Standard post published to 29 Again Custom Fitness at October 10, 2022 00:23

How to Get Toned

Part of what's going on with what most women call "tone" is a thickening of connective tissue.

Get just a little geeky with me for a sec and take a look at the above diagram of a cross-section of a muscle.

Think of each "-mysium" as a sausage with a casing on the outside of it. (I can sense my physiology prof cringing right now.)

Muscle fibers alone are soft and squishy like a chunk of ground beef. It's the casing (endomysium, perimysium, and epimysium) that makes muscles feel firm.

Lifting weights is by far the most effective way to thicken and firm this casing.

That's what makes your muscles look and feel "toned."

Even more important ...

Research shows that it takes a minimum weight of around 20RM for this "toning" to occur to any appreciable degree.

20RM is fancy strength coach talk for "20 Rep Max" or the amount of weight you could lift for exactly 20 (and no more) repetitions of a given exercise.

So, the next time you find yourself in a "Toning Class" doing more than 20 reps OR doing 20 reps and thinking "I could do even more reps," you're NOT toning at all.

The best solution is to vary your repetition range over the course of a scientifically planned program (you know, like the extra fancy Undulating A/B Splits we do at 29again).

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