Muscle Tone VS Muscle Mass Workout Routines

September 21, 2007

I don’t believe in damaging a muscle when you are going for tone. If you want to build muscle mass (which I don’t), then you want to do enough volume of lifts to induce a bit of damage…then you want to allow the muscles enough time to recover to rebuild themselves a bit bigger than they were before. If you are going for tone…you want to do less sets and volume so you don’t damage the muscles…since you are not damaging the muscles you can work those same muscles out more often.

Workout Routine
[Christiano Ronaldo…the greatest soccer player in the world…he is also a great fitness role model as well! Women prefer this type of look over a bulky bodybuilder for sure!]

How Many Sets for Muscle Tone?

Remember, your goal for muscle tone is to avoid damaging the muscles. If you get sore the following day, back off a bit the next time that you work those same muscles. I like to do 3-4 sets of anywhere between 3-10 reps for muscle tone. I chose 2-3 exercises per body part.

How Many Reps Per Set?

I am one of the few people who believes that strength training done properly, can actually give you amazing muscle definition. I address this in one of the first posts I made on this blog: High Reps for Muscle Tone? Bad Advice!…I think that you can get alright definition with medium to high reps, but you just won’t reach your highest potential unless you include periods of time when you are lifting in the lower rep range. There are times when I do 3 sets of 8 reps per exercise…and other times when I do 4 sets of 3 reps per exercise.

Why Work The Muscles Frequently When Going For Tone?

This is one of the big keys to muscle tone, that I never hear personal trainers talk about. Muscle tone is basically the partial contraction of a muscle in a relaxed state…so your muscles are contacting a bit on their own even when you are completely relaxed. The way to increase this is to contract you muscles hard (workout) on a frequent basis. Their are two reasons you want to avoid damaging your muscles. The first is that if you are sore, you will overtrain if you work that muscle again too soon. The second is that you will be unable to get a hard contraction on a damaged muscle.

Avoid Going to Failure or Using Forced Reps When Toning Your Muscles

Going to the point of failure will increase the likelihood that muscle damage will occur. The bad thing about going to failure is that it teaches your muscles to fail! Your body will react by not contracting that muscle quite as hard for the next set…it will also result in less muscle tone outside of the gym. Going to failure and forcing reps is great for muscle mass, but terrible for muscle tone!

A Typical Split Routine for Muscle Mass

A popular mass building routine is the “3 day split”. This is where you work the entire body over a period of 3 days. Day one could be Chest, Shoulders, and Triceps…Day 2 could be Back and Biceps…Day 3 could be Legs and Abs. The benefit here is that since the muscles are getting damaged, they need more recovery time. Also since you are only focused on a couple of body parts, you could really do a high volume of intense lifts for each body part. Cardio would be limited to maybe twice a week for 30 minutes.

The 2 Day Split Muscle Tone Workout Routine

Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don’t need much recovery time when you don’t damage the muscles. Here is the routine I’ve followed for the past 5 years. Day One is Chest and Back…Day Two is Shoulders, Biceps, and Triceps. The lifting part of my workouts only take 30 minute max and then I hit cardio for 30-45 minutes. I do abs at night before bed. I don’t do any direct leg training whatsoever.

How Many Days a Week for Each Muscle Routine?

For muscle tone…I would recommend 4 times a week for maximum effectiveness…3 days a week to maintain (or when life gets really busy)…and maybe 5-6 days per week the month before a tropical vacation! For muscle mass, I would recommend 5 days a week to keep those muscle growing…too much time away from the gym and they will begin to get smaller again…you could maintain that mass with 4 times a week.

Note: I’m just barely scratching the surface here when it comes to setting up a good workout routine. The main goal for muscle tone is that you just need to remember that muscle damage and sore muscles are not your friend. Lift just enough to generate strong contractions…and spend the rest of the time burning off body fat with intense cardio…also don’t be afraid to lift heavy as long as you do not reach failure. I’ll dig much deeper into the details of what makes a great workout routine in the near future.

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{ 36 comments… read them below or add one }

Meli June 10, 2009 at 10:38 am

Hi Rusty.

I have been reading through your site for the past few weeks, and it has given me a lot of great information thank you so much!
I have also read through the comments because I was too shy to ask myself, and I was sure someone else would have the same sort of question, but I think it would just be easier to ask you directly.

