I saw yet another article about how to tone without gaining bulky muscles—directed particularly at women (who are “hesitant to do too many arm exercises for fear of gaining bulky muscle mass”). I love these articles because they give me inspiration for this blog.
First, if the reader is unaware, I despise the term “tone.” I am also not keen on the term “bulk.” In short, they really have little to do with muscle mass and everything to do with fat. When a woman (or a man) says they want to “tone”, they are basically saying that they want to lose fat to reveal what little muscle they already have. When a man (it is almost always a man) says he wants to “bulk up,” he is essentially saying that he wants to gain girth and doesn’t give a sh** about fat mass. Now, many intermediate to advanced body builders might pull this off because the hypercaloric state necessary to appreciably hypertrophy muscle often results in a gain in fat mass, as well as muscle. In this case, they are expecting to follow this massing phase (I prefer “massing” to “bulking” because it suggests some dietary restraint to minimize unnecessary fat gains) with a cut phase (fat loss).
“Toning” often refers to low-intensity (low-weight), high-repetition exercise with minimal overload and progression. It suggests that volume is relevant only when one is lifting heavy weight. It also suggests that weight training should be limited to aerobic exercise with weights. The author of this particular article (and most articles about toning) suggests three sets of 15 to 20 repetitions with about five or more reps in the tank. Frankly, at 20 reps with 5 in the tank, you are probably lifting a weight that, if you had the mental fortitude, you could get at least 10 more repetitions. Increasing the weight to an intensity that would permit 15 to 20 repetitions with a legitimate 3-5 reps in the tank (where the third set comes close to fatigue) can actually produce significant hypertrophy without “bulking.”
A number of years ago a student asked me how to respond to a client who didn’t want to lift heavy weights because she didn’t want to have “bulky muscles.” Ordinarily, I would have answered with a response about hormones, gender differences, muscle fiber types, etc. On this day, I was in a particularly puckish mood, and responded that she should “just tell your client that she isn’t willing to put in the work.” In reality, this is the correct answer. People with muscular athletic builds have put a lot of effort into developing their physiques. Few come upon big muscles with minimal effort. (If you are such a person, lucky you. You don’t have to put as much effort into training, if you don’t want big muscles.)
If you don’t want big muscles, don’t make lifting your priority. Lift moderately heavy (that is, build strength), but limit your training. Lift three days a week and perform the basic lifting movements (squat, deadlift, bench press, row, and overhead press variations) in a range of 5-12 repetitions for 3-5 sets (with 1-4 repetitions in the tank). Spend more of your week doing cardio and high-intensity interval (resistance) training (HIIT/HIIRT). Watch your caloric intake and macro balance. Eat healthy and limit alcohol and junk foods. You will invariably develop a lean (call it “toned,” if you must) physique. Don’t waste time in the gym moving light weights and calling it “exercise.”
If you want bigger muscles do the work in the gym. Calories will help but only when the carbohydrates and proteins you consume are stimulated to go to the muscle rather than fat deposits. Be sure that the size (bulk, if you prefer) you are putting on is mostly muscle. Consider body composition to be the priority, rather than only weight on the scale.
Bottom line: lose fat and gain as little or as much muscle as you are willing to work for and desire. Dieting and doing “toning” exercise will ultimately lead to “skinny fat” if the muscles aren’t adequately challenged. And a little bit more muscle looks better on pretty much everyone.
Be your best today; be better tomorrow.
Carpe momento!!