Muscle Toning and Mass

tom9191 · Post by **tom9191** » Mon May 07, 2007 2:13 pm

Hi
I want to gain by next month more or less 1cm of muscle but at the same time to have nice toned muscles, so i read few sugestions and i want to know if dey are true or is there any better way to gain mass and tone up.
What i read is:
to exercise 3 times, 1 time mass exercising and the other 2 times toning(high reps low sets) and the other thing i read is 3 times a week exercising and when exercising to do 2 sets of high weight low reps and other 2 sets of high reps.
Now which one is better?? is there any thing even better t do??
Thnx alot

P.S. I have been exercisin wieght for about 4 months by now

swanso5 · Post by **swanso5** » Mon May 07, 2007 4:30 pm

you'll struggle for that in a month...how long have you been training for???

Boss Man · Post by **Boss Man** » Mon May 07, 2007 5:03 pm

Unrealistic, even if you're someone who's used to weights, and can get maximual results.

Now working with a 3 month timeframe, I'd say yes, you're being realistic, 2 months, borderline, and wouldn't want to say a definite possible for 2.

swanso5 · Post by **swanso5** » Tue May 08, 2007 4:44 pm

3/week

do this exact program

Squats 3 x 10 (have someone teach you them)
Seated Cable Row 3 x 10
Push Ups 3 x 15 (do these perfectly keeping a straight line between head and feet and getting chest to the floor...if still too easy elevate feet onto a bench try them)
Lat Pulldown 3 x 10
Leg Press 3 x 15

1min rest between all sets

increase wts each session

if not clear on anything have a trainer show you how

eat as much as you can but mainly clean food (fruits, slaads, veggies, whole grain rice, whole grain bread, whole grain pasta and protein with every meal)