I am 19 years old, only 5 feet tall and I weigh 51 kilos. I am originally from Canada but currently living in Japan. Before I came to Japan I was 45 kilos and for the past two months I have been trying to return to my regular weight before I go back home. When I was in Canada I played soccer most of my life but quit at the age of 16. When I came to Japan in order to make friends I joined a volleyball team, we usually practice five times a week for at least two hours. For the past nine months that I have been playing volleyball, I definitely gained a lot of weight partly from the change of food and stress, but mainly my appetite became much larger as well. When I started my diet two months ago, I cut back a lot on carbs, and now my portion sizes are much smaller. My diet lately mainly consists of fruits, vegetables, some but not much dairy and little protein. When I started I quickly started loosing weight and with in a month I was 46 kilos and went from a body fat percent of 20% to 16%
The problem is that didn’t last long I started regaining weight with in the following week, but my body fat percent still remained low. I decided to do more cadio to see if it would help but I ended up going back up to 50 kilos, my legs became larger and my stomach area returned to the same size as before I started my diet and I still cant fit into my old clothes properly. I would just like to know how I can return to the same size I was ten months ago. The work out that I am currently doing on top of volleyball is, I jog four times a week for 30 to 40 min, I work out my arms and back two times a week and my abs three times a week, I also walk everyday at least an hour and a half. Lately I have also not been sleeping very much, I have been getting a maximum of four hours of sleep a night, could this have something to do with it?

Anyways I’m sorry for the lengthy explanation and I hope it makes sense.
Even if you can’t answer my question I love your site, and it’s a great place to keep motivation.

Thank you so much.

Robert June 19, 2009 at 3:14 pm

I have been visiting this site for a few months now,
my current training is going nowhere.
So I thought about the training on this site, and to
try for maximum fat loss and muscle maintenance.
I was interested in Rob’s barbell circuit training.
How many times per week do I do the barbell routine,
or any full body circuit training for that matter?
I like the idea of mixing cardio with weights.
how should I attack this?? Thanks,Robert………..

aleks June 22, 2009 at 8:07 am

ive found your site through google when looking for ways to build mass because im a teen and wanted to get really big. Then on your your site it reminded me that a nice, lean athletic physique is much better. Anyway im 14 and a half and about 6 foot tall and weigh about 145 pounds and have this sort of physique and not much fat but would like to add some muscle and get more toned for summer here in australia which starts in december. so i was wondering if you have any suggerstions for how i should train to add a bit more muscle ideally around 10- 15 pounds (want the v taper look but not too etreme just like really nice and lean) while staying lean and getting leaner if that makes sense lol. also because ive played soccer for years my legs are a nice muscly size but not too big but id liek to tone them more . so how do u think i hsould do that?

sorry for the really long comment and lots of question 🙂

Thanks, Aleks

G July 15, 2009 at 5:13 am

I’m new to working out at the gym and want muscle tone instead of mass. I’m not really sure what a good workout routine should be and I got a little confused by the explanation above. Is there any step by step routine you would recommend to start off with? I currently weigh 189 (just found out), 5’7″, and want to shape up. Could you/would you recommend a basic workout routine and from there, I’m pretty sure I can mix it up to my heart’s content.

thanks, and thank you for the explanation of muscle tone vs. muscle mass, a lot of people don’t know the difference.

Julie July 30, 2009 at 12:14 am


I’m 5’4′ and weight about 136 pounds. I do cardio about 5 times a week, and do strength training 3 times a week, which I do on alternate days. But I’ve found a lot of conflicting information out there, so I thought I’d just ask you.

I want to be slim and toned, so I’m doing HIIT

Julie July 30, 2009 at 12:22 am

Argh. I hit the submit button by accident.

As I was saying, I do HIIT followed by half an hour or so on the treadmill. But when it comes to strength training, people tend to favour high reps and light weights for getting the slim and toned look. Obviously as a girl I don’t want to get bulky, and you mentioned to do heavy weight for low reps and not to achieve muscle fatigue.

How heavy should I lift then? And should I go heavy weights and low reps? Assuming I achieve my ideal body, is HIIT followed by some medium level cardio enough to maintain muscle mass, or should I still do weight training 3 times a week?

Thanks so much, Rusty!

nathan September 15, 2009 at 12:39 pm

These are good articles, theres one thing im not clear on here though.

You said that when muscles feel sore after working out you get mass, but what if your workout was just running around and sprinting and then touching the ground or jumping up now and then?

(like good cardio stuff, gets you breathing heavily but also can leave legs feeling tired)

Jimmy Page October 30, 2009 at 4:33 pm

Working out regularly and hard leaves me in a constant search for low fat sources of quality creatine and vitamin supplements. After having tried numerous powders and stacks, I finally decided to try the Dr Max Powers Anabolic Stack after doing research about the stack and its ingreidents.

