Training & Nutrition - Weight Training

I have been on again off again strenght training forever. I always have confusion over toning and muscle building. More reps for one, more weight for the other. Just wondering if anyone might have any advice for someone beginning a strenght training program. My goals are to build more muscle and tone. What exercises are most effective. Any good websites/book recommendations to get me started? Thanks!

Originally posted by bjess
My goals are to build more muscle and tone. What exercises are most effective. Any good websites/book recommendations to get me started? Thanks!

hhhmm, two opposite goals!

to build muscle you must eat a lot and yes, more weight, less reps. to tone, you still must eat a lot (but not quite as much) and yes, less weight, higher reps. Getting "cut" is all about diet - and the right combo of protein, carbs and fats. More muscle is less constricting on your lifestyle (meaning strict strict diet).

To tone and loose weight is in the same category (as you loose weight you get toned). Building size and loosing weight is damn near impossible. As for web sites or resources pick up mens mags. They generally have toning exercises that work well for all round athletic ability.

Diet really isn't science. Everyone has a different level of metabolism and what they can and can't eat. My body reacts well to high protein med carb diets while my best buddy who bodybuilds need tonnes of carbs and protein with no fat. The 'perfect' diet takes time and experimenting. Unless of course you fit into the atkins diet type. Then you will find most books/resources will suit your dieting needs.

To tone you want a higher rep lower weight routine. These are typical routines found in mens health. One hint. Be sure to work the whole body. If you like working your chest and arms be sure to work you back and shoulders. Muscular imbalance is by far the quickest way to injure yourself. :)

The best way to see results is to cycle your body. 3 cycles should work for your goals

Cycle 1 - Heavier lifting lower reps with lots of rest with a decent amount of cardio
cycle 2 - higher reps, lower reps, smaller amount of rest between sets and cardio
cycle 3 - more cardio with less weights

Each of these can range between 4 to 6 weeks. I would love to go into more detail but this is a wide ranging topic that I only have small amount of time to hint on. With a routine similar to that you will build muscle the first section, maintain muscle and burn fat the second and in the third gives you body rest from intense weight while building your cycling strength.

If you want to build muscle and get toned I suggest you use the weights to build muscle and aerobics such as cycling to tone.I would first prioritize gaining some muscle and then once enough is developed then start toning it.Sounds like you may be female.If so you have the deck so stacked against you in the mass building department that I wouldn't worry about becoming muscle bound from a mass/strength weight program.More likely you will have to cut your aeobics/cycling back to see any results.For muscle I would suggest a full body program 8-15 reps and for strength more weight less reps .You have recieved some good advice on the need to cycle(periodize)training programs/objectivesand on the fact that gaining muscle and cutting/toning should be done in different phases .For advice on specific routines ,nutrition and motivation I would check out davedraper.com.He also has books out on weight training and cutting fat and has a yahoogroup mailing list group where you can get your questions answered by personal trainers and others.Good Luck

Maelstrom gave a truckload of good advice.

Do what works for YOU. Most cookie cutter programs don't even diffentiate between genders. What works for you might not be what works for someone else. Experiement, keep records of your weight, measurements, strength and performance. The data will tell you if you are going in the correct direction.

Stick with it!

Originally posted by bjess
I have been on again off again strenght training forever. I always have confusion over toning and muscle building. More reps for one, more weight for the other. Just wondering if anyone might have any advice for someone beginning a strenght training program. My goals are to build more muscle and tone. What exercises are most effective. Any good websites/book recommendations to get me started? Thanks!

Bjess, as a former personal trainer, I can tell you that more than likely, you will not reach your personal goals through a book. The advice given here so far is sound advice. The problem with books and magazines, is that they are pepper shot antiodote to people looking to get in shape. People are individuals and need to be treated and trained as such. I would be more than happy to help you get started, but it would require some more information on yourself, i.e. height, weight, age, fitness level, experience, time to commit to a routine, etc. If you want some help you can either leave me a private message, or email me linkieu@msn.com. Hope to hear from you. :beer:

Originally posted by bjess
I have been on again off again strenght training forever. I always have confusion over toning and muscle building. More reps for one, more weight for the other. Just wondering if anyone might have any advice for someone beginning a strenght training program. My goals are to build more muscle and tone. What exercises are most effective. Any good websites/book recommendations to get me started? Thanks!

Well, what I have heard is high reps and relatively low resistance for tone. Very high resistance and low reps builds bulk and strength.

The thing is that there is technique to lifting weights properly. Many people "cheat" with weights. That is they use the weight's momentum to life it and that does not work their muscle properly through the whole range of motion. You would probably be well served by finding a good personal trainer to teach you a basic weight lifting routine and teach you the proper lifting techniques.

Originally posted by bjess
Any good websites/book recommendations to get me started? Thanks!

I kind of like this website:

http://exercise.about.com/library/blworkoutcenter.htm

Carl