Comments on: Lift Light Weights for Low Reps to Gain Strength and Muscle Definition http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/ Fitness Tips To Get Lean and Toned, Not Bulky! Tue, 07 Feb 2012 17:47:43 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: glenn http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-709716 glenn Thu, 02 Feb 2012 23:55:09 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-709716 I am a 16 year old boy and I'd really like to lose my body fat and increase muscle definition. Could you give me some advice for a good diet and cardio routine? I would greatly appreciate any help I am a 16 year old boy and I'd really like to lose my body fat and increase muscle definition. Could you give me some advice for a good diet and cardio routine? I would greatly appreciate any help

]]> By: Amber http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-687894 Amber Thu, 12 Jan 2012 19:41:00 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-687894 Rusty, I echo the comments of many of the people on here in that this post has been very helpful. As an ex wildland firefighter, I am no stranger to the gym and lifting. In the past for my work I was always interested in gaining strength, which equated into a strong but "bulky" look. After reading your post I am interested in trying your method in order to get strong again but not bulky..aka, the hollywood look. I am used to lifting to failure w 2 sets at 8-10 reps. But as a few other women have posted on here, with using the low rep, light weight technique, how do I know how light of weights to use? Thanks so much! Rusty,

I echo the comments of many of the people on here in that this post has been very helpful. As an ex wildland firefighter, I am no stranger to the gym and lifting. In the past for my work I was always interested in gaining strength, which equated into a strong but "bulky" look. After reading your post I am interested in trying your method in order to get strong again but not bulky..aka, the hollywood look. I am used to lifting to failure w 2 sets at 8-10 reps. But as a few other women have posted on here, with using the low rep, light weight technique, how do I know how light of weights to use? Thanks so much!

]]> By: Walter I. http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-665417 Walter I. Thu, 29 Dec 2011 15:59:24 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-665417 Very helpful post. Believe it or not so far this is the best website for healthy advice. Strength and etc. Keep it up. Very helpful post. Believe it or not so far this is the best website for healthy advice. Strength and etc. Keep it up.

]]> By: Biniam Maru http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-545771 Biniam Maru Thu, 18 Aug 2011 22:24:32 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-545771 Hey Rusty, I am 17 years old and I play basketball. I am trying to get stronger without getting bigger and I can use all of the advice that I can get. Please and thank you for your time. Hey Rusty,
I am 17 years old and I play basketball. I am trying to get stronger without getting bigger and I can use all of the advice that I can get. Please and thank you for your time.

]]> By: Stephane http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-531850 Stephane Sat, 09 Jul 2011 15:30:35 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-531850 Hello Rusty! I recently bought your book on visual impact. Since then I have been reading most of your articles. I have to say that I am very impress and motivated on getting leaner,stronger and more defined. I'm 48 years old, I have been training for the last 10 years, but never achieved the lean look. Always been stuck with those last 10-15 pounds (fat around the waist). I will eat better now, try the eat stop eat twice a week and see. Most peoples tell me i'm in great shape but I want to be i the best shape. I'm so happy to have found your info , thanks for sharing all that infos I,ll keep you posted on m y progress. Rgds Stéphane Hello Rusty!

I recently bought your book on visual impact. Since then I have been reading most of your articles. I have to say that I am very impress and motivated on getting leaner,stronger and more defined. I'm 48 years old, I have been training for the last 10 years, but never achieved the lean look. Always been stuck with those last 10-15 pounds (fat around the waist). I will eat better now, try the eat stop eat twice a week and see. Most peoples tell me i'm in great shape but I want to be i the best shape. I'm so happy to have found your info , thanks for sharing all that infos I,ll keep you posted on m y progress. Rgds Stéphane

]]> By: Michael Altieri http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-523714 Michael Altieri Fri, 10 Jun 2011 05:43:57 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-523714 I practice pull-ups and deep knee bends on Tues, Thurs and Sat; then push-ups, the Captains chair, and jogging on Mon, Wed, and Fri.. Doesn't that work all the muscles? I practice pull-ups and deep knee bends on Tues, Thurs and Sat; then push-ups, the Captains chair, and jogging on Mon, Wed, and Fri.. Doesn't that work all the muscles?

