is this effective? - Exercise & Fitness Message Board

Anglelock409 · 03-06-2006, 07:30 PM

hi ive been working out my biceps in a very unorthodox manner...im a male and i have very light weights...i do 2 sets of 50 and the last set of 30...my biceps always start to ache like a day after my workout it hurts even more the second day....does this mean its working out pretty good? will i gain some muscle or would it just stay the same and get ripped? thx!

MaxOT26 · 03-06-2006, 08:02 PM

Muscle sorness, muscle burn, and muscle pump does not ensure muscle overload with the latter two being pretty much worthless indicators. If you ran six miles with a 20pound weight vest on your legs would ache the next day too. But do you really think you are going to develop some serious legs by doing that. No you won't. You are doing the samething when you train with light weight and high reps. Will you get some muscle growth, sure. Will you get much, no. You are working your slow-twitch muscle fibers which have a very limited capacity for strength and growth.

Doing high-reps is not going to get you ripped. Far from it actually. The only way to get ripped is to develop your muscles by overloading them and to lower your bodyfat. Definition is the same as low bodyfat.

Micousa · 03-08-2006, 04:14 AM

MaxOT26 Ive read in a book that doing high reps will show muscle definition.
It said aim to make your arms work more. for ex: 70reps x 10 lbs weight =700 worth of work instead of 10reps of 50lbs which is 500.

see what im saying.

I guess it depends on how in "shape" your body is. what size weights you are using.and the way you workout.

Willapp · 03-08-2006, 05:09 AM

High reps will show muscle definition, or 'tone', but bear in mind you've got to develop the muscle mass, 'bulk', first in order for there to be any point in toning up.

Most serious bodybuilders work in phases - bulking for several months, which is doing heavy weights with fairly low reps (often 'pyramid' sets from 10 down to 4 reps), then they will have a cutting/toning phase where they do higher reps of lighter weights to get more definition, as well as changing their diet to lower their bodyfat levels.

The same principles apply even if you're just a casual gym user who wants to build muscle.

Basically, toning on its own isn't going to get you looking muscular, unless you have a very naturally muscular physique.

MaxOT26 · 03-08-2006, 10:12 AM

What you guys are talking about was a common line of thinking even just 5 years ago, however, there is no truth to it. Micousa, you could be talking about any number of books, check the copywright on that thing see if it isn't old.

There is no such thing as muscle tone. There are only two parts to bodybuilding: building muscle or burning fat. Everyone that is working out is doing one or the other or a combination two, or they are just in a stalemate. I know it sounds simple, but that is all there is.

Willap, when you say most serious bodybuilders train that way I am not sure who you mean. If you are referring to IFBB pro's then you are taking their training out of context. Nearly all IFBB bodybuilders follow very strict drug programs. That alone makes their training programs unrealistic to drug free athletes. When they near competion they use drugs that focus more on improveing leaness and they restrict calories in a very low level. Plainly, they just don't have the energy, strength, or confidence to train heavy. Largely based on the change of steroids that has a profound impact on strength and confidence. They simply switch to easier programs, and give all their focus to getting as lean as possible. They do this by diet, 2 sometimes 3 cardio sessions a day, and drugs. Not because they are using high-reps.