Muscle Tone VS Muscle Mass Workout Routines

So if I want to get really toned, I should work chest and back 3x/week and shoulders biceps and triceps 3x/week (6 days of training/week total)?

Right now I work each of these muscles 2x/week, and I do have some tone, but I want to ramp it up.

For a woman, is 8-10 pound dumbbells sufficient? I guess it is different for everyone depending on strength. The one exercise that never tends to "bulk" me up is the push-up. It seems I can do a lot of them and it just gives me a toned look in the shoulder and triceps. I do around 100 push-ups 2-3 times/week.

I have been working on the HIIT cardio and am already starting to see more definition in my tummy…Great Advise!!

Looking forward to your more detailed post on a great workout routine in the future.

Every time I read this blog I realize just how much SENSE you make!!

I like the idea of strength training for muscle tone ALOT, because I don't go to the gym. It's full of frat boys and sorority girls who intimidate me to no end!

Jennifer,

6 times a week is a lot of time spent working out. Of course it will work great…it probably isn't something you will be able to do for the long haul, but if you want to the fastest route to getting your ideal body, it will get you there.

An alternative to 6 times a week, would be to workout Monday through Friday…and just work the entire body on the Friday workout. That way you could work each bodypart 3 times in a week with a bit more rest. I'm actually a big fan of working out on Sunday, so I would probably do Sunday through Thursday.

What I actually do is workout 2 days on one day off, 3 days on one day off, or 4 days on one day off…depending on how busy life is at the time.

Rusty

Thanks for all of the good information on your site!

I have a few questions that I was hoping you could answer.

I am 5'6 and I currently weigh 140. In the past, I lost about 40 pounds through exercising and dieting. I became content with my weight so I stopped exercising for a while, but now I want to reach my goal weight of 125 and I have started exercising and dieting again. However, I feel that I am at a stalemate, and my body will not weigh less than 140 no matter what I do. It's really frustrating because whenever I work out, I build muscle but I am not sure if I am losing any fat. I really don't want to gain muscle, but I have the body type where I gain muscle even through only cardio. I have tried the elliptical, treadmill, bike, even yoga but everything only builds up my leg muscles, which I definitely do not need.

I would appreciate any advice on what I can do to lose fat while not gaining muscle.
Thanks!

C,

Don't be intimidated by Frat Guys and Sorrority Girls…I was in a fraternity and after the first year, I pretty much only dated non-sorrority girls…or down-to-earth sorrority girls.

Have you ever seen Zoolander? Just picture the "pretty boy" frat guys like this and you will laugh instead of feeling intimidated!

I try my best to make sense!

Rusty

Elizabeth,

Good thing I have a sister who is in great shape. I have figured out a bunch of real-world tips that work well for women, because of her.

If you don't want to build up your legs, don't do any type of leg lifts first of all.

Also…don't do anything that creates a "burn" in your legs or that pumps your legs up. Avoid exercise bikes from now on. You may even have to avoid the elliptical for a while.

Stick to the treadmill. You can workout hard on the treadmill without "pumping" up your legs.

Here is a great "muscle loss" secret (I can just see all of the personal trainers around the world cringing…LOL). Don't eat anything for 2-3 hours after your workout if possible. Everything you eat during this window of time goes towards replentishing your muscles for the most part.

Also…do intense cardio and your body will adapt by "lightening up" to make the task easier.

Here is the cardio workout that I do:

An Aerobic Workout Program That Forces Your Body to Burn Body Fat

Rusty

I wanted to ask you what would happen if u just focused on doing high inensity and stoped any lifting

Ryan,

If you just did high intensity interval training, you would lose muscle mass in your upper body. I don't think that people need excessive muscle mass, but you certainly want some mass (just a matter of preference on how much).

It doesn't hurt to have a layoff from lifting every now and then. Depending upon how much muscle you want, you really don't need to lift for tons of sets. A lot of it depends upon how much mass you have now and how much mass you want to have.

Rusty

I'm glad I found your blog. I actually found it from a negative post about your blog on bodybuilding.com. Your blog makes perfect sense to me, and your physique is exactly what I'm looking for. Who wants to get all big and bulky?

Anyway, so what exactly is your workout routine each day? On day one, you said you do chest and back. And on day two, you do shoulders, biceps and triceps. But what exercises do you do?

Thanks,

Steve

Steve,

Yeah…I'm not really popular over there right now…LOL!

