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Should I Use High Reps To Get Toned?
I am a 17 year male who has been working out for a year and three months. I have been weight lifting for mass for the first year and I have recently decided to change my workout program for muscle tone and definition. I read in books and was told by my workout buddy that high reps (15 reps), 4 sets, and 45 second rest intervals will get the job done. They also told me that taking Nutriment or Ensure following my workout will speedup the process.
I want to ask you is this the best natural route to take to achieve my goal? If it means anything I weigh 180 lbs and am 6'2".
This is one of those classic gym fallacies that just won't die. We can not tone, shape, or define our muscles. Our shape is pre-determined by genetics and the insertion points of various muscles. Definition and tone are simply the result by body fat levels changing. Muscles can either grow or shrink, body fat can increase, stay the same, or decrease. THESE are the only methods in which the body can change.
I don't understand cutting programs as losing body fat has probably more to do with nutrition than training. Many times when I inquire about a person's nutritional program the truth comes out. There is often too much crappy food being eaten and not enough quality meals. I would first at look at what you are eating and how often. The only difference between gaining weight and losing bodyfat in my mind is the amount of food being eaten. I have never recommended a person to start eating low quality food just to obtain calories, I believe greatly that quality of food can impact the body just as much as quantity.
The method of training you are referring to is mainly done for strength-endurance purposes. The advantage of this form of training is that you can most likely do more volume of work within the training session. This may help you lose more body fat as you have increased the amount of work you have done within the training program (increasing workout density). I prefer using methods such as Charles Staley's Escalating Density Training program for such work. I find that quality of muscle stays high and body fat loss can quickly be achieved. Please see his site for more information.