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I don't believe in damaging a muscle when you are going for tone. If you want to build muscle mass (which I don't), then you want to do enough volume of lifts to induce a bit of damage. After this, you need to allow the muscles enough time to recover to rebuild themselves a bit bigger than they were before. If you are going for tone...you want to do less sets and volume so you don't damage the muscles. Since you are not damaging the muscles, you can work those same muscles out more often. How Many Sets for Muscle Tone? The goal for muscle tone is to avoid damaging the muscles. One of the ways to insure that damage doesn't occur is to keep the volume low. I would recommend 2 exercises per body part and 3-4 sets for each exercise. How Many Reps in Each Set? Very few people understand how effective low reps are for muscle tone. Low reps create harder contractions and over time, your muscle will display better tone. Feel free to include medium to high reps, but make sure you don't neglect heavier low rep training as well. Gaining strength at a low body fat level is a great way to look ripped! It is Important to Work the Muscles Often When Going for Tone! This is an overlooked tip that will quickly accelerate your ability to increase tone in a worked muscle. Muscle tone is basically the partial contraction of a muscle in a relaxed state, so your muscles are contacting a bit on their own even when you are completely relaxed. The way to increase this is to contract you muscles hard (workout) on a frequent basis. Again...you want to avoid muscle damage, otherwise you will over-train the muscle if you work it soon. Another problem with working a damaged muscle it that it won't contract as hard, so the workout will have less toning benefits. Forced Reps and Training to Failure is a BAD Idea When Going for Muscle Tone Going to the point of failure will increase the likelihood that muscle damage will occur. The bad thing about going to failure is that it teaches your muscles to fail! Your body will react by not contracting that muscle quite as hard for the next set, it will also result in less muscle tone outside of the gym. Going to failure and forcing reps is great for muscle mass, but terrible for muscle tone! Here is Common Mass Building Split Routine A popular mass building routine is the "3 day split". This is where you work the entire body over a period of 3 days. Day one could be Chest, Shoulders, and Triceps...Day 2 could be Back and Biceps...Day 3 could be Legs and Abs. The benefit here is that since the muscles are getting damaged, they need more recovery time. Also since you are only focused on a couple of body parts, you could really do a high volume of intense lifts for each body part. Cardio would be limited to maybe twice a week for 30 minutes. Muscle Tone Works Better With a "2 Day Split" Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don't need much recovery time when you don't damage the muscles. Note: This is just a quick outline to setup a good workout routine. The goal for muscle tone is that you want to avoid damage, since sore muscles aren't your ally. Generate strong contractions on a regular basis with less sets, then spend the rest of the time burning off body fat with cardio. Make sure and lift heavy at times, but stop short of reaching failure.
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