Sets, Reps, Weight

As I get stronger... is my next step to add more sets, rep, or weights? And obviously you cant keep adding forever( I want toning and definition , not bulk)

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Nov 15, 2009
The Fitness Training Principle Of Progressive Overload
by: Tom Wilson

Hi there,

The short answer is yes...

There's a fitness training principle known as "the principle of progressive overload".

This basically means that to make gains in your strength, endurance, muscle size, definition etc. you need to progressively overload your muscles. That is, you make your workouts harder and harder in some way each time.

To make them harder you need to increase your sets, reps, AND weights. But obviously not all in the same workout. It is progressive, meaning that you increase it over time.

However there are some limits beyond which it becomes less and less productive. For example, anything beyond 4-5 sets is working at the wrong end of the 80-20 principle. The extra gains just don't justify the amount of extra time you put in. It would be better to increase the weight more.

Check out this page for some guidelines...

Toning and definition is really a combination of things. Stronger muscles and low body fat. So you should probably be doing about 10-20 reps, 2-4 sets and weights which will allow you to complete these criteria, with a struggle.

You'll also need to lose some body fat. You could try these options...

1. Adjust your diet to consume fewer calories.
2. Do some high intensity interval training.
3. Build muscle. Muscle helps you burn fat while you're resting.

Good luck
Tom
FTAH

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