It seems to give me what I was looking for. I take it an hour before workouts and seem to recover much faster with no muscle soreness and more strength and energy the next day. Plus its made me huge. The research I did showed that the creatine included in the Dr Max Powers stack is the most efficient for body building. I recommend it.

Christian November 12, 2009 at 1:32 am

Great info in regards of work out routines to tone and in how it should be done, however, I have a bit of a problem understanding. I dislocate my shoulder awhile ago about 7mon. and just recently got back into the game in working out..I’m 5’7″ and Im skiptical in how much weight I can do or should I do when exercising, for example in each rep. should I keep a stable wieght or put a little more wieght on the next rep etc etc? for example 1st set of 15reps 10lb then 2nd set of 10reps 15lb? How should I work it out?

What about the 100reps workout?

Kimi December 2, 2009 at 12:28 pm

Hi there,

I am very happy to have stumbled in your blog. It seems that women and split routines don’t go together in most of the internet articles. I hope you can help me with my qualms/inquiries about working out.

I am a former varsity player in highschool and after I graduated college, I still wanted to keep my fitness level high and so I joined the gym last year. The thing is, fitness trainers are expensive here so it is only when you are lucky to have friendly trainers who really disclose information.

I weigh about 116 pounds, 5’3” in height. I lost weight already after re-entering the gym last July 2009 since I started at 123. I used to do a full body workout with lots of cardio until I found myself not hitting a plateau. My body stayed the same and my weigh did not change and it was only when I had a trapezius strain did I lose 2 pounds or so (from 118 to 116). During my injury, I had no exercise for 2 weeks. Though my intake of food was regulated, I can’t say I was that disciplined.

Now, the dilemma. When I was done healing my traps, I went to the gym and to everyone’s surprise, I look slimmer and smaller and well yes, I lost 2 pounds. When I look at my body, I definitely look better–skinnier. I just wonder why is it that I looked bigger when I was in the gym when in fact I was just 2 pounds heavier from now. Given that everyone seems to notice such, I am now really scared to hit the gym again since I might get “bigger” again.

Since I was encountered a plateau before, I asked a few of my friends, ex-trainers and they said that if I want to get ripped, I should go for the split routine and then maintain a strict diet. I was afraid that I might get heavier (numbers and physically) but my friend said that my diet will be the key so I won’t get bigger. So he made me this split program:

legs and shoulders
chest and triceps
back and biceps

I don’t know how to call this since I am not familiar with the various split programs. I am still on my 2nd day and I’m still not sure how this would affect me. My fear is I’ll bulk up instead of getting skinny/ripped. I do a lot of cardio almost every gym trip, 30 mins before and after of interval training–walk, jog, run then incline.

I was also told that I could use the circuit program and that for sure won’t make me look bulky but I am just not that attracted to the circuit program since I have to harbor a bench in the strength training area which is dominated by men.

So now after the semi-novel that I just wrote, what is your opinion regarding my program. The aim is to get ripped in a womanly fashion. Cuts would be okay but not scary looking. i just want to look smaller.

Hope you can help me regarding my problem.


Kimi December 2, 2009 at 12:34 pm

And oh additional info. I was told that I should find the weight that I can repeat 20 reps for 3 sets. Generally I am just carrying very light weights since I am still scared of damaging my traps. I use 4 lbs dumbbells and 15-20 pounds for the triceps cable/rope; 30-40 pounds for leg press/inner and outer thigh machine.

Lunch December 10, 2009 at 6:13 am

Is there any benefit to eat the same amout but 6 times a day instead of 3 or 4 times? Thanks

John December 10, 2009 at 5:14 pm

Hey rusty, great blog. I used to always believe in doing 3-4 sets to failure to achieve great muscle tone, but your method completely makes sense. I also however want to gain 5-10 pounds of muscle + being very toned, so should i keep lifting high reps until i get bigger and then start the toning methods? Or can i gain muscle from doing the toning method? thanks

Crista December 16, 2009 at 12:16 pm

This is awesome. I’ve been doing research for so long on how to lose muscle (or just not gain muscle mass) while still working on tone and being in bikini shape. it’s hard to find anyone willing to talk about the fact that you really can desire to lose muscle mass. I’m a woman, a professional aerialist, who gets comments on her “big muscles” all the time. I’ve been doing P90X for 8 months with admittedly wonderful, body changing results. however, being a mesomorph my arms back and shoulders have gotten quite bulky and my legs are bulky already. i want to keep my near six pack AND my Madonna toned arms but scale it down. everyone says to do high high reps low weights??


