i know there are body building forums and such but i don't like them so i figure i'd ask s2ki's OT
i'm trying to tone up not really bulk up
what works better more weight less reps I.E. 6-10 or less weight more reps 15-20

a friend of mine told me do one set light to get the blood flowing to the target muscles then go heavy for one set and alternate

what do you guys suggest?

 

the best way to "tone up" is circuit training. working out with weights and keeping rest time in between sets short. thus keeping your heart rate around 140bpm, allowing you to retain your muscle mass and lose the fat.
there is no way to lose fat and gain muscle in the same time frame.
none of your workout is going to be worth anything if your not counting your calories and watching your macronutrients, carbs, proteins fats.

consume 1-1.5 grams protein per lb lean body mass and try to spread your meals out so that you have a steady supply of nutrients.

 

I've chosen a new uniform for you to wear until you've reached your beef up goal. I've taken the liberty of ordering you 7, one for each day of the week:



/mycontributiontothisthread

 

You can't "tone". You can gain muscle, or cut fat, or the reverse of both. So, you're going to be cutting fat I take it. You must eat a caloric deficit.. i.e. burn more calories than you ingest. When you do this, even if you're careful, your body is at times going to want to burn muscle as well. To combat this, lift heavy, low reps.

 

I think you should register with bodybuilding.com, I don't post at all, but I do a bit of lurking there. I buy all my supplements there and there is tons of useful nutrition on that site.

heres a link to a regimen I followed for a few weeks; I then stopped for a week and went back on it for another 3 weeks. I went from 158 to 143 in 3 months following this diet. I also gained a ridiculous amount of strength.

If you've never taken any protein supplements; I would highly suggest this as it provides a great source of protein and amino acids, which is essential to building and retaining muscle.

To see really good results you need to be consistent with your diet and exercise; you only get out of it what you put in.

http://www.bodybuilding.com/fun/gluhareff2.htm

 

Diet+heavy weights= what you want; a little cardio thrown in couldnt hurt

 

its not on her chest

 

Oh snap!

 

This is true. I must admit, sometimes I enjoy the itty-bitties. Depends on the girl they're attached to!

 

Just eat good amount of protein from food post workout within 30mins. That'll beef ya up.

Oh, and do heavy weights with low reps.
One / two muscle part a week.