Toning myth

rovernio
rovernio Posts: 157
edited November 8 in Fitness and Exercise
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?
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Replies

  • schnarfo
    schnarfo Posts: 764 Member
    My gym instructor told me to too this when I had my induction and program made up. Load of rubbish!
  • premiumchilenita
    premiumchilenita Posts: 600 Member
    not that I disagree but, why is it a load of rubbish?
  • jellybaby84
    jellybaby84 Posts: 583 Member
    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.
  • krypt5
    krypt5 Posts: 243 Member
    The media pushed the idea of toning, primarily playing on peoples fear of getting bulky if they lift weights.
  • nurse_chris
    nurse_chris Posts: 189
    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/
  • MaximalLife
    MaximalLife Posts: 2,447 Member
    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?
    Heavy weights build bigger muscles and lower weights with higher reps might not build as much mass, but it adds strength and endurance. I do both!
    I say, yes, tone your muscles by working them; however, do not confuse muscle tone with fat spot reduction.

    The myth is in thinking certain exercises will reduce fat in specific areas of the body.
    It will not.
    Body fat is reduced all over and the very place you want it gone the most will more than likely be the spot hardest to lose.
    That's reality.
    And the key to unlock fat loss is diet - not resistance exercise.
    Resistance helps retain or even build lean muscle tissue which will RAISE your metabolic rate and burn more fat at rest.

    This is why we perform resistance - not spot reducing or "toning".
  • schnarfo
    schnarfo Posts: 764 Member
    Ok I agree with the psychology of it - start low and go heavier and thats exactly what I did, However I think a lot of people..especially women are afraid of pushing themselves and lifting heavy. I see a lot of ladies in my gym who lift next to nothing on the machines and they do lots of reps and they never go heavier. They wont get the results they want from that and would be better doing less reps and upping the weight

    I just thought of something though - I do body pump and love it and I guess thats fairly light to moderate weights and high reps. That definitely works! What I said earlier I guess relates to the ladies I see in my gym with the very light free weights and machines,
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    Its a gimmick big box gyms use to get women in the door. There is no such thing as "toning," its either building muscle or not building muscle. The most proven way to build muscle is to lift heavy. Women are afraid they'll get muscles like men, but most women do not produce enough testosterone to build muscle like men.
  • charm_quark
    charm_quark Posts: 315 Member
    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.
  • engineman312
    engineman312 Posts: 3,450 Member
    just because, i'm posting up about staci. because she isn't toning, and she's far from bulky. i would marry her if i could.

    http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
  • schnarfo
    schnarfo Posts: 764 Member
    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! :D I love that feeling. I find using protein shakes really helps
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    not that I disagree but, why is it a load of rubbish?

    I use low weights and high reps. Lost 3.5 inches in my waist from Toning up. Now to get more definition, I have increased my weights. So it has worked for me
  • slacker80
    slacker80 Posts: 235 Member
    As I was growning up and even to this day with most of the people I've talked to, The idea of high reps was always promoted for "the Cut" LOL! it sounds silly to me now, and found out a few years ago that it wasn't true at all. Maybe it's believed that once the exercise falls into an anarobic zone the fat will melt and the area being worked will become more defined.

    I can't get to specific on the terms and anatomy. I'm not a trainer, but just another joe. However through much internet research as well as Robert Kennedy's Encyclopedia to Bodybuilding there is much emphasis on low reps for strength 3-5 reps, and higher reps for mass 10-15. and for the ideal overall build with qualities from both being 8-12.
  • lglg11
    lglg11 Posts: 344 Member
    In the book New Rules of Lifting for Woman , it explains that the larger part of womans muscles are made for endurance, by lifting light weights with high reps all you are doing is working your muscles efficiently, the way they were meant to be worked, so you aren't promoting any change.

    In order to promote change you must work your muscles inefficiently, heavier weights lower reps.

    I do agree with the premise of starting off with lower weights and working yourself up over time to avoid injury and ensure proper form. I think it will also help keep woman motivated when they feel they are getting stronger .
  • schnarfo
    schnarfo Posts: 764 Member
    As I was growning up and even to this day with most of the people I've talked to, The idea of high reps was always promoted for "the Cut" LOL! it sounds silly to me now, and found out a few years ago that it wasn't true at all. Maybe it's believed that once the exercise falls into an anarobic zone the fat will melt and the area being worked will become more defined.

    I can't get to specific on the terms and anatomy. I'm not a trainer, but just another joe. However through much internet research as well as Robert Kennedy's Encyclopedia to Bodybuilding there is much emphasis on low reps for strength 3-5 reps, and higher reps for mass 10-15. and for the ideal overall build with qualities from both being 8-12.