]]> By: Helpless small http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-503519 Helpless small Wed, 06 Apr 2011 07:49:31 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-503519 I was unable most of my life to gain size or weight. I finally went to the gym and lifted with some friends who had lifted for a long time but were big. They told me to start my workout. I went from exercise to exercise fast as I could. One asked me If I was late for an appointment. He said if I wanted to gain size I needed to slow down and do less not more. So he started me out on a new routine. For 4 weeks I did 3 sets of 8-10 reps of each excersize for the purpose of gaining strength. I never did more than 18 sets in one workout. I lifted 4 times per week. Then for second 4 weeks I did sets of 5 reps the first week, 4 the second 2 the third and 1 the fouth. I kept Increasing the weight each set till failure. If I did not fail, I was not lifting enough wait. I kept careful records of all I did. At the end of my heavy month I took 1 FULL week of to heal. ( you don't grow while lifting. You tear down muscle tissue. Your body grows during your days off.) Also on your heavy weeks you only excersize each muscle group one day each week. On my heavy weeks I would excerse chest on Monday, legs on Tuesday, Wedsnday was off, Thursday I did back and shoulders. Friday I did arms. I always had at least 2 people to spot me and I rested 5 minutes between sets on the heavy weeks so I could do the very heavy weights that I was lifting. I started out with my weight at 150lbs. After 1 year I weighed 208lbs. I ended up squating with 405lbs and benching 275lbs. As for diet, I don't eat sweets cause I am a juvinile onset (type 1) Insuline dependant diabetic. I also had to watch my blood sugars very close during each workout. Everyone is diffrent. Just try it. I ate flank steak and fruit almost excusively for dinner and lunch. For breakfast I ate Grapenuts, Banana and milk. I always eat some snack before bed. Well there it is. simple and hard to stay on the routine. Oh, also if you don't feel like lifting one day, just take it off. Start again the next day. You can't get fat lifting this way. Email me and let me know how this is working for you. I am anxious to hear how this is working for you. Maybe I should charge for this so I can buy some new weights. HaHaHa!!!!!! I was unable most of my life to gain size or weight. I finally went to the gym and lifted with some friends who had lifted for a long time but were big. They told me to start my workout. I went from exercise to exercise fast as I could. One asked me If I was late for an appointment. He said if I wanted to gain size I needed to slow down and do less not more. So he started me out on a new routine. For 4 weeks I did 3 sets of 8-10 reps of each excersize for the purpose of gaining strength. I never did more than 18 sets in one workout. I lifted 4 times per week. Then for second 4 weeks I did sets of 5 reps the first week, 4 the second 2 the third and 1 the fouth. I kept Increasing the weight each set till failure. If I did not fail, I was not lifting enough wait. I kept careful records of all I did. At the end of my heavy month I took 1 FULL week of to heal. ( you don't grow while lifting. You tear down muscle tissue. Your body grows during your days off.) Also on your heavy weeks you only excersize each muscle group one day each week. On my heavy weeks I would excerse chest on Monday, legs on Tuesday, Wedsnday was off, Thursday I did back and shoulders. Friday I did arms. I always had at least 2 people to spot me and I rested 5 minutes between sets on the heavy weeks so I could do the very heavy weights that I was lifting. I started out with my weight at 150lbs. After 1 year I weighed 208lbs. I ended up squating with 405lbs and benching 275lbs. As for diet, I don't eat sweets cause I am a juvinile onset (type 1) Insuline dependant diabetic. I also had to watch my blood sugars very close during each workout. Everyone is diffrent. Just try it. I ate flank steak and fruit almost excusively for dinner and lunch. For breakfast I ate Grapenuts, Banana and milk. I always eat some snack before bed. Well there it is. simple and hard to stay on the routine. Oh, also if you don't feel like lifting one day, just take it off. Start again the next day. You can't get fat lifting this way. Email me and let me know how this is working for you. I am anxious to hear how this is working for you. Maybe I should charge for this so I can buy some new weights. HaHaHa!!!!!!

