Heavy Weights – Improved Muscle Tone?
Posted on 14 June 2010
We usually associate lighter weights for high reps with improved muscle tone, that is what conventional knowledge tells us anyway – Is it possible that we are mistaken?
I recently came across a study showing that heavier weights are actually what triggers muscle growth and muscle tone, having a significantly more toning effect than lifting lighter weights for higher reps…..
when women performed various resistance exercises at different weights and repetitions (85 percent of their maximum ability for 8 reps, versus 45 percent for 15). Subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise.
So 70-80% of your maximum weight for 8 reps is the ideal weight for toning muscle. This changes the game when it comes to lifting and has tied together a lot of things I have thought myself for years but always brushed aside in favour of conventional wisdom when it comes to weight lifting. This probably comes down to a better stimulation of the muscle in terms of growth, also adding benefits in terms of improved glucose metabolism making sure the food you eat is funneled into making muscle explaining the Metabolic Boost.
One thing I have noticed when weight lifting is that I always get my best results sticking in the 6-10 rep range, this is in terms of muscle growth and general body composition improvements. I have tried doing high reps before and even made them a staple of my fitness program but they have never produced nearly as good results. With little result in terms of muscle and I could feel little metabolic shift when doing workouts of high reps as my appetite would remain low although muscle soreness would be pretty severe. I feel there is room for high rep weight lifting but it should be used as more of a tool for metabolic stimulation as a time efficient alternative to slow and steady cardio. Ideally doing some Bodyweight and Kettlebell circuits with high reps every now and then.
The other advantage of lifting heavy is the lack of wear and tear it puts of the joints and tendons in comparison to using lighter weights. Although you are handling a heavier load there is not the same repetitive wear and tear that say doing 20 reps would produce. This reduces the chances of Repetitive Strain Injuries.
It is becoming more and more clear that everyone should be doing some sort of relatively heavy strength training – Gone are the days of lifting light weights for high reps in search of toned muscles. If you are a guy lifting heavy from time to time should be a staple, and for women it should be too. Studies like these and evidence from people I have worked with show that whether male of female the people with the best looking bodies lift heavy once or twice a week and couple that with a active lifestyle. This not only “tones” muscle but will lead to increased bone density and less chance of things like osteoporosis in later life.
Here is A great plan for some heavy intense lifting for men or women. Take 60 seconds rest between sets and lift for 6-10 reps per set (so you want to be going for a weight that makes you fail around the 10 rep mark):
- Front Squat or Goblet Squat
- Bench Press
- Pullups or Lat Pulldown
Simple as that - Do 2-3 sets of each exercise and repeat the program 1-3 times per week trying to improve your weights slowly with time. This will help you get that elusive tone and lose some fat while you are at it…..
15 comments so far
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Comment by Kara
14 June 2010
The whole idea that women should “lift light to tone” is a crock and has been pretty much debunked by serious, reliable sources. The only places that continue to spout that junk are the women’s magazines that play on the insecurities of women with the whole “don’t get bulky” line.
A woman who lifts heavy will NOT get bulky. Women simply don’t have the testosterone levels to build muscle the same way men do.
If a woman wants that fit “toned” look, the very best way for her to get it is to learn to lift properly, heavy weights, compound movements (i.e. not relying on circuit machines), and 8-12 reps max.
I’ll be very very very glad when the whole “lift light to tone” myth is finally put to rest.
Comment by Robin
15 June 2010
Very interesting post. I’ve always felt that lifting heavier weights did more for me.
Comment by Deb
15 June 2010
Just a reminder to include rest days between your lifting workouts.
@ Deb: Thanks for adding that, rest is so important. I like to do 2-3 weights workouts per week maximum with plenty of rest thrown in between. I also think taking a week off weight training every few months is a good idea for those who lift regularly.
Comment by Luke M-Davies
15 June 2010
I have to agree Chris. Since I switched to heavier, lower rep sets, I think my muscle density and tone has improved vastly. Muscle Mags always say ‘You have to Lift Big to Be Big’ and to some extent they are right!