I replied, but then the attacks just kept coming…I am kind of surprised that the site isn't moderated better, but in the defense of bodybuilding.com…they get A LOT of posts!

Bodybuilding.com is the best place by far to get supplements. Much cheaper than any health food store and great customer service. It actually has a ton of good articles as well.

But…the forums are WAY out of control…I do my best to stay out of there…it just isn't a positive place. There are tons of extremely crude remarks made about anyone who isn't huge or doesn't want to be huge.

There are many people that want to exhibit muscle tone at a much more "normal" size…and really that is what my site is all about. I didn't feel like there were enough sites that focused on this…so really that is why I started this blog.

A lot of the guys in the bodybuilding.com forums clown on people like Brad Pitt, David Beckham, Ryan Reynolds, Daniel Craig, etc. They think those guys are "wussies" (they used a different word)…This is where our opinions differ…I think these guys are the best fitness role models.

Here is my exact workout:

Day 1:

Chest:
Incline Barbell Press: 3-4 sets
Incline Dumbbell Press: 3-4 sets
Flat Bench Dumbbell Flyes: 2-3 sets

Back:
Chinups: 3-4 sets
Lat Pulldowns: 3-4 sets
Cable Rows: 2-3 sets

Note: The big reason I like to work back after chest is that it helps you to keep good posture. You see, there is a tendency for the chest and front delts to overpower your back and rear delts. If you end with cable rows it pulls your shoulders back into a healthier position. You will see a lot of guys in the gym with their shoulders "hunched" forward a bit…this helps to prevent that from happening.

Day 2:

Biceps:
Straight Bar Curl (using an olympic bar if available): 3-4 sets
Hammer Strength Preacher Curl: 3-4 sets
Incline Dumbbell Curls: 2-3 sets

Shoulders:
Seated Dumbbell Presses: 3-4 sets
Dumbell or Cable Laterals: 3-4 sets
Hammer Strength Military Press: 2-3 sets

Triceps:
Lying Triceps Extensions with Barbell: 3-4 sets
Close Grip Bench Press: 3-4 sets
Cable Triceps Extension: 2-3 sets

Note: I like to end with triceps because it is common for biceps to overpower the arms a bit and cause them to bend a bit on their own. In general I like to work opposing muscles in the same workout, for this reason. I've tried the typical Chest with Triceps and Back with Biceps, but my body feels better when I work opposing muscles together.

These are just the exercises that I use. You should experiment a bit. For instance…I know guys who swear by concentration curls and other guys who can't stand them. I don't like military presses behind the neck, but others get great results from it.

Hope that helps!

Rusty

Hey Rusty,

Great website, quick question, how long do you rest inbetween sets?

Thanks!

Alberta,

I like to keep blood flow in the muscle I'm working, but also like to rest enough to catch my breath. I like to rest about 1-2 minutes…usually somewhere in between.

Rusty

Thanks so much for the reply,

I have no idea what the bodybuilder.com guys' problem is. The methodology that you use - heavy weight, low reps, is how strongmen of old used to train. Guys like Sandow, never trained to fatigue, always used heavy weights and kept reps low. He is way stronger then anyone on that bodybuilder forum will ever be. Oh well, to each their own.

Alberta,

Well…I did write a post that crossed the line a bit after I saw a few big guys acting obnoxious in the gym. My post seemed to lump all bodybuilders as dorks, but that is not the message I wanted to send. I wanted to rip on dorky bodybuilders…not bodybuilders in general.

He in turn got pissed along with over 3,000 other people (that is how many more people than normal visited my blog yesterday). His post was in anger, but I liked it because I offended him and wanted to show that I am willing to listen to criticism. I know his post was written in anger and was probably a bit harsh, but so was my post that started this entire thing…I'm just trying to be fair.

Everybody has different goals and aspirations, so going forward I will focus more on helping people and less on hurting people by taking stabs at them.

As far as muscle tone goes…there are certainly great strategies besides just having low body fat. I'm a big believer in strength training for tone…basically getting stronger without getting bigger. Having low body fat is a given to be able to see muscle tone, but if you can increase the efficiency in those muscles while staying the same size…you will display an increase in muscle tone.

Sounds like you have read a bit of Pavel's works as well.

Rusty

PS: Sandow was strong, but believe me there are certainly some strong guys in the BB forum.