]]> By: John http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-497679 John Fri, 18 Mar 2011 22:57:46 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-497679 I am a little confused by this article on lifting light weights for low reps in order to gain strength which goes against every study I have read or in my designing resistance programs. Can you point to a study or studies that back this up? From what I understand and from my studies to gain strength with very little hypertrophy you need to lift in the 1-5 rep range with heavier weights and employ the progress overload principle It seem that this article is saying that one can gain strength with a 20 lb dumbbell as long as reps are low and contractions are strong. I could be wrong is just misinterpreted the article wrong. I am a little confused by this article on lifting light weights for low reps in order to gain strength which goes against every study I have read or in my designing resistance programs.

Can you point to a study or studies that back this up? From what I understand and from my studies to gain strength with very little hypertrophy you need to lift in the 1-5 rep range with heavier weights and employ the progress overload principle

It seem that this article is saying that one can gain strength with a 20 lb dumbbell as long as reps are low and contractions are strong.

I could be wrong is just misinterpreted the article wrong.

]]> By: Will http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-426466 Will Sun, 29 Aug 2010 00:33:50 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-426466 I just stumbled across your site and it sounds very intriguing. I have always been somewhat envious of the gymnast physique. I've trained for quite a while now and built up a good amount of muscle mass, but I still have relatively little definition (I am 195 pounds at 6'3"). My question is this: what do you think of a 5-8 rep range? I've designed my latest routine as follows, based on this article: 8,8,6,6,5(reps). Is this a good rep range or should I veer more towards the 5x5 routine which you mentioned in one of your earlier posts? As I said, I'm very intrigued and excited by your concept, and any feedback would be highly appreciated. -Sincerely, Will Jolly I just stumbled across your site and it sounds very intriguing. I have always been somewhat envious of the gymnast physique. I've trained for quite a while now and built up a good amount of muscle mass, but I still have relatively little definition (I am 195 pounds at 6'3").
My question is this: what do you think of a 5-8 rep range? I've designed my latest routine as follows, based on this article: 8,8,6,6,5(reps). Is this a good rep range or should I veer more towards the 5×5 routine which you mentioned in one of your earlier posts? As I said, I'm very intrigued and excited by your concept, and any feedback would be highly appreciated.
-Sincerely,
Will Jolly

]]> By: mike http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-418934 mike Thu, 05 Aug 2010 19:46:25 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-418934 Hey Rusty! I've read a lot of your articles, and I've also bought Visual Impact, in the hopes of finding a simple training routine that would help me keep defined muscles indefinitely. I'm a 5'3" gymnast, 17 years old and I'm quitting gymnastics because of old leg injuries, so I'll now have to train on my own. I've never done weights before, so I'm use to doing simple exercises with my own body weight, and I'm having a hard time understanding how to use these exercises in the 2-3 rep ranges you talk about in visual impact, since i want to focus on muscle density (I already have big muscles, and abs that almost look like a beer belly). I don't have a bench press so I can't use that for pecs, so I was also wondering which type of exercise would work the TOP part of the pecs... I already do Planks, the arch position, chin ups, pushups, the L sit (40 sec) and other gymnast-like exercise, but I'm not sure how I'n suposed to perform these if I only want muscle density and tone... I really loved Visual Impact, and it really helped me understand a lot of stuff, but all of your examples are with weights, so that was kind of dissapointing and left me a bit confused, since I want to try to train with my body weight. one last thing! I don't have much body fat, but my skin is SO elastic that i can stretch it at least 4 cm away from any part of my body... so this doesnt help much for my ab deffinition, and i dont undertand what i have to do to get rid of this. Please help! I don't train (gymnastics) anymore, and my muscle tone is really important tome and I dont want to stumble blindly trying to keep and improve my muscle tone (we use to do ALL of our exercises till muscle failure, so we didn't work only for toning and density) Thanks for all the intresting articles, and for Visual Impact! p.s.: sorry for the long comment -Mike Hey Rusty! I've read a lot of your articles, and I've also bought Visual Impact, in the hopes of finding a simple training routine that would help me keep defined muscles indefinitely. I'm a 5'3" gymnast, 17 years old and I'm quitting gymnastics because of old leg injuries, so I'll now have to train on my own. I've never done weights before, so I'm use to doing simple exercises with my own body weight, and I'm having a hard time understanding how to use these exercises in the 2-3 rep ranges you talk about in visual impact, since i want to focus on muscle density (I already have big muscles, and abs that almost look like a beer belly). I don't have a bench press so I can't use that for pecs, so I was also wondering which type of exercise would work the TOP part of the pecs… I already do Planks, the arch position, chin ups, pushups, the L sit (40 sec) and other gymnast-like exercise, but I'm not sure how I'n suposed to perform these if I only want muscle density and tone… I really loved Visual Impact, and it really helped me understand a lot of stuff, but all of your examples are with weights, so that was kind of dissapointing and left me a bit confused, since I want to try to train with my body weight. one last thing! I don't have much body fat, but my skin is SO elastic that i can stretch it at least 4 cm away from any part of my body… so this doesnt help much for my ab deffinition, and i dont undertand what i have to do to get rid of this. Please help! I don't train (gymnastics) anymore, and my muscle tone is really important tome and I dont want to stumble blindly trying to keep and improve my muscle tone (we use to do ALL of our exercises till muscle failure, so we didn't work only for toning and density)
Thanks for all the intresting articles, and for Visual Impact!