    This :)

    My instructor told me to do half the weights and like 20 reps. this is why i said it was rubbish lol.
  • stylistchik
    stylistchik Posts: 1,436 Member
    Its a gimmick big box gyms use to get women in the door. There is no such thing as "toning," its either building muscle or not building muscle. The most proven way to build muscle is to lift heavy. Women are afraid they'll get muscles like men, but most women do not produce enough testosterone to build muscle like men.

    Yes! Low weights build endurance, high weights build strength. In cheerleading we had a fitness test that wanted us to do 40 fullpush-ups in 60 seconds. This had very little to do with strength, but endurance. It was good mental practice.
  • MaximalLife
    MaximalLife Posts: 2,447 Member
    In the book New Rules of Lifting for Woman , it explains that the larger part of womans muscles are made for endurance, by lifting light weights with high reps all you are doing is working your muscles efficiently, the way they were meant to be worked, so you aren't promoting any change.

    In order to promote change you must work your muscles inefficiently, heavier weights lower reps.

    I do agree with the premise of starting off with lower weights and working yourself up over time to avoid injury and ensure proper form. I think it will also help keep woman motivated when they feel they are getting stronger .
    ^^^^^
    THIS
    And as mentioned, I see value in both and do both heavy low rep as well as light high rep exercises.
    I want endurance as well.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    In the book New Rules of Lifting for Woman , it explains that the larger part of womans muscles are made for endurance, by lifting light weights with high reps all you are doing is working your muscles efficiently, the way they were meant to be worked, so you aren't promoting any change.

    In order to promote change you must work your muscles inefficiently, heavier weights lower reps.

    I do agree with the premise of starting off with lower weights and working yourself up over time to avoid injury and ensure proper form. I think it will also help keep woman motivated when they feel they are getting stronger .

    I agree :)

    In NR the first 2 workouts are 15 reps, next 2 are 12 reps, then 10 then 8.

    I see nothing wrong with starting with lower weight/higher reps. That's where I started. Progression to heavier weights and lower reps is key.

    I DO disagree with doing AMRAP (like 100 or something..lol) with VERY light weights and never progressing.
  • CMomma23
    CMomma23 Posts: 132 Member
    My motto is Chalene's motto... GO HEAVY OR GO HOME! :) Our bodies are much more capable than our minds believe.
  • epoeraven
    epoeraven Posts: 458 Member
    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.

    Totally agree!!! Not to mention the potential for injury when beginners with little experience might not lift properly.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    I think they just dont have the proper training source.
    Women are aftraid of getting beefy and this isnt the case!

    For instance this chick
    CarrieBeforeAfterLeangainsDiet.jpg

    CarrieBeforeAfterLeangainsback.jpg

    She can deadlift 200+LBS x4 and she weighs 114lbs.
    She isnt bulky but she knows that high weight low reps makes you stronger.
  • nurse_chris
    nurse_chris Posts: 189
    I wouldn't exactly say that women do not produce enough testosterone to "bulk up", they just do not eat enough calories to produce a muscled frame. I tell this to a lot of people in my gym - men and women. Men that they do not eat enough protein and calories to get big and women that they really do not have to fear of getting "bulky" because they are not eating in the 2400 - 3500 calorie range.
  • nataliemae2011
    nataliemae2011 Posts: 37 Member
    most of the posts are inaccurate, Low weights and high reps tone because you are focusing your muscule to work harder using the actual muscule. Most people that do high lb weights are just lifting it for a breif moment. But when it is a lower weight you can focus your muscule group to lift and slowly raise up or down. Your concentrating the muscule(like a pulse) It does alot more work then a quick heavy lifting. Most men and women that lift a high amount are not very stong persay. Again they can do the high amount for a short period of time. Lifting a low amount slower acctually can make stranger muscules.
  • slacker80
    slacker80 Posts: 235 Member
    My motto is Chalene's motto... GO HEAVY OR GO HOME! :) Our bodies are much more capable than our minds believe.

    Love it! That motto runs through my head quite often. Drilled into my head back in my ealry 20's from a great guy I use to know at my old job. He was an amature bodybuilder and said that motto ALL THE TIME. like a broken record. lol
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    most of the posts are inaccurate, Low weights and high reps tone because you are focusing your muscule to work harder using the actual muscule. Most people that do high lb weights are just lifting it for a breif moment. But when it is a lower weight you can focus your muscule group to lift and slowly raise up or down. Your concentrating the muscule(like a pulse) It does alot more work then a quick heavy lifting. Most men and women that lift a high amount are not very stong persay. Again they can do the high amount for a short period of time. Lifting a low amount slower acctually can make stranger muscules.

