Reps and Sets question

wriglucy

So...what is the recommended amount of reps and sets for lifting free weights? I want to tone up, and not bulk up, so I know lower weights with more reps, but...how many should you do? For my arms I use 5 pound weights, abs I use 15, squats 15-20 lb weights. I usually do about 20 reps each, and 5 sets...so 100 on each thing. Is that enough?
Thanks!

wriglucy

So...what is the recommended amount of reps and sets for lifting free weights? I want to tone up, and not bulk up, so I know lower weights with more reps, but...how many should you do? For my arms I use 5 pound weights, abs I use 15, squats 15-20 lb weights. I usually do about 20 reps each, and 5 sets...so 100 on each thing. Is that enough?
Thanks!

yoginimary

That must take you a long time.

I wouldn't worry about bulking up. You won't, unless you are committed to it or taking steroids.

I do 2 sets of 8-12 reps for each thing. Sometimes I don't make it to 8. You should be tired at the end of each set and not able to lift any more IMHO.

wriglucy

Another quick question...should I do weights one day and cardio the next? Or combine them both in one day? Is there a better way to do it?

songbyrdsweet

Oh wow... you're really going for quantity there, but the trick is quality, and with reps that high you're just not going to get any results unfortunately.

A lot of people love the word 'tone'....you say that and imagine this tall, slender You with thighs that don't touch and no cellulite and slightly visible triceps and a flat stomach.

Well, tone is not related to that in any way. Tone is the quality of muscle contraction, or how many fibers you can recruit during a contraction. It's neurological and has nothing to do with muscle definition. Muscle definition is the combination of low body fat and muscle that has grown enough to press against the skin.

In any case, I'm guessing that you're trying to look smaller and have some muscle definition, but without looking like a man. Fortunately for you, since you're a woman, it would take YEARS AND YEARS of eating in a caloric excess and LOTS of steroids for you to look anything like a man. I have been lifting for three years now, bulking and cutting in phases, and I have yet to even look stage-ready for bodybuilding. I promise, neither you nor anyone else here will look like a man (unless they're already a man).

Other than that, I agree with marywill. If you can do 5 sets of 20, the weight is too light, and you won't gain any muscle mass or bone density. As a beginner, you should lift just two times per week and make sure you're doing 1-2 exercises for each body part. You can do cardio on your lifting days if you like; it's better to do it after your workout.

edyta

More information on weight training:
http://www.myfitnesspal.com/topics/show/12489-guide-to-weight-training

wriglucy

Wow..thanks guys (well...chicas )! Really helpful!