weight training scheduale

[Maestro]

Oh yeah, as far as being "ripped" goes. Most halfway fit people would be happy with their current physique if they simply had less bodyfat. But, sets of 12 reps is pretty good for buiding tone, as well as the higher rep stuff like burnouts. Also, hard middle-distance running and sprinting can help you get that ripped, wiry look.

[Jack]

Maestro don't worry, you don't sound like a jerk at all.

 

You make some very good points, great info on the shoulders. If one is doing a Fullbody routine or Upper/Lower split, with less total sets per Bodypart, then yes I would agree with giving 2-3 days rest instead of a week. But in case of a split system (ie Chest/Tri on Monday) then those muscle groups get a lot of work. I would predict if you had a split system and also worked out each muscle group directly twice per week, you would be lifting 6 days a week or so? I would suggest being careful with this approach - one could get just as good gains I think with less time in the gym, and working that hard is bound to tax the CNS so I would recommend frequent breaks from training to allow the CNS to recover.

[Jack]

But.. I did just hear the "Tone" word.

 

Toning and Shaping does not happen. You are not building muscles to be more aesthetically pleasing without increasing their size by using a lower rep scheme. Tone is a combination of muscle size and low bodyfat.

 

The only way one could "shape" the muscle is either to grow it all over, or to target an individual head of the muscle with specific exercises - which in my opinion, is a bit of a waste of time if you are aiming to put on some proper size and function strength. Stick to the compound exercises, lift heavy, eat lots, sleep lots. You'll grow and get stronger.

[Maestro]

Personally, I agree with you, and I don't spend time working on toning myself and certainly not shaping, I was just adressing the question. I wasn't refering to shaping at any point, sorry if I was confusing somewhere. Lemme clarify:

 

I was saying that less bodyfat generally equals a more "toned" or ripped look, and doing sets of about 12 reps will help burn fat and generate tone--->. The other component of being "ripped" is actual muscle tone (it's a real thing), which is a constant, natural tension that develops in the muscles as you exercise them more. That's why I also suggested running, as running both develops tone and burns lot's of fat. Size and bodyfat are components to the look, but "tone" does exist. Since tone is generally developed no matter what type of exercise you do, most people do not concern themselves with it in the strict sense.

 

Along those lines, lemme also say PhilM1 that doing more curls won't necessarily give you more tone in your biceps. The only thing you can do to a muscle directly is increase size and tone. Fat burning is not area specific--fat is not automatically used from the area that is being exercised. This is often why people have such trouble with their "love handles," They think that hitting their side and back muscles will do it, but that's not the case.

[KickChick]

Let me just sneak in here with my 2 cents....

 

Toning is simply the simultaneous decrease of fat and restoring of muscle.

 

The combination of weight training, aerobic exercise and good eating habits have shown to be the most effective for fat loss and toning.

 

Remember too that when beginning a weight program, muscle mass increases may in the beginning out pace fat loss, resulting in a very small temporary weight gain. Increase your exercise to offset.

 

As far as those "love handles" Maestro.... they say it is recommended to perform high reps (20-30 or 20-50 reps) for abs and oblique training. With fat around the waist, moderate repetitions with a greater resistance can increase muscle girth under the subcutaneous fat.

 

If fat is not lost, more muscle can push out the fat resulting in a bulkier appearance. The ab muscles are fairly small muscles. Performing high reps with a lighter weight will not compromise metabolism or muscle increases as would performing high reps with light resistance on larger muscles.

[jmy77]

Phil,

 

If putting weight on/working out your shoulders hurt - go see a Dr. or a physical therapist and find out what is wrong - could be nothing - could be something...

 

I have shoulder problems, I dislocated my shoulder in a lacrosse game a few years ago - just popped in and out - but i never let it heal and now I can't do and over head pressing without it popping...

 

Some a very effective shoulder routine I did (for making your shoulders look like shelves) is as follows:

 

Start with a few sets of tiger bend or knuckle push ups.

 

Then using dumbbells (start with 5-10lbs.) do 3 sets of front raises, 3 sets lateral raises and 3 sets of reverse flyes (you can also mix upright rows in there if you want...)

 

This worked for me.

[Maestro]

Yes Kickchick, I agree with that too, but since he is going for the "ripped" appearance, might as well build muscle size while also reducing fat. 20-50 reps is good for increasing strength and endurance without putting on too much size, but once the fat is gone, if you've just got puny little muscles, he won't have the look he wants. You can lose the fat and have very good muscle definition, but you don't want to become a stick figure in the process. That's why I advocate reps around 12, so you can put on some muscle too. The "love handles" was just an example, I don't know if he actually has a problem with that or not, 12 reps was for the body in general.