John December 28, 2009 at 4:23 am

what excersices we must do to build chest like cristiano ronaldo?
and how many reps and set?

or it is from his genetic?

sorry 4 my english..Thx

patrick February 15, 2010 at 4:08 am

i was wondering can i substitute regular leg work out with air alert and still lift for upper body?

MR May 14, 2010 at 7:29 pm


I am so glad i came across your website. I have been looking for this information for such a long time. I have never been so confused as there is so many websites out there that concentrate of building muscles. I been wanting to tone my body.

I hope you have time to answer my questions so i will post incase you do have some time.

I have been very over weight all my life until 5 years ago. 5 years ago i lost 13 stone. I am now at 75KG althou i would like to be less than this. But please read for the reaons why.

As you can imagine i lost allot of weight and done it in 9 months by natural exercise (walking on treadmill) and eating healthy.

Problem was i had so much excess skin i had to have it removed.

So far i had an abdominal plasty and chest lift. They cut and tightened the muscles as everything was stretched and could not be corrected through exercise.

Currently althou i lost allot of weight and have had the excess skin removed from my stomach and chest lift i still find my skin to be loose if you get me, i really would like to get my skin tight all over my stomach and sides.

I am currently awaiting to have the excess skin removed from thighs and buttocks, again there is loads of skin but i still want to tone my muscles for when it is removed. As i think i am going to get allot of loose skin on the thighs aswell once removed.

Because i went below 10 stone as i had an eating disorder i had to go upto 75KG approx otherwise my surgeon would refuse to do the operation.

My question to you is:

I want to tone and tone only. I want to have nice abs but nothing major like a body builder. I am new to all this so your advice will be much appreciated. I have been trying to find these answers for the past 5 years but i got so confused with all the information i gave up. But reading this blog post it has given me the determination to start.

1) Can you recommend what exercises i should do and how many sets/reps? are there any DVDs or equipement i should get that you recommend for toning?

2) Do i eat like if i am on a weight loss diet or do i have to go on some sort of special diet?

3) Is there anything that i should eat that may help in getting the abs i want (toning) ?

4) What body fat % should i be aming at? i am 75KG at the moment, 22 years old.

5) I have very thin arms and would like to tone them up. What do you recommend for this.

6) How many times a week should i do the exercises and for how long?

I have always been worried as because of all the excess skin that i would never get toned, but your website has given me the confidence and reassurance i need.

Sorry for all the questions and i hope you can reply as i have been waiting to find a site like this for a very long time. Knowing this information i can finally get doing what i have been desperate to do for a long long time.


vikas chaudhary June 12, 2010 at 9:04 am


Serious mass July 18, 2010 at 1:13 pm

Muscle mass looks better than muscle tone
Women like muscular body but not too bulky like Arnold Schwarzenegger and jay cutler , it fells good and confident to look like Jean Claud van damme or Sylvester Stallone they have muscle mass but not too bulky
If you have muscle mass even if u are with a shirt it will look like a bodybuilder but a toned man just looks fit he has to take off his shirt to show his muscularity

Muscle mass shows strength and power a person has I mean you look strong and you feel strong but not in toning

I have blasting biceps, awsome chest that pierces my t shirt and cobra lats
People see me they feel envy
I don’t have 6 PAC but muscle mass
But guys having 6 PAC abbs feel envy

Anytime muscle mass is better than muscle tone.

Naveen August 26, 2010 at 4:57 am

Hi rusty,
Im 6′ and weigh in at abt 190lbs with a BMI of about 27. Im currently working on my cardio by way of doing intervals. I do it all on a cross trainer (eplitical machine – hope I got that right). It’s like a stepper sort of thing which has handles for arm movment as well. And I keep my wieght training to a minimum (40 mins max) with abt 2-3 exercises per body part. Training split consists of chest & back on one day and arms+shoulders on the next. also i tend to do a bit of leg work cos i feel my body is slightly out of proportion. Is it possible for me to come out of this rut and get super lean or is it a pipe dream?