Hey Rusty,

Yep, have definately read Pavel's stuff!!! Is that where your inspiration comes from? What does your cardio workout look like now? I have been reading alot of information on interval training, and one common theme keeps coming up- The Tabata Protocol. I'm sure you have heard of it since your incredibly well read in the world of fitness. Have you tried it? Your thoughts on it?

This website you're running is excellent Rusty. I know alot of times people have no idea how to begin or maintain a program- or even what their goals are- and you've made an excellent resource for people to come to. Also, for people that have been training (for example- using Pavel's principles) and have tried to ask a question on that forum about esthetic look of your body- you'll get shot down and mocked (it's all about how much you can lift how many times there). On a bodybuilder forum, you'll get uch the same treatment (as you know). You have created the perfect medium.

Alberta

Alberta,

You have nailed down exactly what the idea of my website is. To used these advanced principles to attain an attractive physique. Just like you mentioned…those guys shoot down anyone trying to train for esthetics.

Despite what a lot of forums say…I know that most guys and girls want to train for form and function.

Thanks for reminding me of the "Tabata Protocol"…I haven't spoke about this on my site yet. I tried this type of cardio about 2 years ago not too long after the study came out. It is tough, but I think I'll give it another shot.

I'll write a post about it today as well.

Thanks for the idea,

Rusty

PS: All the comments you make will have to wait for approval…so there is sometimes a lag time between when you comment and when it shows up. I would love to get your input on a regular basis.

Hi Rusty,

i have been reading your site pretty much since you started it.However, this is my first comment.FINALLY! a fantastic site with great information that you can apply in the real world and get real results.
Rusty i sometimes feel that you and i have read and resourced the exact same books etc.My mentors too are Ori,Harvey Diamond,Mentzer etc.
Its funny,we almost train the same way…..lol.
Anyway,i too have almost 15 years of experience and knowledge in fitness and nutrition and am a practising"warrior" when it comes to the nutrition side of things.
Hope its cool if i continue to comment on your site and maybe help a person or two with some advice about training and nutrition.

Bye for now,
G.

No Worries about the Tabata idea! I'd be honored to share my input with you.

Alberta

G,

There is nothing I like better than for people to add comments that expand upon these ideas. We both know that this stuff isn't mainstream…most of this stuff never reaches the general public, because people are unwilling to take a look at methods outside of what is in the popular magazines.

My goal is to take these incredible techniques and tailor them to help people look better (and function better as well). I also want a friendlier place here for people who want to look good. Some of these sites act like it is a crime…LOL!

Please comment any time you see fit!

Alberta,

I'll get to that post a bit later tonight…I'm meeting up with a few friends for pool and a few beers.

Rusty

Rusty, I found your blog through a Google on building muscle vs toning muscle. I'm 59 and (to put it mildly) 'out-of-shape.' Didn't used to be but 5 yrs ago I became a serious couch potato. LOL

My husband and I joined a gym (a hospital affliated facility) which we like very much (more of our age group than the younger set). I was curious as to whether the workout the folks there gave me was for toning (not building) and after reading your blog I can see it is. I have 8-9 different exercises I go through, 3 sets/10 reps per set. I realized I'd increased the weights too much when I started to REALLY hurt the next day.

Been doing this for 2.5 months/3 times a week (I do all 8 each visit). On the off days I do 40-45 minutes of cardio (working up to an hour each time).

Sorry for being long-winded here; I have two questions:

1. I found your notation about not eating after for 2-3 hrs very interesting. We usually work out then come home and have dinner. How will waiting to eat actually improves the benefits of our workouts?

2. What good do lateral raise exercises do? Several years ago, I tore my right rotator cuff and all this exercise does (I think) is aggrevate that shoulder muscle

Your blog is very informative. Keep it up.

Thanks,

Barbara,

Great questions. As far as not eating for 2-3 hours after working out. This is for an extreme situation where someone who is stuck at losing fat. I'll sometimes do it for 2-3 days to get a jump start on weight loss…then I'll go back to eating after working out.

As far as the science behind doing this goes…when you increase the insulin levels in your body, your natural levels of HGH get decreased through a hormone called Somatostatin. If you did your workout on an empty stomach with enough intensity, your natural level of HGH will increase…not eating right afterwards will insure that you will get the maximum HGH response…which leads to fat burning above and beyond the normal metabolic increase.

