Hello, Ive recently decided that I want to do some weight training and work on my upper body tone. I dont like weight machines. I prefer to use free weights. I have about 10 different upper body exercises using free weights.

Whether working for tone or for mass Ive always used 3 sets. I workout 3 times a week. Anyway I had always believed that for a tone workout you needed to use light weight with a lot of reps. For a mass workout you needed to use heavier weights with less reps. Well I was just doing some searching on the internet and I think I found some things that say otherwise. Now Im not sure anymore. Id really appreciate some input on this.

I read that your muscles shouldnt be sore after a tone workout. I must be doing something wrong then because my muscles are sore. Here's an example of what I would do for a tone workout instead of a mass workout.

Mass-Bicep curl- 3 sets of 10, 25 lbs.
Tone-Bicep curl- 3 sets of 20, 15 lbs.

Do I have it backwards?

is that all you do??? if thats so not only do you have it backwards you have it upside down back to front and inside out man

I have seem many of your posts, and most just link back to the same site.

Are you spamming this wonderful fitness site with your crap?

Hey, CHAP! I have the CHILL-STRAP to give you a NAP now cut the CRAP!

uh, thats better.....

Young man start here and do some fundelmental and basic reading. It will do you good!

Weight Training 101

Basics on weight loss and weight gain

Weight Training Technical Articles

How to get abs guide



Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)

And then come back post any questions you may have,


Chillen

Well no, I have 10 upper body free weight exercises. Then I do 2 ab exercises 3 for legs, and then 2 more abs. Then I ride one of the bikes for 30 mins to an hour.

I was just giving an example of how I thought tone and bulk exercises worked. Thats not even the weight I use for bicep curls, it was like I said just an example.

Thanks for the links, I'll definately do some reading and get back to ya if I have any more questions. Appreciate it.

"muscle tone" is really referring to how much muscle tension there is even when relaxed.
Better known as myogenic tone/tonus. I've never seen anything that suggested this would be improved by doing high reps.

Feely's Abridged Osteopathic Dictionary | -T-


I really feel this should be plastered all over the board.. people need to know what tone REALLY is, not what the myth of toning has made it into.

I have heard talk about heavy lifting improving myogenic tonus, but I haven't seen any studies (however, I haven't been looking either)

Great post KARKY......couldn't agree more.

Whenever I've seen definitions of the ' tonicity ( " tonus " ) of muscles ', it has always been in the context that you just touched upon - namely, the level of muscle contraction " at rest ".

Too many people mistakenly interpret getting ' toned ' as being synonymous with getting ' defined / cut / losing body fat '. When, the strict interpretation of the definition of ' tone ' has nothing to do with being " cut " or " defined ".

Im looking to start a workout program and have been amazed to learn quite a lot of information from this forum. I thought there was only 2 workouts; one for bulking up, one for getting defined (which I had previously called "toning up")

Ive found out though that there are several different workouts for several things. You can train for strength, endurance, definition, tone, bulk, and probably a lot of other things. I also realize now that diet is key to the success of any of those goals.

My question is, can I achieve all of those goals with just free weights? No machines. And if I can, what kind of reps, what kind of weight, and how many sets should I do?

I would like to train for strength, definition, endurance, and tone. I dont want to look real big though. I want to look good and be strong.

Any help is appreciated!

Conjurus, free weights are like He-Man. They are the master of the workout universe!!!! They can help you with whatever your fitness goals are. Although, there are 2 other things you have to remember. 1. Your diet has to match your fitness goals. 2. You have to motivate yourself to do what's necessary in order to achieve your goals.