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 Post subject: Questions that have bugged me for a while.
PostPosted: Sat Jan 07, 2006 5:53 am 
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I've always heard the following: heavy weight + low reps = builds bulk. lighter weight + high reps = toned/cut.

Is there some happy medium?

Is it a good idea to switch off on weeks of doing heavy weight work outs/light weight workouts?

How many reps and how much weight is good for toning/cut?


Those are about it. Any feedback on those Qs will be GREATLY appreciated!

Thanks in advance! :)

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 Post subject: Re: Questions that have bugged me for a while.
PostPosted: Sat Jan 07, 2006 7:55 am 
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vegankyle wrote:
I've always heard the following: heavy weight + low reps = builds bulk. lighter weight + high reps = toned/cut.

Nope.

Low reps, meaning less than 6, primarily build strength.
Reps between 6 and 12-20 (depending on muscle group) primarily build mass.
More than 25 reps build endurance.

You can't get definition in a muscle by doing more reps. Definition is achieved by overall reduction of bodyfat (and getting a thin skin).


Quote:
Is it a good idea to switch off on weeks of doing heavy weight work outs/light weight workouts?

Yes, that's a good idea :)
Depending on your goals - for mass and strength, i'd say 4 weeks 8-12 reps, 4 weeks 1-6 reps, 2 weeks 12-25 reps. Repeat :D

Quote:
How many reps and how much weight is good for toning/cut?

When you want to cut, i recommend using heavy weights (at most 10 reps) to prevent atrophy of the muscles while having a slight caloric deficit. Keep your protein intake up as usual, don't cut calories on protein. You can achieve the caloric deficit by eating less or working out more, either cardio or weights.

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 Post subject:
PostPosted: Mon Jan 09, 2006 2:30 am 
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Thank you very much, that really helps me.

I've heard a lot about "thin skin" (actually i read it on a lot of Rob's posts, haha!). What's this all about? Is it acheived by overall working out?

Sorry if these questions were really newbish, but I am very newbish. :lol:

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 Post subject:
PostPosted: Mon Jan 09, 2006 10:00 am 
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vegankyle wrote:
I've heard a lot about "thin skin" (actually i read it on a lot of Rob's posts, haha!). What's this all about? Is it acheived by overall working out?

Don't worry about that.
Pro bodybuilders aquire it mainly by cutting out milk and dairy products ;) as well as cutting junk food from the diet pre-contest.
Also, manipulation of water/sodium balance to get rid of subcutaneous water the last 24-36hours before competition.
It's nothing you can specifically work out for.

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 Post subject:
PostPosted: Mon Jan 09, 2006 10:06 am 
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The skin thing is an ultra intense competition thing though right? Generally, it's about just losing body fat in order to get definition isn't it?


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 Post subject:
PostPosted: Mon Jan 09, 2006 4:45 pm 
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Richard wrote:
The skin thing is an ultra intense competition thing though right? Generally, it's about just losing body fat in order to get definition isn't it?

Absolutely.

(Except for some people, who have problems with flabby skin. Cellulitis is not about fat, too. I believe these people would benefit from a cleansing diet and a high water intake.)

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