On the flip side…You do have a natural window of opportunity right after you workout where your body will absorb more nutrients. If you are trying to gain muscle, then you would definitely want a recovery meal right after working out.

A good compromise between the two approaches would be to eat a protein source with either no carbs or low glycemic carbs. People use to recommend carbs after working out, but more and more they are finding that it eventually causes insulin resistance and fat gain.

So a good strategy might be for you guys to eat a small protein snack after working out…or a low glycemic protein shake. Then eat a more typical meal an hour later. Alternatively, you could just eat a low carb meal like a chicken salad.

About Lateral Raises

There is a an advanced trainer named Pavel Tsatsouline who is completely against isolation movements for the reason you mentioned. He believes that the muscles in the body are not meant to work in isolation and injuries are actually more likely to occur with isolation movements. He prefers compound movements because the muscles of the body work together, like what happens outside of the gym.

I actually do like some isolation movements, but if this is bothering your shoulder…then by all means don't do it. You can get a great shoulder workout from seated dumbell presses. Since you have an injured shoulder, this is what I'd recommend since a barbell could force your shoulder into an unnatural, injury prone position.

Hopefully this helps!

Rusty

Rusty,

Thank you for the great information! I'll definitely share this with hubby. I've actually sworn off the lat raise machine. And also those machines for the bicep and tricep curl, as they caused my elbows and upper arms a lot of pain.

With advice from a friendly person at the gym I've switched to using the weight machine for triceps and biceps and am finding that's it working out much better.

Hey rusty! thanks for all your effort into this blog! I stumbled across it and it's VERY interesting and helpful…

i'm 18, 5'10 and live in SYDNEY , AUS….and the main sports i play are BASKETBALL and RUGBY UNION….i used to be lighter when playing basketball and i could pretty much grab the rim..but since playing rugby i've put on MORE muscle and heavier now but stronger…since i'm finishing school soon i want to start playing basketball again and be leaner and lighter so i can eventually dunk! Your articles on looking more tone is what i'm hoping to follow , that is AFTER i finish my final exams next month!! KEEP UP THE GREAT WORK DUDE!

Eric,

I need to visit "Down Under"! I love beer, the sun, and women in bikini's. Everybody I have met thus far from Australia, seem to really have a good positive outlook on life.

We should trade places for a while. You can live in my apartment in downtown Seattle. You would enjoy all the cool clubs within walking distance (you have to wait until you are 21). I'll live in your dorm or wherever you live right now and enjoy the beach and friendly people.

Deal?

Rusty

hahaha~ yeah the sun's coming out and the temperature is rising! getting my tan on !

i lived in american for 2 months, went there with the school basketball team on a tour

Hi Rusty,

i too am from australia…..melbourne.

You should definately try to visit us down under……all those things you love and we too have great clubs.

I have been to the states but didnt get a chance to see Seattle.
Went to LA, SAN FRAN,MIAMI,and NEW YORK.Absolutely loved NEW YORK.
Best club i've been to TWILO……Danny tenaglia an absolute God of tribal house.

Ciao for now,
G.

I am 5ft 4inch and I weighed about 139 in June. I started working out with a trainer who insisted that I used weights, despite the fact that I told him that I don't want to get pronounced muscles, but i rather lose this bulk and be slimmer and tighter. Six weeks later, i noticed that my clothes were feeling tighter and when i weighed myself I weighed 145. It was so depressing. he checked my body fat mass( i think that is what it was called) and it was 23.5% and he said that was good because it should be around 23. So with that said, i figured that my muscles are too stalky and heavy. I don't know what to do. I've been trying to lose this bulk and shrink this muscle and it is almost impossible. It has been 4 weeks and I have lost NO weight. I eat extremely healthy and run 2-3 a week. what should I do?

G,

I dig House Music…very cool. You guys from Australia are making me jealous!

Rusty

A,

Honestly I would run more and lift less. The reason your trainer wants you to lift is because they believe that more muscle mass is going to boost your metabolism, which in turn is going to cause you to burn more fat throughout the day. This is kind of a slow way to get lean.

I have a post written about this exact thing right here:

Gaining Muscle is NOT the Best Way to Burn Body Fat

Hope that helps!