Chris April 15, 2011 at 11:10 am


I’m 169 cms with 164 pounds weight. I just started out my workout going to a gym. I am in for the toned body look and the question i have in my mind is like – dont i need to have some muscles on my body to even start with the toning?
I am not that bulked up with muscles right.
So i go to the gym start up with some warming up, then hit the treadmill, go walking in it for about 2 minutes and then enter sprint mode and run for 3 minutes and again go to walk mode for 2 minutes and then sprint for 1 minute.
Then i do some exercises on my hamstring..and my leg area followed by chest press, then legs again, then abs exercise followed by some chest exercises again. Then i’d move to biceps exercise and then do some pullups.
This pretty much sums up my exercise routine every day – 5 a week.

I am starting from the scratch nd have extra some fat over my stomach and my chest, which i’m hoping would burn out during my treadmill, chest and abs exercises.
Am i doing something wrong here? I am thinking of building some muscles first and then tone it?

Scott May 13, 2011 at 4:01 am

I used to be a fan of buying my supplements at I have since found MUCH cheaper! No problem with Just throwing another out there.

Deepak May 22, 2011 at 2:32 am

Hey Admin,,
I am Skinny guy with a weight of 110 pounds which workout routine i should follow for gaining mass

scott June 6, 2011 at 8:16 pm

for building muscle, 5 days a week is too much, 45 minutes per session on one set of muscles is the right amount, any longer and you are wasting your time as you won’t gain anything, also not giving your muscles time to recover will increase you muscle mass, but you damage you muscles too much and will then take longer to recover or worse damage a muscle too much causing it to fail and then you will be off of weight training for a long time and end up losing mass, but, not giving your muscles enough time to recover will also result in bigger muscles but no increase you strength.

stacey July 18, 2011 at 11:29 pm

Hey there! I don’t see any leg workouts! I am currently 5’6, 134..I bicycle 15 miles 4 days a week minimum. I used to do 2 day full body workouts since I waitress as well and we’re very busy all 4 days I work/bike. I have amped it up to split days but have a very hard time getting definition in my legs, ha?strings specifically, and I want to get rid if bulk, fat or just size in general. I want sleek, defined, great legs! My previous weight was 165 and my goal is another 10#…14 maybe! Can you help?

Jenny September 6, 2011 at 11:58 pm

My workout needed and overhaul. I decided I need to changing by creating a new workout lifestyle lift ing by adding weight training. This made all the difference in the world and has really been what has helped me lose weight. Obviously with that has come toned muscles too.

Jon November 5, 2011 at 4:48 pm

This is a great site, I am ready to try out this workout to see if it really works! I did have a question rather, this workout focuses on toning muscle. Does it also build a good amount of muscle? My arms are very thin and I am afraid that only using this workout would not give it that muscular but defined look that I want. (aiming for ryan reynolds or brad pitt, or possibly just even ryan gosling) Do you think it would be a good idea to switch every 2 weeks or so between this workout and another workout that focuses on building muscle mass?

Jasbir November 16, 2011 at 10:18 pm


I bought your e-book Visual impact for women, fantastic book, totally fits into what i was looking for for a long time as i was scared to workout with weights thinking that what if it will change my hour glass figure.. I really love your book, would encourage to make it a real book for life time collection of books.
One question I have is sthough that most women say that when they drop down body fat, their bustline becomes smaller and then most fitness models end up getting implants. I want to get really fit and if i do intense cardio, wouldn’t it affect my chest size especially if they are already small size? Does it really happen like that? Can women retain their feminine curves if they do intense cardio and reduce fat levels?
If i do shoulder exercise according to your instructions, it wouldn’t widen my shoulders right? I love my proportionate body and I do not want to change any dimensions but i want to get stronger and remove the jiggles that I have.

Melissa January 2, 2012 at 8:52 am


I’m loving this blog! Happy I stumbled across it. I’m getting married in 6 months and I’m looking to tone up and lose about 15 pounds. I am 5’6″ and 140 pounds. Working out has always been a part of my life but it seems to in spurts. I’ll work out for a couple of months and then get lazy and/or burnt out and quit for awhile. Can you recommend a good workout routine for me to slim down and tone-up for recognizable changes within 6 months? I know eating well is a huge part of it which I’ve been doing pretty well at. I’m not interested in bulking up at all…just seeking toned arms, legs, stomach and overall better physique. Help! Thank you so much.

steven January 4, 2012 at 6:51 am

Hi Rusty. Just saw this forum upon researching muscle tone vs muscle mass, and i do have a little concerns which I hope you can help me with.

The story is, i used to be a very thin guy who was 177cm and only about 56 kgs. About two years ago i decided to take up muscle training and have been at it ever since. I got a trainer about half a year ago who i see once every week. With him, I have put on more mass than I did on my own, and now im at a 68 kg range, packing a lot of mass on my upper torso and some on my quads.

