Please help me with lifting?

Question

HI i have been lifting for about 3 months now. i also drink whey protein. If i do 4 sets of 15 reps with high weights, will i gain mass or will i get mass and get my muscles tone. I want to be big and tone. I use to do a month of high weights with 10 reps, and them a month with lower weights and 30 reps. wich way iss better for bulking up and getting tone, 15 reps or the other way?

thanks for your help.

Answer 1

I assume you're inspired to be like the fitness models that grace fitness magazine covers. While those magazines like to boast what weight lifting routines you should do, almost all of them fail to recognize that those models do tons of cardio. So to begin with make sure you doing sufficient cardio work, otherwise you'll end up getting bulky instead of ripped.

As for your question, bulking up and getting toned are separate issues and thus require seperate workouts. Don't think of this as a bad thing though. Most lifters plateau because they continually do the same workout day after day. By modifying your workout so that you sometimes lift heavy and sometimes lift light, your body is kept guessing, and your muscles will grow stronger and bigger because of it. Here is what I would suggest.

Start by going two months lifting heavy with fewer reps. Aim for about 5-8 reps per set, getting in 30 reps total. So for instance if you are used to doing 15 reps of 100 pounds on the bench press, up the weight to 150 pounds. You may only be able to do 5 reps at that weight, but over the course of 6 sets you'll still be doing 30 reps. This heavier weight will cause your muscles to become fatigued significantly more than what your current workout provides, and thus will grow larger in the process.

For month 3, switch and do light weight with high reps. It sounds like you understand how to do that already, just make sure the weight you use is appropriate. So for instance if you were using 150 pounds for bench press, your muscular strength likely increased in those first two months. Thus going back to 100 pounds wouldn't make much sense because you could likely now get 20-25 reps at that weight. Instead chose say 125 pounds, which at rep 15 you felt like you couldn't possibly do one more rep with proper form. The reason this is so important is because it fatigues your muscles, but by using less stress, you won't gain much mass, rather your muscles will get toned.

The most important thing to remember is not to neglect your cardio. Toned muscles only show when your body fat levels are low. I've seen way too many lifters who stick to just weightlifting and end up looking like a Defensive Lineman in the NFL rather than a fitness model. Hope this helps you on your way to your goal.

Answer 2

You should have plenty of muscle tone with your current workout. For more bulk, you need to insrease the weight, reduce the number of repititions to 8 or so, and do 3 rather than 4 sets. You'll stay toned. Good luck to ya.

Answer 3

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