Rusty

Great post again! I read you're a fan of Pavel… What do you think of his routine in which you do only 2-4 sets total for weightlifting (he recomends milt press and deadlift)? That seems really in line with your philosophy… that would be only 5 to 10 mins of weight lifting, with lots of time left for cardio.. Just curious why you even do a half hour of weights 4 days a week.. I'd actually get pretty big on that much volume.. Thanks again for great work.

I like a lot of Pavel's training methods, but I don't like his choice of exercises. The problem with just doing overhead military lifts and deadlifts is that the deadlifts thicken up your waist and build your butt and upper thighs too much…even if you stick to lower reps.

Pavel's philosophies are all about "functional muscle", and don't pay enough attention to aesthetics in my opinion. I'm in between, I want functional strong muscles, but in a way that makes my body attractive to women.

You certainly could get by on less lifting than what I do. I just really get quite a bit of enjoyment out of lifting weights, and it is probably why I spend a little longer lifting than is absolutely necessary.

Pavel also doesn't recommend cardio…and I'm all about it!

Rusty

rusty my cardio workout ive been doing is max ot Cardin ….you do it for 16 mins and you beat your previous time…. I was wondering what you thought about that or do you think 45 mins of high intensity cardio is better for you also is ok to switch to a different machine every workout

Rusty,

First of all, I have to say I love your website. It's great to finally find one that matches my personal health/fitness/physique goals.

I was wondering if you could offer any suggestions for my current situation. I've finally had my body fat tested and the results were less than flattering. Stats are: 6'4" tall, 197 lbs., 21% b.f., 30 yrs. old. I have been following a program of full body weight workouts usually 2x/week and mixing high intensity treadmill work with indoor cycling classes (usually 3x/wk.). I have lost a fair amount of weight this year (was 215-220 lbs. back in Jan.-Feb.) and thougyt my body fat percentage was lower. Any suggestions for reducing the body fat without losing too much more weight?(I haven't weighed under 200 lbs. since high school and weighing less than 190 seems crazy!)

Thanks and keep up the good work.

Matt,

Your exercise routine seems "spot on". It has to be your diet that is holding you back.

Please read this interview with Ori Hofmekler, the author of the Warrior Diet. I don't think you need to go this extreme, but his principles are great.

http://bodybuilding.com/fun/mahler49.htm

Also read my post about it along with A LOT of comments if you have the time: The Warrior Diet

Rusty

Note: If you have a small frame and you get down to 8-10% body fat, then 190 isn't a bad weight at 6'4". That is similar to a pro beach volleyball player build. Women don't seem to mind that look at all!

I know you're not a big fan of gaining muscle mass but i think i would benefit from gaining a few extra pounds of muscle. My mother's constantly nagging me how slim i am and she desperately wants me to gain some weight so she always tells me to eat more in order to expand my stomach(she's a doctor by the way)…I didn't like the idea of it because it took me a lot of effort to burn off the fat but i lost some muscle on the way that's for sure. Not much because i'm not skinny or anything just average muscle, low body fat= i look great naked but makes me kinda small in clothes
So recently i've been thinking about gainig some muscle so i could tell her i gained weight:)
But there's no way i'm putting on extra fat…What would be the reason for that? Nothing.
It means that i will have to train in a different manner and the most important thing: Have to create a calorie surplus! I havent done it for a long time.
So what do you recommend to gain pure muscle and minimize fat gain? How much cardio? Still for me low body fat is more important than a bunch of muscle:) But i need some extra of it

Tyler,

I'm not totally against gaining muscle mass…I am just really not a big fan of excessive muscle mass. You sound like you just want to add a bit more muscle without getting bulky. Sounds like a good goal to me.

I'll write a post on this, because I know there are other people who are in the same position as you.

Have a great one!

Rusty

Hey Rusty,
I justed wanted to comment that your information is really great, because of all your experience you have in the fitness industry (I'm going for my 3th year) you seem to have a better understanding about how everything affects your muscles.
What I wanted to comment on this post is that, altthough Cristiano Ronaldo is a football player don't you think he does a lot of Back exercises, because you really can see the "V" under his shoulders because of the shape of his back.
Or do you think this come's only by staying so lean (Playing soccer) and isn't going to the gym to do some good exercises for to stimulate the back muscles.
Thanks,
And i"m Going to keep reading the blog!
Keep up the good work

Regards,

J.L
from the Island of St Maarten!

J.L

Very cool that you are from St. Maarten. I always wondered where people from vacation destinations, go for vacation. The Caribbean Islands look amazing…another place on my long list of places to visit!