The simple concept of progressive overload (i.e. lifting more weight in each successive session) will cause muscle growth. It’d quite a simple formula but one people find so hard to execute. I think maybe its because we don’t give adequate time to a set routine. Sticking to a fixed routine for 4-6 weeks whilst riasing the weight gradually is more likely to yield results than constantly throwing in new exercises.
Varying the exercises should be the next stage to overcome any plateaus….
Comment by Greg
15 June 2010
My wife has been asked to teach one of those group fitness weight classes at a local gym, and has asked for my thoughts on her class. I have a tough time being enthusiastic about it, because of the very reason cited above. I’m basically against the whole idea of high rep, low weight classes like these.
Comment by Glenn
16 June 2010
May I just add that there is no such thing as muscle “tone.” Muscles can grow or shrink – that’s it. (Muscle “tonus” is a technical term that refers to involuntary muscular activity relating to posture and balance, and has nothing to do with weight training.)
Your muscles can become more visible or noticeable if you drop fat. And weight training can definitely provide metabolic advantages for getting leaner. But losing fat has nothing to do with “toning” muscles.
As mentioned, women will not get bulky or excessively muscular from weigthlifting, unless they take drugs to artificially increase testosterone.
Cheers!
Comment by Curt
16 June 2010
Great article! Sets with moderate-heavy weights should be added to everyone’s workout. This is easily done by alternating the sets/reps done at each workout. I list an example below for upper body workotus.
Monday (Upper Body)
heavy day
5 sets of 5 reps for 4-5 exercises
Friday (Upper Body)
moderate-light day
3 sets of 10 reps for 4-5 exercise
You can also ‘periodize’ heavy and light workotus over a period of weeks. One way is to train with increasing heavy weights for 4-6 reps for 3-4 weeks followed by less heavy training doing 10-12 reps for 3-4 weeks.
Bottom line. If you want to look your best, get stronger, etc. you must lift heavy some of the time. The notion that high reps is good for toning is a fallacy.
Curt
Comment by Hans Hageman
17 June 2010
Good post. Heavier weights equal an increase in intensity. This means an increase in recruitment of the different types of muscle fibers and a greater release of growth hormone. I echo the need for a “deload” week every month or month-and-a-half.” Finally, to parpaphrase Dan John, “everything works, but nothing works for ever.”
@ Hans: Great quote! It is certainly true and the best results are always for those who change their routine at the right time, once it stops working but has had a chance.
Comment by Curt
18 June 2010
@Hans
Unloading weeks are important but I think every 3 or 4 weeks isn’t necessary unless you’re an advanced trainee training really hard (up to 2x a day). Otherwise people probably only need to really back off every 8-12 weeks to see a benefit from the unloading week.
Curt
Comment by Matt
20 June 2010
Great information. We should all know intuitively that a 2 pound dumbbell curl can’t possibly ‘tone’ us. I would like to say, though: do not assume that a lat pulldown is equivalent to a chinup/pullup. I know people who can pulldown more than their bodyweight for reps, yet can’t manage a single chin. Instead of encouraging pulldowns, work towards that unassisted pullup! My best day in the gym ever was the first time (after 2+ months of work) my chin went over that darn bar.
@ Matt: Great comment. The old school knowledge on toning or conventional wisdom is pretty silly really. Tone comes with strength and size along with a lowish level of body fat. And as for chin-ups they are amazing, I totally agree on dropping pulldowns in favour of some sort of chins.
Comment by Dave
30 June 2010
Chris,
I’m a big believer in heavy lifting as well. To me, just as important as the number of reps is whether you train to failure or not. I find that my muscles get a lot denser and tighter when I train with heavy weights for low reps, one rep shy of fatigue. When I’ve trained to fatigue in the past, I’ve gotten the softer, but slightly bigger, look. Great article, thanks!
Dave
Comment by Hudson
15 July 2010
I agree with Kara, to add, there is no such thing as “toning”. Muscles become smaller, larger or stay the same size.
I agree with Glenn, he stated it correctly, no such thing as toning, it has to do with reducing bodyfat.