p.s.: sorry for the long comment

-Mike

]]> By: Demond http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-390986 Demond Mon, 31 May 2010 15:16:37 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-390986 Rusty, Im 14...what would you recommend for me to get abs..? i have most of them but can really only see when i flex... Rusty, Im 14…what would you recommend for me to get abs..? i have most of them but can really only see when i flex…

]]> By: Ty http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-380920 Ty Sun, 23 May 2010 10:03:56 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-380920 Hey Rusty, First off, I have to say what a great site this is, i've just stumbled on it and love all that i'm learning...and it seems i'm not the only one! I'm 20 yrs old, about 6'3 @ 172lbs. I am recovering from a microdisectomy surgery I had in January and got the OK to start training regularly last month. I have always been involved in sports(i injured my back playing soccer) but I didn't have a ton of size or strength before my surgery and have since changed my focus to my overall health and fitness level. I spend plenty of time on core strength and flexibilty, but my goal is to gain OVERALL strength/size while dropping down to about 8% bf. I wont have access to a gym or free weights any time soon, although, i do have a pullup bar. What do you suggest I do to acheive my goals? I'm patient and more than happy to take things slow after having back surgery at 19 yrs old! ha Hope you can help! -Ty Hey Rusty,
First off, I have to say what a great site this is, i've just stumbled on it and love all that i'm learning…and it seems i'm not the only one!
I'm 20 yrs old, about 6'3 @ 172lbs. I am recovering from a microdisectomy surgery I had in January and got the OK to start training regularly last month. I have always been involved in sports(i injured my back playing soccer) but I didn't have a ton of size or strength before my surgery and have since changed my focus to my overall health and fitness level. I spend plenty of time on core strength and flexibilty, but my goal is to gain OVERALL strength/size while dropping down to about 8% bf. I wont have access to a gym or free weights any time soon, although, i do have a pullup bar. What do you suggest I do to acheive my goals?
I'm patient and more than happy to take things slow after having back surgery at 19 yrs old! ha
Hope you can help!
-Ty

]]> By: sam http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-352190 sam Thu, 04 Mar 2010 19:45:08 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-352190 Hi mate if you look at the worlds strongest men or super heavyweight olympic lifters or power lifters one thing they have in common is that they are all massive! Im sure they use use a combo of bodybuilding type hypertrophy as well as very low rep strength training! My question is is it better to use higher rep hypertrophy AND low rep strength training Or is it better to ONLY use low rep workouts for strength training? If you were at the bottem of a weight division for say olympic weightlifting would it be better to gradually increase in size using ONLY low reps? Or will you not put on any weight at all at low reps? Or would it be better to use bodybuilding type hypertrophy to get to the highest weight allowed in that division before using the low rep strength training? They say a bigger muscle has more potential to be a stronger muscle! But I dont understand why an increase in bodybuilding hypertrophy which then gets put through low rep strength training will end up stronger than someone that ONLY does low rep strength training! Can you explain why this is the case? (If it is at all) Kind regards great info cheers Rusty!!! Hi mate if you look at the worlds strongest men or super heavyweight olympic lifters or power lifters one thing they have in common is that they are all massive!

Im sure they use use a combo of bodybuilding type hypertrophy as well as very low rep strength training!

My question is is it better to use higher rep hypertrophy AND low rep strength training

Or is it better to ONLY use low rep workouts for strength training?

