Because of an injury I am only able to do light weight-high rep workouts (i.e. toning workouts). As well I am to avoid anything where I am standing while lifting over my head, bending over while lifting, squads....basically anything that compresses or puts pressure on my lower back.

What kind of toning workouts do you do? I am going from a strict muscle gain to a toning workout. Here is what I have been doing....any advice???

Monday: Cardio/Chest/Back/Abs

-30 Min. Elliptical Machine
-Flat Bench Press 4x15 20kg+bar
-Dumbell Incline Bench Press 4x15 9kg
-Fly Machine 3x15 25kg
-Back Lat pull-downs 4x15 65kg
-Dumbbell Rows (each arm) 3x15 12kg
-Front Lat pull-downs 3x15 55kg
-Crunches 3x15

Tuesday: 55 Min. Swim

Wednesday: Cardio/Shoulders/Legs/Abs

-30 Min. Elliptical Machine
-Seated Shoulder Press 3x15 9kg
-Front Raises 3x15 5kg
-Seated Shrugs 3x15 12kg
-Leg Extensions 3x15 35kg
-Leg Curl 3x15 25kg
-Seated Calf Raises 3x15 40kg
-Crunches 3x15

Thursday: 55 Min. Swim

Friday: CardioArms/Abs

-30 Min. Elliptical Machine
-Preacher Curl 3x15 5kg+bar
-Seated Dumbbells Curls 3x15 8kg
-Concentration Curls (each arm) 3x15 5kg
-Triceps Pushdowns 4x15 30kg
-Seated Overheads (each arm) 3x15 8kg
-Kick Backs (each arm) 3x15 5kg
-Crunches 3x15

Saturday: 55 Min. Swim

Sunday: Off

There is no such thing as "a toning workout." Lifting weights is lifting weights. I lift the same way for bulking goals as I do for cutting goals.

There is no such thing as "a toning workout." Lifting weights is lifting weights. I lift the same way for bulking goals as I do for cutting goals.


Agreed. Lift the heaviest you can.

Because of an injury I am only able to do light weight-high rep workouts (i.e. toning workouts). As well I am to avoid anything where I am standing while lifting over my head, bending over while lifting, squads....basically anything that compresses or puts pressure on my lower back.



I suppose this is fine until your injury is healed. Try to increase weights each workout, your reps are high enough. :gl:

seoulnewfie:

I'm with you on the injury...I don't know what your injury is but I've had sooooo many of them that I do the same thing you are doing. I keep the reps in the upper range. However, I don't go 15, I go to a max of 12 for MOST exercises and 15 for others (rotator cuff specific ones and others where I am EXTREMELY weak). Just to be safe ya know. Anyway, you can progress up in weight either way (low reps high weight or high reps low weight). As soon as you can do 12, or 15, or whatever you decide just up the weight. Don't be afraid to push yourself a little bit.

I know MAX-OT is the accepted technique right now for max muscle gain but CONSISTENCY is the only tried and true long term health builder. You can stay in the higher rep ranges. You won't gain as fast as say, John Stone, but you won't reinjure yourself and you will gain strength, albeit slowly.

Good, I am not really trying to get any stronger or bigger. I just want to look better. You know, like Brad Pitt in fight club (my wife uses that example a lot) :)

I know that when I can do more than 15 I can move up in weight, and I plan on doing that.

seoulnewfie:

I'm with you on the injury...I don't know what your injury is but I've had sooooo many of them that I do the same thing you are doing. I keep the reps in the upper range. However, I don't go 15, I go to a max of 12 for MOST exercises and 15 for others (rotator cuff specific ones and others where I am EXTREMELY weak). Just to be safe ya know. Anyway, you can progress up in weight either way (low reps high weight or high reps low weight). As soon as you can do 12, or 15, or whatever you decide just up the weight. Don't be afraid to push yourself a little bit.

I know MAX-OT is the accepted technique right now for max muscle gain but CONSISTENCY is the only tried and true long term health builder. You can stay in the higher rep ranges. You won't gain as fast as say, John Stone, but you won't reinjure yourself and you will gain strength, albeit slowly.

You know, like Brad Pitt in fight club (my wife uses that example a lot) :)

So that where those ideas come from. I know, I wanted to look like Steve Reeves, when I was a kid.

So that where those ideas come from. I know, I wanted to look like Steve Reeves, when I was a kid.
I'd rather look like Steve Reeves than Brad Pitt any day!!!!

I know MAX-OT is the accepted technique right now for max muscle gain but CONSISTENCY is the only tried and true long term health builder. You can stay in the higher rep ranges. You won't gain as fast as say, John Stone, but you won't reinjure yourself and you will gain strength, albeit slowly.
MAX-OT is a very sound program in my opinion but it is not by any means the only accepted technique. I don't accept the fact that they do a certain amount of sets for some bodyparts, and therefore I don't do that many. My routine is similar to theirs, but not at all exactly like it.

Consistency is very very important, yes, but obviously one must also be sure not to consistantly work out "bad" - aka poor form, too light, too often... :)

In his day, Steve Reeves had the ideal shape. I would love to have Reeves like proportions!