As far as Ronaldo goes…I'm sure he goes to the gym and does some resistance training. I'm all for that. What is good about him is that he doesn't have excessive muscle mass at all.

For the back, I like chinups, lat pull-downs, and cable rows. Just keep the volume low, like 8 sets total for back and keep the reps low…then hit cardio hard.

Jealous of where you live!

Rusty

Rusty, how long do you rest between sets for your exercises?

Sorry, just saw the same question above!

Hi,
I am very confused. I have been told, mostly from guys who like to body build that there is no such thing as just toning muscles. I have been a member of a number of gyms, (aerobics) where we work on toning.

I am not interested in being a bulked up mass of muscle, but want to tone to keep in shape.

Why is there such a difference in opinions regarding toning vs body building? What is the difference in exercise or weights from one to the other.

Help, very confused.

Carlene,

It is confusing.

To avoid building muscle.

1) Keep the volume low
2) Avoid the "pump" (builds muscle and capillaries)
3) Workout under a calorie deficit
4) Workout in a fasted state
5) Don't do forced reps (these damage the muscle which leads to growth)
6) Don't train to Failure (same as forced reps)

Do a brief weight lifting workout that focuses on getting stronger in just a few sets. Hit cardio hard right after that. Keep your diet in order as well. This will insure that you tighten up the body and burn body fat without building muscle.

The biggest mistake women make is doing high volume weight training. This is great for bodybuilding. A high amount of sets and reps can increase the likelyhood of gaining muscle mass. It certainly doesn't mean it will happen, especially if you are eating low-cal…but it can happen. Don't train like a bodybuilder.

Rusty

Hey,

Great article. I found really interesting tips, but I am a little confused about both the reps and weight amount I should be lifting. I am currently at college so have plenty of time to go to the gym, and over the past 8 weeks I have exclusively been bulking up. I think I am finally at the point where I am content with my muscle mass and now want to tone. I have 2 questions. First, how much less should I be lifting. I read your exact workout and understand how many sets. But how many reps are done (you said 3-10 but thats a wide range)? Also, how do I know how much weight to lift. For instance, when i was building mass, I essentially have lifted as much as I can to barely get through the exercise, but I understand that with toning that is not the point. Is there some formula I should follow? For example, 50% of what I would lift for mass… or am I suppose to feel out how much I should be lifting. If it helps I am 21 year old male who weighs around 155. Thanks, and again great article.

Aaron

What if I just want my abs to look like Megan Fox's off of Transformers? I am a naturally thin person and any loss of "fat" would look bad on me. Since I am only I think, 105lbs right now, I just want to get my abs toned… how do I concentrate on just one area without damage? I don't want huge, man abs… just imagine Magan's stomach… that's what I'm goaling for?

Aaron,

Sorry it took me a few days to get back to you. Anyway…lift heavy in the 3-5 rep range when you are lifting for tone. On some days, those 3-5 reps will be close to the max amount you can do. On other days you will use lighter weights and stop well short of failure. This post will help this make sense of this:

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

Lydia,

Stick to planks. Here are two posts you should read:

Great Six Pack Ab Video Shows How Get Extremely Toned Abs

7 Minute Abs? 8 Minute Abs? What About 6 Minute Abs?

This should help a bunch. Mow I have to get Megan Fox out of my mind. She is super-ultra-hot

Have a great one,

Rusty

Rusty,

Great site but Christiano Ronaldo is the biggest a-hole in all of sports.

Kenny,

I actually don't know that much about the guy. Does he have a really bad reputation?

Rusty

Yea he is known for cheap shots and racist/a-hole remarks to other players.His game is mostly flash no substance.Think Stephon Marbury and Tim Hardaway rolled into one.Good looking guy, no doubt.As a soccer fan he is definetly hatable.

