What is the difference in reps between muscle building and toning??
138293
Muscle building = fewer reps + heavier weights\nToning = more reps + less poundage
78725
I used to do a lot of bench presses to build up my chest.  I never was very big... but my chest is pretty big in proportion to the rest of my torso, and very strong for my size.\n\nPush ups are okay, but they are more for strength and stamina than for building bulk.\n\nWhen doing bench presses, vary the width of your grip and the incline of the bench to work a wider range of muscles in your chest to build faster.\n\nGood luck.
1009384
Do heavier weights and less reps.. This is power weights.. you're doing this to bulk up... Eat more more Carbs in your diet...with protein... You will need to eat more.. to feed the muscle..
425818
Spot training is a myth.  You cannot lose ONLY your stomach.  Generally the first place you put on fat is the last place it will come off.  You may just be genetically predisposed to the "apple" shape.\n\nSince the muscles are underneath the fat, toning the muscle will not dramatically change the appearance of your stomach until you lose the fat.  The best way to do that is cardio, and tons of it.\n\nHowever, there is something to be said for strength training.  When you lose weight, you lose both fat and muscle mass, and strength training will help you retain more muscle so as you slim down you become toned instead of just a smaller flabby version.  Also, muscle has a higher resting metabolic rate, so the more muscle you build, the more calories you burn just by existing.\n\nShort answer - go ahead and tone up the stomach muscles, but you need to burn of the fat w/cardio to be able to see the results of your toning.
458182
women usually don't produce enough testosterone to build big muscles, but having a layer of fat on top of the muscle will make your arms look big rather than toned.  Work on lowering your body fat percentage by doing cardio for 30 minutes five days a week.  Make sure to use your arms, don't hold safety bars on machines.  After a month of this, add toning to your routine; use light (5-10 lb) dumbells and do 3-5 sets of 12-15 reps of curls and lifts.
1005763
To get definition, concentrate on repititon of exercises with less weight.  That will define the muscle being used, and tone it without just adding bulk.  Using a mirror to watch as you isolate each muscle seems to help.
81654
Any form of resistance training with the proper amout of calories to sustain whatever muscle you have. Also Cardio is essential even for those trying to tone or gain muscle, however limit your cardio training to 3 to 4 times per week no longer than 30 to 40 minutes, anymore will work against your current goal.
473307
Building muscle mass requires high intensity training. This is basically what you have described; high weight, low reps.\nI would suggest 2 sets of 6-10 reps in good form  making sure the muscle group is worked to failure.
355966
Steroids.\n\nHaha nah I'm just kidding.\n\nBuilding muscle FAST is hard as hell though.  The most important thing you're going to be looking at are a few components.\n\nWeightlifting: Split a routine anyway you want to, but use HEAVIER weights and LESS reps.  That doesn't slowly break down the muscles like high reps, but instead tears the fibers.  But, I guess the biggest question is, are you trying to bulk up or tone your muscles?  Sorry, it's impossible to do both at the same time...unless you're on 'roids.  Which is a bad idea (duh).\n\nDiet: Lots of protein.  Lots and lots and lots.  Like, 1.5 grams of protein per pound of bodyweight per day.  Get your GOOD carbs in too.  Creatine may be a supplement you may want to try, but if you're on creatine jump up your water intake to about 1.5 gallons of water per day.  Basically, creatine is part of your ATP system, and it's found in red meat.  If you take the supplement, it supplies your muscles with a little bit better "push" and helps them in that regard.  It also causes your muscles to retain more water, thus making them look bigger.\n\nJust stick with it man, don't let up and you can pull it off!  Send me a message if you have any questions.  GOOD LUCK!
1089511
Well, not really. You need the weights to build muscles, but there are ways to tone your forearms, but they will not build. Use something like a rubber ball, place it in your palm and squeeze it 20 times, then switch to the other arm, 20 squeezes, then go to the first arm, but this time hold it for as long as you can as hard as you can. Alternate these in variing reps and duration. I had one of those hand grip things, while laying in bed I would do 20 reps, switch arms, 20 reps, do this 5 times, then I would hold it closed till i counted to 60, then I would do as many as I could till I could not move my hand anymore, within 3 months I have very defined forearms.
596781
Not even Arnold was perfect so you may want to stop worrying about it; however i thnk the concensus among modern weight trainers is that to build muscle mass you have to focus on forcing the muscle to fully contract during the 'pump' phase - usually attained with high weights low reps HOWEVER different people may find different methods work better.  Also give adequate time between sessions to allow the muscle to rest - overworking muscles have proven to produce LESS mass not more.
1075956
if you want to build muscle then eat then exercize.  If you want to tone muscle then exercize then eat.
530890
The answer- weight training. I agree with the push ups you can build the chest. But, you will hit the plataeu at very soon as the resistance is constant.\n\nSo, you take weight training seriously. The pressing motions are the compound movements which contribute largely for the developement of pectorals (chest). At the same time you have to devote for the flies too as it is an isolation work out.\n\nYou can feel free to write me if you need a well structured work out.\n\nGood luck.
50390
It depends.  Did your muscles ever get sore from working out? For me, after a while, my muscles do not get sore; they get used to the exercises I do and to the number of reps I do.  It doesn't matter so much if your muscles get sore as it does that you are getting results.  If you are accomplishing what you want, either gains in size, strength or definition, then it doesn't really matter.\nOn the other hand, maybe you aren't doing enough sets.  It really depends on what your goals are, and we can take it from there.
430246
You can't gain muscle.... you have a certain amount of muscle and you are not going to get anymore. But you can tone and/or add bulk.  Nutrition and exercise both play an important role.   One without the other will not give you what your body needs.  You need balance.
38393
There is no such thing as spot toning, it is a fitness myth. Any reduction in fat will result in a slight loss from all parts of the body. As humans we tend to gain weight from the center out, thus you generally notice weightloss in the face first. You could potentially become lean enough to showcase your breast fat to the leaness of the rest of your body.\nwww.acsm.org
361473
Resistance training is using some kind of weight or other force to make your exercise more difficult and build muscle.\n\nLean Body Mass is the percentage by weight of the muscle tissue in your body.\n\nFat Body Mass is the percentage by weight of the fat tissue in your body.\n\nCardirespiratory endurance is a measure of how efficiently your heart and lungs operate during vigorous exercise.