If you were at the bottem of a weight division for say olympic weightlifting would it be better to gradually increase in size using ONLY low reps? Or will you not put on any weight at all at low reps?

Or would it be better to use bodybuilding type hypertrophy to get to the highest weight allowed in that division before using the low rep strength training?

They say a bigger muscle has more potential to be a stronger muscle! But I dont understand why an increase in bodybuilding hypertrophy which then gets put through low rep strength training will end up stronger than someone that ONLY does low rep strength training!

Can you explain why this is the case? (If it is at all)

Kind regards great info cheers Rusty!!!

]]> By: Jimbo http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-351493 Jimbo Mon, 01 Mar 2010 12:24:50 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-351493 Great site Rusty! you mentioned about picking ~2 exercises per body parts. Wouldn't that be sufficient if i'm going to work on my chest? Jimmy from HK Great site Rusty!

you mentioned about picking ~2 exercises per body parts. Wouldn't that be sufficient if i'm going to work on my chest?

Jimmy from HK

]]> By: Thiago http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-345424 Thiago Sat, 06 Feb 2010 21:02:18 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-345424 I still have one doubt on this kind of working out. When you lower the weights (the negative part of the exercise), you do it really slowly or just like "common" working out, fast? Because this negative part, when done slowly, can leave the muscles sore, right? I usually lift the weights in 4-5 seconds, and lower them in the same amount of time. Am I doing it correctly? Do you recommend lowering it faster/lifting it slower? Thanks in advance! I still have one doubt on this kind of working out.

When you lower the weights (the negative part of the exercise), you do it really slowly or just like "common" working out, fast? Because this negative part, when done slowly, can leave the muscles sore, right? I usually lift the weights in 4-5 seconds, and lower them in the same amount of time. Am I doing it correctly? Do you recommend lowering it faster/lifting it slower?

Thanks in advance!

]]> By: Random http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-340870 Random Tue, 26 Jan 2010 15:12:09 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-340870 Hey Rusty and all other viewers, I have been coming back to this site for 4 days or so and constantly reading the article. I used to train quite frequently, and then all of a sudden just totally lost passion for it. For the last 6 months or so I have been trying to get it back, but much easier said than done. One of my BIGGEST problems is, trying to understand the vast amounts of information out there, I can't seem to start a program until I am 100% confident in it, and I can't get 100% confident in anything because every article you read there seems to be one that contradicts it completely. Anyways, it seems a lot of posts here are about people 145-175 lbs and CUT. Well I wish that was me. I am roughly 245, big frame, quite strong. I haven't trained seriously in almost a year yet it takes a week or two to get 315+ off the bench. The problem is I am not going for a BULKY bodybuilder frame. I want to get in shape and even gain some flexibility (for golf season). Would anyone reading this article be kind enough to share some type of weight training program that they feel would be beneficial to my goals? Obviously I will use the methods discussed in the article (slow negative, charge up the muscles, pause at the top, etc.) I was wondering what the best muscle split would be for this routine and some of the top exercises. I am working in a remote community so our gym access is limited to our living room (we have barbell with plenty of weight, 20lb, 40lb and 80lb dumbbells. Some cables, and a chin up bar. Thanks to anyone who can find the time to reply to this post. I have never felt so confused in a long time and really need to snap out of this rut, lose weight and lean up. Looking forward to some further discussion. Hey Rusty and all other viewers,

I have been coming back to this site for 4 days or so and constantly reading the article. I used to train quite frequently, and then all of a sudden just totally lost passion for it. For the last 6 months or so I have been trying to get it back, but much easier said than done. One of my BIGGEST problems is, trying to understand the vast amounts of information out there, I can't seem to start a program until I am 100% confident in it, and I can't get 100% confident in anything because every article you read there seems to be one that contradicts it completely. Anyways, it seems a lot of posts here are about people 145-175 lbs and CUT. Well I wish that was me. I am roughly 245, big frame, quite strong. I haven't trained seriously in almost a year yet it takes a week or two to get 315+ off the bench. The problem is I am not going for a BULKY bodybuilder frame. I want to get in shape and even gain some flexibility (for golf season). Would anyone reading this article be kind enough to share some type of weight training program that they feel would be beneficial to my goals? Obviously I will use the methods discussed in the article (slow negative, charge up the muscles, pause at the top, etc.) I was wondering what the best muscle split would be for this routine and some of the top exercises. I am working in a remote community so our gym access is limited to our living room (we have barbell with plenty of weight, 20lb, 40lb and 80lb dumbbells. Some cables, and a chin up bar. Thanks to anyone who can find the time to reply to this post. I have never felt so confused in a long time and really need to snap out of this rut, lose weight and lean up. Looking forward to some further discussion.

