Toning myth

SGRHO23

Interesting.

charm_quark

Not a scholarly source, but some good explanations. I think the problem people get with low weight/high volume is they are very slow to increase the weights over time.....

http://www.daveywaveyfitness.com/tips/high-reps-low-weight-vs-low-reps-high-weight/

Great article!

When 6 months ago, I began gym, I started with high reps - low weights. Everytime I felt it very light (using the same weight for about a month) I increased the weight.
Lately (last 30 days), I began increasing weights faster and doing fewer reps and see better results to my body.
But I feel more sore, but only for one day after the exercise.

Its a good sore though right? Lets you know youve worked hard! I love that feeling. I find using protein shakes really helps

Yes it is!!! I love that feeling too!!!! I don't use any protein shakes, but the days I work out with weights I try to increase my protein intake through food (tuna, chicken, eggs, cottage cheese etc.)

moyyster

Great thread!

rovernio

nice

rovernio

nice

bpurc22

You burn about 50% fat when doing 6-8 reps, and if you're using higher weight (which you should), it takes more energy in general to do each rep. There's no evidence to prove that you use a significant amount of fat past the initial 6-8 reps.

carolynmittens

i find it so irritating when people are telling newbies in the gym to train with high reps and low weights to get firmer and more toned muscles. Why do they think training high rep low weight would get you more toned?

that's exactly what a trainer told me last week, he saw me lifting 25 lb dumbbells and told me i needed to be getting more reps in. i asked him why, these weights are freaking heavy so i can't do a ton of reps. and he told me "well, you need lighter weights then." um, what? i told him but i'm trying to improve, wouldn't that mean gradually lifting heavier and heavier? he said yeah sure, if you want to get bulky. i told him that women bulking up like that is a myth!!!!!! and he said "says who" but i didn't know who, i just know it's a myth :P

ninerbuff

not that I disagree but, why is it a load of rubbish?

Because it doesn't firm up the muscle the way it's said to. While you may build some muscle endurance, muscle needs a good amount of resistance to "harden" it up.
For example, walking puts a load on your legs. Walking longer distances may build up your stamina, but doesn't firm up your legs anymore since the resistance isn't increased.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff

I think it's good advice for most people.

It's not going to get your MORE toned than lifting heavier weights but, if you haven't lifted before then it will start you off on the toning process and keep you motivated. Lifting too heavy to start off with will result in many people feeling very sore, discouraged and giving up. Therefore they won't tone up at all. If they start on low weights they feel confident, start to tone up and then progress to heavier weights.

I think the advice is probably mopre about psychology than physiology.

No such thing as a "toning" process. Correct terminology would be "conditioning" process. Not a rip on you, just thought that it's good for people to know that don't that "toning" is incorrect terminology when it comes to fitness.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

xMissy6x

i dont think id wanna meet her down a dark alley..... she would kick my butt lol

rovernio

ven though there is a lot of info on the net and in books people still stick with there opinion

rovernio

nice to see some people do know there stuff

rovernio

hahaha a lot of trainers dont know mutch about weightlifting they say alot of things that dont make sence like creatine is like steroids etc

rovernio

and about starting with low weight to increase motivation i think many people love to feel sore after a workout i started really heavy when i was like 14 years old and when i was 15/16 i was already looking like rambo :P

ninerbuff

hahaha a lot of trainers dont know mutch about weightlifting they say alot of things that dont make sence like creatine is like steroids etc

A lot of the newly "graduated" trainers of today rely too much on functional training which the actual roots come from REHAB training. Somehow some of this rehab training transitioned to the gym and now a lot of trainer use Bosu, stability ball, balance boards etc. as their sole means of training clients. While I'll occasionally use unstable surfaces, unless you're running on surfaces like a pool cover over a pool, jumping on "big balls" like the ones on WIPEOUT, or walking across a 4 inch wide beam, there is really no point to using "rehab" methods for training if you aren't going to apply them. Some will claim about the "core" workout from them, but you can get a much stronger core doing squats, deadlifts, bent over rows, and just plain old direct ab work.
Don't buy the hype.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

addisondisease

Oh my gosh there topic is filled with bro-science!

1. Stop saying toned, toning, tone. 99% you aren't using it right.
2. Stop being so weak and move some weight
3. Light weight high rep might as well be cardio if you know your form start training closer to your maximal effort.