Building muscle mass and toning muscle?

Question

Correct me if im wrong, but is building mass basically getting more muscle and making your self stronger while toning it is keeping the muscle you already have but simply reducing the fat levels so that it may look better? Is building mass using high weights and low reps while building tone uses low weights and more reps? How can i build as much muscle mass as possible? Please help me on this issue, im pretty confused.

Answer 1

You are correct, for mass and strength building you need to do low reps with high weight. The most important aspect will be your diet though. You need to take in 1-2 grams of protein for every pound of your body weight. So if you weigh 200lbs you need to take in between 200-400 grams of protein every day. This is only if you are serious and training serious. If you are not, then it will be a waste of your time and money. If you are serious about your training, and you are doing heavy weight with 6-8 reps per set, then you will notice the difference immedately. The most common mistake I see is people that train very hard, but their diet sucks and they are not giving their muscles enough protein to grow. I promise if you train hard and get 1-2 grams of protein per pound of body weight every day, you will explode in muscle mass and strength. Also, remember that you want to constantly progress. So as soon as you can do a weight for 8 reps, add 2.5 lbs. Then when you can do that weight for 8 reps, add another 2.5 lbs. Just a little at a time, the key is to keep moving forward.

Additional---
Remember, your muscles grow while you rest. So when I say serious training, I dont mean training the same muscle groups 5 times a week. I mean that you train hard when you are at the gym and you make it to the gym at least 5 times a week. Unless someone is doing steroids, they can not train the same body part more then 2 times a week, 3 at the very, very most depending on the person and their age. I personally like to train chest, tricepts, and shoulders on mon and thurs. Then do back and bicepts on tues and fri. Then do legs on wed and sat and take sunday off completely. Last thing, I know that most people dont like to do legs but there has been study after study after study that shows people that train their legs gain anywhere from 10%-21% more UPPERbody strength then people that just train their upperbody. I know it sounds crazy, but its the truth. It is your body trying to remain in a state called homeostasis. Your body likes everything to be equal and balanced and does much better when everything grows equally.

Answer 2

1

Answer 3

Build Ripped Muscle Fast

Answer 4

Hard and heavy work outs with weighs will build muscle. Muscle is heavier than fat, therefore people wonder why they are not really loosing much weight. A light workout that burns calories but doesn't actually work the muscles hard is the best way to loose fat without building mass. Things like raking leaves a large yard will burn fat. Just walking at a regular pace will keep you tone w/o actually building huge mass, as opposed to jogging up and down stairs and lifting legs hiiigh.

Answer 5

yes you are correct. although technically it's physiologically impossible to tone muscle as it is always that way. subcutaneous fat covers the true shape of skeletal muscle.

building muscle is all about the diet and using progressive resistance to constantly increase your training intensity. a good diet to follow is 40% protein, 40% carbs and 20% fats. a good read on learning how to design a proper training program can be found in any of the early books written by Tudor Bompa on "Periodization".

Answer 6

Tune muscle

Answer 7

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Answer 8

get on protein with whey..eat everything you can..when your full eat more. then work out using high levels of weight and low repetitions..also incorporate a drop set to rip ad tear muscle..on your last set after completing your max weight..drop the weight 20-30 pounds and continue to do the exercise till you cannot lift that weight then you'll drop it again and repeat and so fourth..then drink/eat protein after workouts...always stretch!

for inspiration watch a ronnie coleman video haha

Answer 9

Building mass requires much more eating of high protein foods then toning. With toning you want to eat about the same as you usually eat. With building mass you want increase your caloric intake and consume more protein.

Answer 10

The accepted terminology is muscle "building" and muscle "toning". True, "building" muscle in it's sense of the word is just that, adding more muscle mass. It does in turn increase one's muscle strength, but done solely and it will decrease muscle endurance and the speed at which a muscle will contract; or move. Muscle "toning" is the process of "ripping" or breaking down the muscle fibers in order to strengthen them. It does not solely eliminate fat around the muscle as indicated previously, but also strengthens the muscle(less than "building"), builds muscular endurance, promotes an increase in power, and can be a decent cardiovascular workout if done correctly(circuit training).

Now most guys usually want to build muscle and get bigger while most women wish to "tone" and improve the shape of their body. There are exceptions to this stereotype and for the women who wish to lift weights worry not, you will not blow up like men do because of a testoteronal difference in women's bodies. Both have different advantages and if used together properly anyone can get big and ripped simultaneously; it just takes HARD work.

Now that you know the purpose and result of each type of exercise I will quickly explain how one integrates those facts into a workout. First and foremost, you MUST determine your physical goal(IE: what parts of your body do you want to improve? do you want to rip or build each muscle?). Those who are serious about getting into shape that have a set workout plan, and a good diet will see results immediately and won't want to stop after the initial wow-factor.

The correct way to build muscle mass is to lift considerably heavy weights that you are only able to lift 5-8 times for 3-4 sets. There are two ways to do this; 1) find a good weight and stick with it for a pre-determined 5-8 reps 2) start with a weight you can do 10 times with considerable effort on the first set, then add 10 pounds for major muscle groups(chest, back, legs) and 5 pounds for minor muscle groups(biceps, triceps, shoulders) doing 8 reps this time. For the third set, again add weight accordingly to the muscle being exercised and do 6 reps. If you decide to do a fourth set, do the same weight for another 6 reps. Either one is effective just ensure that you aren't doing a weight that's too light as you should be struggling on the last rep of every set, especially the last set.

The correct way to "tone" muscle is to lift a light to moderately light weight for 3-4 sets anywhere from 12 reps up to infinities(lifting till you can't anymore). Again, the goal of "toning" is to see more definition in the muscles and become "ripped". The most effective way to do this is to circuit train. Circuit training is the process of doing exercise followed by exercise with a short if any rest at all. The purpose is to create a cardiovascular workout while lifting weights in order to burn fat while "ripping" the muscles basically killing two birds with one stone.

In order to effectively use either method, one must have a healthy diet consisting of chicken, turkey, fish, lean red meat(sparingly), vegetables, fruits, lots and lots of water, "whole" breads, dairy(sparingly), "whole" pastas, egg whites, and anything else that's either organic or 100% natural. For you specifically, in order to build more muscle mass you need to ingest a good amount of protein as that is the main catilyst for "building" mass. For those who aren't attuned to proper eating habits, when people exercise or for that matter lift weights an additional amount of energy is used up and the body must account for it. True the goal for many is to burn more calories than one takes in, but it's essential to always eat before and immediately after every workout; your results depend on it. A good protein whey supplement is essential for any serious lifter since one can only eat so much food in 24 hours and muscle "building" requires additional protein so it only makes sense. Make sure to drink a lot of water with protein supplements and lifting in general since your added muscle mass will require more water on the daily.

Just a few precautions;
Always make sure your body gets what it wants; if you feel very tired take a nap, if you feel hungry eat food, if you're thirsty(which will happen A LOT) drink water, if you feel mentally drained take the day off.

Make sure to only workout each muscle 1-2 times a week depending on the intensity of your program. Doing each 3 times or more will not allow your broken down muscles to recover ultimately decreasing muscle mass and strength.

People don't realize that it's actually your rest periods that give your muscles time to grow not while you're at the gym. In fact, many athletes over-train and don't eat or sleep properly causing a burnout that leaves them useless and pretty much lifeless for at least a week.

Improving your physical prowess will in turn improve your confidence, mental capabilities, and open doors to new opportunities never imagined. Take it seriously and you will wonder why you hadn't started earlier. Lift hard and lift smart