Are warmups even necessary if you’re doing 10-20 reps for toning and definition
>>77312999How do you tone muscles?
>>77313007Higher reps
>>77313013How does that tone muscles?
>>77313034Not sure exactly but I read it in a magazine. 5 to 8 reps strength. 8 to 12 reps for hypertrophy and 10 to 20 reps for definition
>>77313040i want to hurt youi wish i could press a button that would flood your brain with chemicals that simulates pain
>>77313013>>77312999What if i want a burn without the tone ? What about width ?
>>77313065Genetics
>>77313040Hell yeah brother, don't forget about endurance either
>>77313092Kek
>>77313092>do 7 reps>get no benefits whatsoeversheeeyit
>>77313777Nice sevens
>>77313792thanks, but i don't even get any gains from them
>>77312999>toning and definitionYou should warm up for any hard set, no matter what the rep range. But 'tone' comes from some of the motor units in a muscle firing even when you're not actively flexing. That happens when your muscles are strong. 'Definition' comes from being lean and having each muscle fully developed so it is visually distinct from the others. If you want toned and defined muscles, just lift in the 5-12 range and cut fat by dieting.
>>77314178Can i cut fat in specific places like abs to have healthy fat elsewhere
>>77314184My understanding is no. Your body will generally lose or gain fat pretty evenly, though things like hormone levels, genetics, and age will affect the details. Some people might have a hard time losing fat in their gut, for instance. I've heard women complain before that they feel like they lose fat in their boobs before it starts to disappear from their arms and other areas. The best thing to do, if you want to be lean, is just cut and see what you get and work from there.
>>77314273You have nothing to back this up with, post body
>>77312999No, warmups are for heavier weights, people who drive to the gym, olds, or people who have a competition or something coming up and even a minor injury would ruin it.
>>77314276Post the body of a person who has cut abs but is fat everywhere else, but who hasn't done it surgically.
>>77314288Thor bjornson
>>77313040What if I do one set of each??
>>77314289Thor isn't fat everywhere else. His abs show through when he's 420 lbs because of their massive development from the core work involved in strongman. His body fat distribution overall is pretty even. If we use him as an example, OP would skip the cut and just try to build as much mass and strength as possible. For which he would need to warm up.
>>77314276>You have nothing to back this up withall of science and anecdotal fitness evidence has definitively determined that you cannot target fat loss in specific areas of the bodyif you think otherwise, you are retarded
>>77313777checked
>>77312999Nope, not really. You’ll be at warmup weight anyway
>>77316208So warmups are basically for 3-5 rep or max sets?
>>77313007It's just magazine speak to get retards to buy products. It's just reducing body fat percentage so you can see more muscle mass. There are only two things you can control. Size of myofibrils (may not make the muscle bigger), volume of sarcoplasm, body fat percentage. Myofribrils and sarcoplasm volume is increased by resistance training in all forms given that the muscle is contracting hard enough and you are supplying your body with enough nutrition to grow. Body fat percentage can be reduced with a caloric deficit and some zone 2 cardio to accelerate the metabolism. DO NOT increase reps and decrease weights unless you're on a hard cycle. It only worked for roiders because they're on so much drugs that they literally can't loose muscle mass. If you're not roiding muscles will just atrophy because you're not providing the intensity required to stimulate the body to maintain musculature. The body atrophies things that it doesn't need and the only way to tell it it needs that thing is to consistently show it that it needs that thing. Maybe you can hold back a rep or two to protect your tendons but the weight has to stay the same. The metabolic effect of doing 15 reps instead of 8 is negligible. Burning fat is entirely through diet and cardio.
>>77316328This. Toning is meaningless women's magazine babble. It means nothing. 20 reps won't help you lose fat. Calorie deficit will.1-5 reps for strength8-12 reps for hypertrophy12+ reps for endurance.Training for strength means your nervous system adapts to recruit muscle more efficiently and also your muscle cells become more effective at bursts of power.Training for hypertrophy is what bodybuilders do. It means bigger muscles. Your muscle cells store more energy that they use for short periods of effort.Training for endurance means better circulation and more nutrient delivery to cells for more sustained effort. Nobody does this unless they are using weightlifting as assistance to a primary sport. This is not cardio. It will not burn fat.There is overlap between all 3. You are training all 3 at the same time when you lift any weight, just by different degrees. Building muscle causes some calories to be used up in the construction of the muscle but you absolutely can be both fat and muscular. Most world record holders for weightlifting are big roided up fat guys.
>>77314273>>77314496Sorry pal the basedence has been updated https://pmc.ncbi.nlm.nih.gov/articles/PMC10680576/Although this study seems retarded at a glance
