In my weight training, I want to strengthen and tone muscle not build bulk. Which should I concentrate on more
a) doing more reps; or
b) increase the level of weight or resistance

I would say more reps if you are just toning. Bulk comes from more resistance if I remember correctly. My weight trianing class in college was a long time ago (And only taken for an easy A)

Thanks, I do 40 minutes of cardio workout before moving to the the weights. The cardio is varied, between the lifecycle, trendmill, eliptical trainer and the arc trainer.

Increase the reps. I have found the best method is to tier the increases on a regular schedule. For example, spend a couple of weeks doing 4 sets of five reps, then two weeks at 5 sets of five, then 3 sets of 10, then 4 sets of ten. After that, increase the weight slightly (5-10 pounds), and start over at 4 sets of five reps...

This method will gradually increase muscle mass without 'bulking up', and does alot for overall muscle tone.

A.

You can Google and get all kind of info such as this

One really good way to tone is to do tiered reps. On any exercise you are doing, do a set of 20 reps at a comfortable weight, increase the weight a little, do 15 more, and for your third set, increase the weight a little and do ten more reps. Take about a minute between sets at most.

Doing more reps with medium to heavy weight should work for you. You have to use enough weight that makes you exert yourself. The Government did a study that said that most people who weight train don't use enough weight to make a great deal of difference in their bodies.
And, if you are like 98% of the people out there, you really won't have to worry about gaining a lot of bulk and muscle that you don't want. Size gains take very hard work and great dedication.

Very true Mark, and, if you are looking for toning, I'm guessing you are a woman, since most men plan to "bulk up" while most women want to "tone". Women naturally tone over bulk when they exercise.

If there are certain areas you want to tone, talk to a trainer, and invest a couple sessions in yourself.

Although you can't tell to look at me now, I used to do some serious weight trainging. I actually got into it and seriously trained for long periods two different times using vastly different methods and received vastly different results.

My first attempt at weight training I did high reps with moderate weight and rested for 2-5 minutes between sets. I developed lean muscles and a great deal of endurance - my muscles didn't wear out quickly.

My second attempt I did low reps with heavy weights and only rested 30 seconds between sets. I developed bigger bulkier muscles. While I could lift alot more weight, my muscles did not have the endurance that I had the first time.

Both times I combined 30-45 minutes of cardio with the weight training.

I have been seriously considering getting back into a workout routine, I guess I need to listen to the commercials and "just do it".

By doing more reps and using less weight, you'll build lean muscle and not bulky muscle.

Quote:

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Size gains take very hard work and great dedication

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Unless you play major league baseball, where weight and muscle gain "just come naturally!"

Another thing you want to look at are cardiovascular lifts. For example, hang cleans or power cleans. Although they're tough to learn in the beginning, but you get a great aerobic lift as well as anaerobic. When I was training for track (wanting to be lean and not huge), I focused a lot on cleans.

Check out "Body for Life" It's a great diet/exercise routine. Even if you don't do the diet, the exercise routine seems to work well. It employs a "tiered" approach the weightlifting as well as the cardio. I tried it a few years ago with great success. In fact, as soon as I get my "Christmas" bonus, i'm going to start it up again. Actually, there used to be a contest involved. If you used the reccommended EAS supplements and documented it for 12 weeks, they would reimburse your costs and you had a chance to share a million $ prize. You really have to be motivated for that, though.

The entire workout routine is important, as well. A muscle toning-maintenance routine can be a 3- or 4-day-per-week routine with an intervening day of only cardio (like just running on the intervening days). Two-to-4 sets of each desired body area to be worked on, always beginning with the chest routine, and the entire workout should not go beyond 1 hour to an hour-and-a-half. Even Arnold is down from 245 to 195, so lean and mean is the way to go!