Please Scroll Down to See Forums Below 
I am a female, 26 years old, and I want to add a little tone to my arms and abs. I don't want to look like an athlete and get big muscles - just get toned and get a little less whobling around of my skin. My boyfriend says that I should do more reps with smaller weights for my goals, and not big weights for fewer reps as I did. How shall I better get the results I want - more reps/less weight, or less reps/more weight?
gaintrain87
New member
Change your nutrition. How long have you been training? What are you stats? Whats your diet like?
If you're just looking to Tone-up as you say.
Then Higher Reps will help.
But being Old-School ~ I think a Well Rounded Training Regiment is Important, whether you're Male or Female.
So having a few weeks with Lower Reps and Higher Weight is also important.
But it all depends on your Current Stats, as to how you would go about your Training.
Height/Weight/BF %...................................................... JP
P.S.
Women can't Build Big Muscles without AAS.
They just don't have enough available Testosterone in their body.
Tannedncali
Banned
My gf actually works out with me. We do the same exercises, same sets and same reps. Obviously Jens weights are alot lower than mine. Our workouts are basically 3-4 sets for each exercise, in the 15-8 rep range where we will use enough weight to go to failure until we can't do that last rep. Meaning first set we can do 15 reps, then next set add weight and can only do 12 reps, then add weight and can only do 8 reps.
And she looks awesome. Not "muscular" but instead very toned and sexxy IMO. We do vary sometimes with body parts, where if it's my chest day she will join me for benching but then go do squats and ads while I continue with my chest exercises.
And she looks awesome. Not "muscular" but instead very toned and sexxy IMO. We do vary sometimes with body parts, where if it's my chest day she will join me for benching but then go do squats and ads while I continue with my chest exercises.
Both are important. Heavy weights are what build and sculpt the physique, while higher repetitions increase metabolism and help define the muscles. Look at the girls with the most impressive glutes and legs and they can all squat a significant amount of weight.
I would do 1-2 exercises where you focus on lifting heavy (6-10 repetitions per set) and 1-2 exercises where you focus on high repetitions (15-20 repetitions per set) per body part per workout.
You get the best of both worlds that way.
I would do 1-2 exercises where you focus on lifting heavy (6-10 repetitions per set) and 1-2 exercises where you focus on high repetitions (15-20 repetitions per set) per body part per workout.
You get the best of both worlds that way.
Tannedncali
Banned
Lol. You tell her to change her nutrition without even knowing what her diet is? So if her diet is perfect your just going to have her change it around on her?
gaintrain87
New member
Yep.
Sent from my SM-G920T using Tapatalk
Sent from my SM-G920T using Tapatalk
gaintrain87
New member
Diet is the key to all change, not how many reps your do, not how many sets you do, it is what your eating. Sure reps sets and weight play into the picture but your diet is whats going to paint the picture.
Tannedncali
Banned
I see. So it's really all about my diet that's the key? Not my sets or reps, but my diet. This is, well this is just great info and just changed my whole way about working out. Fantastic info man!!!.
gaintrain87
New member
Tannedncali
Banned
Again thank you!!! Are you a personal trainer, maybe can hire you since u know sof much.
high reps and short time between sets keeps the heart rate up more then the low rep take 5 minutes between set playing with the phone workout
if you want greater fat burn then speed up your workouts.. push yourself more to get all you can out of resistance training
if you want greater fat burn then speed up your workouts.. push yourself more to get all you can out of resistance training
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
For this kind of purposes, I am a strong advocate of higher reps with smaller weights. This is a good way of getting ripped without gaining really much muscle mass. Basically, it is a good way of burning calories, and making your muscles work. Also, if there are just particular areas that you want to work on, yohimflame is a good product to use topically for localized results.
I think both types of lifting are important overall. I think what you want here is some more fat loss. For this I would recommend high reps with as little rest as possible between sets. This will keep your heart rate up and act as cardio as well as strength training at the same time. As mentioned, diet is a very important part of the equation here as well.
Jay Scott
Retired VIP
If you want to tone up - diet is the key. As for exercises and rep range - I would do both (start heavy/low reps, finish light/high reps)
I train people for a living and I can't stress the importance of diet. I always use this analogy. Look around you average gym when its busy at 5:00PM. Everyone is training at least remotely hard. Everyone is doing pretty much the same exercises. Why do some people look good and most people don't? It's what they are doing out side out of the gym -> Diet
Here is a good article for you to read on how to properly set up a diet for fat loss -> http://www.evolutionary.org/cycling-carbohydrates
Send me an email/PM if you want any help developing a personalized diet program!
Tannedncali
Banned
Lol I was being sarcastic. Yea sure diet is important but so is training ton workout the muscles and build and tone.
I think this was a planted post. What girl would come on asking for strangers advice in some forum when they say they have a bf who already gave em advice?
And who cares what her diet is, she is only asking for what reps are better for toning. Maybe that's why she hasn't bothered to respond yet, she read stuff about diet and realized her question isn't being answered.
I think this was a planted post. What girl would come on asking for strangers advice in some forum when they say they have a bf who already gave em advice?
And who cares what her diet is, she is only asking for what reps are better for toning. Maybe that's why she hasn't bothered to respond yet, she read stuff about diet and realized her question isn't being answered.
Similar threads