]]> By: Michael http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-332632 Michael Sat, 02 Jan 2010 07:22:35 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-332632 Rusty, This is great. Last time i got checked i was at 3.2% body fat and still to my shock i didnt have the "look" i wanted. I have increased it a little because i really didnt think i was that low. Im 5'9'' 160 and i can lift a lot of weight for my size like i can bench 330 (which isnt too much but ill ive with it at 160 lbs). I had noticed this concept before when i was working out but never really took the time to actually think about it. Im glad i came across this because i mean at as low of a body fat as im at yeah i look lean but i never really looked "ripped" regardless of the amount of body fat or strength i had. My goal is to look something like Cam Gigandet from never back down or like the old calvin klein model you showed in one of your posts. I feel like this might be what ive been looking for. Ive been researching and asking around for over a year now about how to get more of this kind of look. So i want to thank you for taking the time to put this information up here and helping everyone. Rusty,

This is great. Last time i got checked i was at 3.2% body fat and still to my shock i didnt have the "look" i wanted. I have increased it a little because i really didnt think i was that low. Im 5'9" 160 and i can lift a lot of weight for my size like i can bench 330 (which isnt too much but ill ive with it at 160 lbs). I had noticed this concept before when i was working out but never really took the time to actually think about it. Im glad i came across this because i mean at as low of a body fat as im at yeah i look lean but i never really looked "ripped" regardless of the amount of body fat or strength i had. My goal is to look something like Cam Gigandet from never back down or like the old calvin klein model you showed in one of your posts. I feel like this might be what ive been looking for. Ive been researching and asking around for over a year now about how to get more of this kind of look. So i want to thank you for taking the time to put this information up here and helping everyone.

]]> By: Michael http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-326637 Michael Thu, 17 Dec 2009 00:25:19 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-326637 does this kind of weightlifting make the muscles grow at all? does this kind of weightlifting make the muscles grow at all?

]]> By: Helen http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-318855 Helen Sat, 28 Nov 2009 03:12:12 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-318855 great article.. aside from being personally useful, its the first time ever I've read an explanation of how the body works that can easily account for when those moments when normal people become 'superman or woman' and lift a car thats crushing someone... imperative making the brain fire off far higher % of the fibres, despite the potential of long term damage Brilliant! great article..
aside from being personally useful, its the first time ever I've read an explanation of how the body works that can easily account for when those moments when normal people become 'superman or woman' and lift a car thats crushing someone… imperative making the brain fire off far higher % of the fibres, despite the potential of long term damage
Brilliant!

]]> By: Jessica http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/comment-page-2/#comment-313567 Jessica Fri, 13 Nov 2009 00:38:46 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/lift-light-weights-for-low-reps-to-gain-strength-and-muscle-definition/#comment-313567 Hi Rusty! Thanks for this site. Every weight lifting site only focuses on how to build the most muscle. Well I like muscle and all but I don't want legs that look like sausages with the skin on in my tight jeans... you know what I'm sayin... So there was a female who named Tammy who posted about a year ago wondering what to do before she got to the gym so she got the body she desired. You never answered her and I'm wondering the same thing. I have tried several different techniques to achieve the "hollywood" body, and I have most of it... except the legs. What should a lady do who wants slender legs that look like the beautiful Jennifer Aniston? Hi Rusty!
Thanks for this site. Every weight lifting site only focuses on how to build the most muscle. Well I like muscle and all but I don't want legs that look like sausages with the skin on in my tight jeans… you know what I'm sayin… So there was a female who named Tammy who posted about a year ago wondering what to do before she got to the gym so she got the body she desired. You never answered her and I'm wondering the same thing. I have tried several different techniques to achieve the "hollywood" body, and I have most of it… except the legs. What should a lady do who wants slender legs that look like the beautiful Jennifer Aniston?

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