However, now i have come to realize that some parts of my body is too big, espcially the arms which is out of whack with the torso. So I am wondering if it is possible to reduce the size of them without necessairily stopping training or losing A LOT of my hard-gained mass.

Just to give you more information, The exercise I did with my trainer was usually spilt into 3 days a week: chest/back, legs/abs and arms/shoulders. About a month ago we did a low rep high intensity strength training for a couple of weeks and then rebounded to a mass gaining program.

I have not raised the issue with my trainer and would like to hear your thoughts on it. He did once mention that i may need to get on the treadmills for a week to lean up a bit…but do you think this is would be sufficient? Also, i always drink a protein after workout, but if i were to bulk down/muscle tone as you have described…is protein shakes still necessary??

sorry for the looooong message, and i hope you can help! thanks so much!


Cary January 4, 2012 at 12:02 pm

Dear Rusty,

I just reviewed your actual workout (Day 1: back and chest; Day 2: shoulders, biceps and triceps), and I was wondering about whether you incorporated circuit training too, or if you rested between each set?

I am into circuit training right now to keep my heart rate up. Would your workout routine work just by alternating each set (e.g. Day 1: One set of Incline Barbell Press, then one set of chinups, and so forth, then one set of Incline Dumbbell Press and one set of Lat Pulldowns, and so forth)? Your thoughts?


Alex January 8, 2012 at 5:56 pm

Hey, Love the site your articles are great. Would you say the type of physique you recommend would be similar to Joe Manganiello off of the show true blood. He has a great athletic lean physique, I was wondering if you would ever consider doing an article about achieving this type of physique and maybe post it in the celebrity section. Just a thought anyways great site!

Heather January 16, 2012 at 7:35 pm

I think this is the worst information I have ever read!!! I can’t believe it was ever published. Of course, I am reading it almost 5 years after it was published, so maybe this was the “correct” information back then…
Who knows…but honestly, I teach a muscle toning/muscle endurance class and he whole class is based on high reps, low weight, go to failure. And we see fantastic results. Maybe because we use LOW weight (ie, 2.5/5 lb dumbbells)? That should be clarified in the article. Anyway, just needed to interject my thoughts here….I do exactly what you say NOT to do and I am in the best shape of my life…very tone, very defined and loving every minute of it.

Michael February 10, 2012 at 11:23 am

hi! i’m in a really dilemma! i’m seeking like a “model” body, not a schwarzenegger’s body of course and my body is like divided in two, my arms, shoulders and back are more define than the abs and legs, but still a lil skinny do i need to make some gain mass workouts for these sections (arms,chest,back and shoulders, and a tone muscle workout for abs and legs? i used to do an abs workout of 12 sets of 60 reps but i hardly define the upper muscles of the abb and no mass gained, i guees i gain resistance, now i do sets of 5 of 12 reps with 90 secs of resting…but now i don’t feel i’m working them is that ok or what do you suggest? that’s my dilemma gain mass or tone muscle :S and how D:

Alex May 12, 2012 at 8:16 pm

Hi Rusty!

I bought your Visual Impact for Women and have been following it since January. I’m doing a Euro-trip this summer so I’ve also been doing your 12 week cardio program to get fit for that. I believe it’s working great so far, but I have a few questions about eating…

1) I’ve been aiming for no eating 3-4 hours pre workout and 1 hour post workout. In this post you indicate that it’s optimal to try for 2-3 hours post workout, which I’ve been close to doing anyway. Since 7-9 hours seems like a long time to go without eating, I’m worried/wondering when the optimal times to eat would be as I’m noticing the results on my body but feeling a little worn down lately.

2) I’ve been doing 5 reps of low-ish weights for 4-5 sets before cardio time. I just want to double check that this is the best way to go about weights (I started your program having the last 5-10lbs to loose but trying not to build muscle as I bulk up VERY easily, esp. lower body)

Your books/blog posts/comments have been such a breath of fresh air for me! I love your approach to working out as I had been sick and tired of working out just to have my legs get *bigger* >.< Thank You!!!

Josh August 25, 2012 at 6:33 pm

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I wanted to really test this device (HealthmateForever muscle stimulator) and see if its claims were true. Needless to say, after about 1 1/2 months of using mode 5 for 20-30 minutes a day at level of 5 or six on both the upper and lower regions of my abdominal muscles, i found noticeable improvement in muscle mass.

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