almost impossible..1st 80Lbs 8 reps ..2nd set 90 lbs at 8 reps and the third 100 lbs 8 reps to failure..
It is more of intensity level then weight I dont like to see 100% intensity level on the first 2 sets,which you may be at on your first set at 10 reps...so that is why I say stay at 8 reps with a 80 level at first set and 90 level at 2nd set and 100% level on the third making the 9th rep 3rd set almost impossilbe to do.
Thanks, I've just gotten what you meant. When it comes to "gym terms" I have difficulty to understand since my first language is not english. You are very helpful!
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Originally Posted by katalin
thank you. well i am looking for some muscle definition also.
Main Entry: 1mus·cle Function: noun Usage: often attributive Etymology: Middle English, from Latin musculus, from diminutive of mus mouse — more at mouse Date: 14th century 1 a: a body tissue consisting of long cells that contract when stimulated and produce motion b: an organ that is essentially a mass of muscle tissue attached at either end to a fixed point and that by contracting moves or checks the movement of a body part2 a: muscular strength :brawn b: effective strength :power <political muscle>
Main Entry: 1mus·cle Function: noun Usage: often attributive Etymology: Middle English, from Latin musculus, from diminutive of mus mouse — more at mouse Date: 14th century 1 a: a body tissue consisting of long cells that contract when stimulated and produce motion b: an organ that is essentially a mass of muscle tissue attached at either end to a fixed point and that by contracting moves or checks the movement of a body part2 a: muscular strength :brawn b: effective strength :power <political muscle>
ok, now define how they grow or ''tone'', thats the tough part,not easily found in websters...
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