Fitness Black Book » Muscle Tone Strategies

How Rep Tempo Can Affect Fat Loss

admin — Tue, 22 Jun 2010 21:32:26 +0000

People often talk about rep tempo and lifting speed when it comes to gaining strength or adding muscle. What about fat loss when it comes to lifting speed?

Muscle Tone – A Controversial Term Examined

admin — Sat, 06 Feb 2010 23:46:53 +0000

Mention the term "muscle tone" on many of the major bodybuilding forums and prepare to get flamed. I don't spend much time over on those sites unless I notice a surge of traffic coming from a forum to this blog. Typically I upset someone for challenging their locked in notion of getting in shape. A member of one of those forums will then post something inflammatory about a particular post of mine. Then I get a few dozen homophobic and sexist comments sent my way (the owners of those forums must be proud). This post will address the term "muscle tone" and why I use it on a regular basis, despite being a pet peeve of the bodybuilding forums.

[Just another creative photo for you. Mannequins can be kind of creepy, but that is what gives them their charm.]

Use Partial Reps to Shock Definition and Strength Into Lagging Muscles

admin — Tue, 17 Mar 2009 03:04:08 +0000

Partial reps are pretty darn effective when used sparingly. They can't be used for all exercises and probably aren't effective for all body parts, but I will explain a way to incorporate them into your workout. I find that they work extraordinarily well for your triceps and biceps. If you want to increase definition without a noticeable increase in size, then keep reading.

Gaining Muscle Doesn't Increase the Metabolic Rate a Significant Amount

admin — Mon, 28 Apr 2008 05:33:01 +0000

I wrote about muscle and metabolic rate in a post about a year ago, but this myth is so prevalent that I had to address it again. If you don't know what I'm referring to it is the idea that it is smart to gain muscle, because "muscle burns calories around the clock…helping you lose fat". You know you have heard this mantra from a personal trainer before! It is so common that I listen for it now and just smile when I hear it. I am going to have some fun with this post. I love "shaking things up"!

Sets and Reps – Long or Short Rest Periods?

admin — Tue, 25 Mar 2008 05:53:38 +0000

People don't think enough about the amount of rest needed in between sets. Different amounts of rest are needed for a strength workout vs. a mass building workout. The same goes for the amount of pause in between each set. Doing non-stop reps affects your muscles in a much different way than pausing a second in between each rep. Let's address how rest affects the outcome of your workouts.

Sprinting Is Actually One of The Best Butt Exercises

admin — Fri, 08 Feb 2008 15:16:29 +0000

When most people think of butt exercises they think along the lines of lunges, squats, and stiff legged deadlifts. I don't believe those exercises are as effective as sprinting is for your back side. Also, the problem with all of these lifts is that they can quickly build size in your hips, butt, and legs instead of building muscle density. If you enjoy those exercises and they work for you continue to do them, but add sprinting into the mix. I'll explain the mechanics of how sprinting creates an amazing looking butt in a second. Let's look at a picture of a nice butt first!

A Circuit Training Routine That Actually Makes Sense!

admin — Fri, 25 Jan 2008 07:43:01 +0000

I used to really dislike circuit training routines! All of the circuit training I have seen in the past involved jumping between 5-10 different machines, which really didn't seem practical to me in a busy gym. In the 80's and early 90's this was pushed extremely hard in a lot of the mainstream gyms. The selling point was that it took just 3 thirty minute sessions per week to get in amazing shape. They even sold memberships where you were only allowed access to the gyms on Monday, Wednesday, and Friday. Because of this, I guess circuit training left a bad taste in my mouth.

6 Reasons You Should Avoid Training for "The Pump"

admin — Sat, 05 Jan 2008 04:26:36 +0000

Training for the pump has been the holy grail of bodybuilding ever since Arnold Schwarzenegger spoke about it in the documentary Pumping Iron. Achieving the pump while working out is a great indicator that your body is in the right condition for muscular growth. The big reason that bodybuilders can display much more mass than someone who lifts exclusively for strength is because bodybuilders train for the pump. I'll talk about what causes the pump in a second, but first let's look at a picture of a pretty girl in a field of flowers.

Lift Light Weights for Low Reps to Gain Strength and Muscle Definition

admin — Thu, 06 Dec 2007 09:04:48 +0000

Have I gone mad, or have I stumbled across an advanced way to gain strength? Well first let me give credit to where credit is due. This is a method that was introduced by a former Soviet Special Forces Instructor named Pavel Tsatsouline. He speaks about it briefly in Power to the People, but it is easy to miss so I want to expand upon this method a bit, as well as give you my unique perspective.

Why "Time Under Tension" Is Important When It Comes To Muscle Tone

admin — Sun, 04 Nov 2007 01:12:52 +0000

"Time under tension" is the amount of time your muscles are working during a specific set. Simply put, a set of 5 reps that takes 60 seconds to complete has a time under tension (TUT) of 60 seconds. If you did that exact same set in under 30 seconds, it would have a different TUT and it would effect your muscles differently.

Muscle Tone Philosophies of Former "Soviet Special Forces" Instructor

admin — Thu, 01 Nov 2007 04:15:18 +0000

Anybody over the age of 35 years old probably has a strong memory of The Cold War. In case you are too young...basically The Cold War was the period of time from the end of World War II to late 1991. It began with the USSR influencing other countries to form communist ideologies after World War II ended and the US and great Britain opposed this. The last part of The Cold War (the part I remember), was the fear of an impending nuclear war between the USSR and the United States. There are tons of parts I'm missing...I didn't want to give a full history lesson...LOL!

Water Retention, the Enemy of Muscle Tone

admin — Sat, 13 Oct 2007 20:24:16 +0000

Well water retention isn't exactly the enemy of muscle tone, but it will tend to cover it up a bit. If you are pretty lean and only have a "4 pack" showing instead of a "6 pack" it is possible that you are a victim of water retention. A word of warning before we discuss this in more detail...don't use the excuse that you are "holding water" when you still have plenty of fat to burn. Water retention typically only matters once you get somewhat lean.

How "Getting Older" Actually Improves Muscle Tone

admin — Sat, 22 Sep 2007 06:50:52 +0000

When I was young, I was always kind of worried about getting old. I looked around and I never saw anyone over 30 that was in good shape. I was told that "father time" would eventually catch up with me and I would be overweight...all my other relatives put on weight like crazy once they reached their 30th birthday.

The Best Tricep Exercises for Muscle Tone

admin — Sat, 04 Aug 2007 17:59:12 +0000

I recommend a unique approach to gaining muscle tone. I believe that the key to toning your muscles is to actually lift heavy for low reps, for at least part of your workout. So if you were to ask me what the best triceps exercises are to build muscle tone, it would be exercises that allow people to use heavy weight.

Drink Beer to Increase Muscle Tone?

admin — Wed, 18 Jul 2007 03:18:04 +0000

Is it possible that you can burn fat at a quicker rate and increase muscle tone by drinking a few beers per day? Beer lovers rejoice…a recent study has some interesting findings!

Athletes Have More Attractive Bodies Than "Gym Rats"

admin — Sun, 17 Jun 2007 00:31:46 +0000

There is something not-quite-right about a body only built in the gym. Athletes typically have better looking bodies than bodies built by gym workouts alone.

High Reps for "Muscle Tone" BAD Advice!

admin — Tue, 12 Jun 2007 04:40:37 +0000

After years of being told that high reps increase muscle tone, I'm here to tell you to take the opposite approach. Seriously...lifting heavy is the quickest route to permanent muscle tone!