Confused about number of reps...and a few more questions?

R

requiem

0
Hi everybody!

I have joined a gym two months ago, but recently have moved to another city and therefore also changed my gym.
Now, at the first gym, the standard recommendation was of starting with 20 mins of cardio and then doing some strength machines, 2 sets of 8-12 reps.

At the new gym however, there is no such thing and I have started to wonder about the number of reps I should be doing. My primary goal of joining a gym was getting more fit, as I felt like I was not doing much than sitting on a chair all day long.

My question is, how many reps and sets should I be doing, for general toning and fitness? I'm a girl, and I don't really want to bulk up, I just want to look a bit more toned.

I have read all sorts of contradictory things online, about goals and so on and I am not so sure what exactly are my goals. Am I trying to increase strength, build muscle or endurance??
I have read that for each of those there are different numbers of reps and sets to be done. Therefore, I am quite confused. Should I be keeping what I was doing at the old gym? Does it really matter whether I do 6, 8 or 12 reps in a set? (As I said, I don't really want to bulk up, just be a bit more toned).

I would really need someone to clarify this for me.

Also, does it really matter if I do the cardio machines before or after the strength training?

Thanks!
 
The idea is to stress your muscles to the point where they react by getting bigger (bulk) and/or stronger (toned). To bulk the idea is to go with heavy weights and lower reps. To tone go for lighter weights and more reps. Either way you have to pick a weight and # reps that are hard to do. Women can't bulk unless they take steroids because they lack a sufficient amount of testosterone.

My sugestion is to pick a weight that allows you to do 8, 10 or 12 reps (just pick one, doesn't really matter) for 3 sets. For example if your goal is 12 reps then pick a weight that you struggle to hit 10 reps, keep at it until you can do the 12 reps for 3 sets then up the weight a little and start the process all over again. It's that simple.
 
Thanks for your answer!
But what do you mean by lower reps? Does it refer to under 8 reps? So more reps means something in between 8 and 12?

It doesn't seem like such a big difference ...
 
As reps change, so does the poundage you lift.

So, you might bench press 120lbs 12 times...but if you're doing 6 reps a set you might bench 145lbs. This often translates to roughly the same total workload, but the stress is different on the muscle.

8-12 reps tends to do a lot of micro damage to the muscle, causing it to be repaired and 'bulked up' during recovery.
4-6 reps does a lot less damage, but the force required causes the muscle to become stronger.

It doesn't 'seem' like a big difference, unless you're working out properly, with real intensity.
 
Ok, this seems to make sense, I was looking for an explanation as to why there is a difference in the effect you get with fewer or more reps.
But Malkore's answer seems a bit contradictory to Trek's, who said that more reps would give more toning and fewer bulking.
I am still confused about this, who is right?
 
Malkore is very knowledgable and I'm not one to contradict him. Google toning vs bulking and you'll see that every article says that you use lighter weights and high reps to tone.
 
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