Hi! WOW i love ur page…great info I wish i'd knows yrs ago.
I weigh 149 pounds and i want to loose soem weight.I've been dieting for fewmonths,,and i lost 16 pounds,, but the thing is that i starved myself and i saw that the moment i eat justa little more than usuual i gained back 2 pounds.Now im maintaning the weight by exercising everyday 70 min of rollerblading,and 10-15 of bike and also 20-25 min of weight lifting and abs,,in these 20-25 min i do 7-8 min of rope…but my question to u is:do u think i can tone my muscles especially my arms, by just doing push-ups more then weights?coz i dont like weight lifting very much but i do all kind of streching,etc.is it possible to tone my arms just by doing push-ups?define them?
I eat pretty healthy..No sugar at all….i eat only fruits and veggies.no red meat,,just chicken and fish.and how many push-ups should i do?daily?in order to tone the arms?define them? and do u reccomend it everyday?or?
thank u in advance for ur reply.
Keep up the good work

Batz,

Yeah…you can tone the arms with push-ups. Have you tried explosive pushups? What about one arm pushups. There are tons of variations. I think explosive is the way to go mixed with regular reps.

Look at these triceps!

Rusty

No doubt that he's a very much controversial player on and off the pitch…but his talent and technique is superb. Definitely going to win the FIFA player of the year along with other awards. Just look at this free kick!

http://youtube.com/watch?v=IukG40hu7R8

PS: Yeah, he can be jerk sometimes

Sai,

Is he kind of like Kobe Bryant is in basketball? An amazing athlete, but not the best off the field? I am not a huge follower of football (soccer), but I like it better every time I watch.

Rusty

Dude, i'm just the reverse… I don't watch basketball but I catch sportcenter daily and see Kobe enough to say that he's amazing.

Euro 2008 starts next month and you can catch Ronaldo on Portugal squad…….

Can't wait for it to start.

PS: He isn't the best role model off the pitch

Hey Rusty, just found your blog today and I must say, it is AWESOME. I'm going to try and start integrating some of your principals. I too am seeking the hollywood toned look of stars such as Pitt in Fight club or Craig in Casino Royale. Right now, I'm about 5'6 and weigh 160 LBS. I have some muscle as I've been lifting for a while but its covered in fat (~20% bodyfat). I'm looking to cut now. And I'm trying to plan my routine. I have a few questions though.

1. When do u think I should include cardio in my routine? After weights? before weights?

2. How many times per week do you thing I should do cardio, for fatloss?

3. I read the response where you outlined your exact workout, and I don't see how it is any different from a regular bodybuilding workout. You are still doing 20-30 sets per workout, but you just seem to be doing it more often than once a week as a standard bodybuilding protocol would call for. How can 20-30 sets take you only 30 mins to do?

Thanks for responding and keep up the blog. This thing is great!

Rockstar,

I'm glad you enjoy the site!

I typically do close to 15-20 sets of 3-5 reps. That is a total amount of 45-100 reps per workout.

A typical bodybuilding routine is 3-4 exercises per body part and 4-5 sets per exercise…and 6-12 reps per set.

One Exercise might look like this:
Set 1 = 12 reps
Set 2 = 10 reps
Set 3 = 8 reps
Set 4 = 6 reps
Set 5 = 12+ (pump out set)
——————-
total reps = 48 reps

If this is done for 3-4 exercises, that is 150-200 reps for one body part. If someone worked back and biceps on the same day, that could be as much as 300-400 reps in one workout. I do about 1/4 of this amount of volume.

My workouts go pretty quickly, because the first 2 sets feel pretty light. I'm not training to failure, so I don't have to rest a bunch. Plus the actual set just takes 30-45 seconds.

I can workout more often because I'm not "damaging" the muscle because my total volume is low as well as the reps.

1) You should do cardio after weight training: 10-15 minutes of High Intensity Interval Training followed by 30 minutes of Steady state cardio (this is a way to get REALLY lean).

2) Do Cardio 4-5 times per week, just after your lifting sessions.

Hope that helps,

Rusty

Hi Rusty
If i wanna tone up my muscles but i have some fat to start with what routine should i follow.
To give u an idea i'm a male of 162cm 72 kg and waist of 32.
But i have a problem of chest fat which i'm not able get rid off.
What should i do. started 6 months back with mass building but that dint help me in the chest area till now. Though i have gained some mass and my body size has increased. I had been following a one body part's exercise per day routine.

Ig,

It is all about burning body fat for you. Read this post…it is a great place to start (you don't need to buy the book…I outline a great fat burning cardio workout).

The Stubborn Fat Solution, Lyle McDonald's Latest Fat Burning Book

Rusty

Oh my God…I can't believe I just found you! I spent lots of time to find helpful articles for this specific topic, but found mostly on body building. Now, please excuse me while I go read your other articles.

Nim,

Dig in!

Rusty