    I think you need to do some research hon. :flowerforyou:
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    most of the posts are inaccurate, Low weights and high reps tone because you are focusing your muscule to work harder using the actual muscule. Most people that do high lb weights are just lifting it for a breif moment. But when it is a lower weight you can focus your muscule group to lift and slowly raise up or down. Your concentrating the muscule(like a pulse) It does alot more work then a quick heavy lifting. Most men and women that lift a high amount are not very stong persay. Again they can do the high amount for a short period of time. Lifting a low amount slower acctually can make stranger muscules.

    lol.
    Its all about muscle fiber.
    High rep low weight only hits certain fibers.
    For best results it was recommended to me to lift on a 3Day split routine.
    The first 3 days you lift heavy 5-8 reps 3-5 sets.
    After your rest days the next 3Days will be lower weights, appx 20% lower with high reps 8-16 3-5 sets.
    This way you hit all the muscle fibers but you also give ample time for recovery.

    For those doing high reps all the time...yea you get a great pump because that muscle is pumped full of water but for strength you need to lift heavy. Gains follows strength!
  • krypt5
    krypt5 Posts: 243 Member
    most of the posts are inaccurate, Low weights and high reps tone because you are focusing your muscule to work harder using the actual muscule. Most people that do high lb weights are just lifting it for a breif moment. But when it is a lower weight you can focus your muscule group to lift and slowly raise up or down. Your concentrating the muscule(like a pulse) It does alot more work then a quick heavy lifting. Most men and women that lift a high amount are not very stong persay. Again they can do the high amount for a short period of time. Lifting a low amount slower acctually can make stranger muscules.

    Lesson 1: Progressive tension overload builds muscle.
  • tangal88
    tangal88 Posts: 689
    Even a man with "low" testosterone levels is still 10 times higher then a women, even one with naturally "high" levels.

    So yeah testosterone makes hugh difference. Calories and protein also figure in - but a women is NOT going to get "bulky" with a high protein diet, or raising her calorie levels. She is also missing the hormonal component.

    An even a women naturally predispositioned to build muscle fast, lifting heavy, low reps, with perfect form, excellent diet, correct routine, high enough protein, and very high calories - if she gains 6 lbs of muscle a year - she is doing amazing.

    You don't wake up one morning and go "wow where did all those muscle come from"

    Its just NOT that easy - even with all the pieces in place. Even men need to work at it very hard.

    Many women do not realize all that is involved, and that even with all that - you still need low body fat levels to look like a body builder - MUCH lower then a women usually carry's, even when dieting - unless she is specifically training AND eating to reach that level. And you can reach that fat level and also build mascle. You do one or the other.

    For those who ask "Why Lift Heavy With Low Reps"

    -Higher calorie burn through 24 hours period
    -Better overall fat lose
    -Better Belly Fat Lose
    -More definition
    -Injury prevention
    -Confidence Boost
    -Oteoperosis Prevention
    -Faster Strength Gains

    Details of each below, its a fast read

    http://www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights

    That article is just a recap, but there are some really good studies out, proving the same. As well as the first hand experience of myself and many of the lovely ladies on this board.

    I have noticed lots of strength gains, that I use actively in everyday life.

    (Ask about me pushing a car out of the mud recently, by myself, a 5"2", 47 year old women. Or allo the things I help my husband do while we are remodeling our house, including sheet rocking ceilings, carrying sheet rock and boards up and down stairs, and lifting lots of heavy stuff.)

    Lifting heavy, I lost fat faster, leaned out faster, then doing low weights high reps. Diet is very important of course, as well.
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Bump
  • TrophyWifeSass
    TrophyWifeSass Posts: 490 Member
    Loving this thread. I can not believe the difference in my body since I started lifting heavy. So cool. I'm 5' 9" and weigh 158 (most days) I can wear size 6 jeans, in the past at 160 I would wear a size 10. When I tried on those 10s they fell off. This was the best thing I have ever done regarding my health. I feel strong, confident, happy, amazing, all good stuff. When I started my journey I was doing Body Pump classes, I learned about form in those classes and that helped me transfer over to NR, so I do think lifting lower weights has its place, just saying more has happened for me when I made the switch as far as body comp. Also like to add I really work on getting protein and I do run 2x's a week for the stress, Not sure the running is doing much but it does allow me my wine and fun nights out:smile:

    Any other heavy lifters want to be friends, please add me. Thanks
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