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If you want to be hard, firm, tight, etc, the latter is certainly not the way to go.
The second aspect of a muscles' tone is neurogenic tone, or the tone that is expressed when movements or contractions occur.
Heavy training increases your myogenic tone through the hypertrophy (growth) of the contractile proteins myosin and actin (myosin and actin are by far the most dense components of skeletal muscle).
Training in higher rep ranges promotes more sarcoplasmic (fluid) hypertrophy, which in turn yields a "softer" pumped look.
Strength training guru and Muscle Media contributor Pavel Tsatsouline explains this quite nicely, "Your muscle fibers are like mouse traps...
they go off by themselves, but need energy to be reset to contract again.
Don't go too heavy now; that'll just make you big and bulky like those female bodybuilders. Are women so incompetent and weak that they can't manage to conduct exercises with barbells and dumbbells or something? Let's take a look at how a woman should train and at the same time dispel some of the common misconceptions regarding female trainees: A desirable female physique is one that can only be achieved by moving some serious iron in the weight room!
It is affected by the density of your muscles; the greater the density of your muscles, the harder and firmer you will appear.Regardless of how you train, how often you train, how much protein you eat, etc, you're not going to even come close to the big, bulky physique of a female bodybuilder. That look is only obtainable by one means: steroids.Because their natural hormonal profiles would never allow them to get that "big," they resort to changing their body's chemistry through the use of illegal drugs.The only way to make such 'tone' last is by killing yourself." Hmmm, sounds like fun to me.Pavel goes on to note, "You better get on a first name basis with heavy deadlifts if you are after a hard butt! Forget the butt blaster, forget leg extensions and leg curls, and forget "muscle sculpting" with Susie the hyperactive personal trainer.Secondly, if the right training method is chosen, the hypertrophic (growth) response to resistance training can be even further reduced. Yeah, I know what they told you, lighten the load and go for the burn... To comprehend why this is indeed nonsense, we have to understand a few things about muscle tone in general.There are two types of muscle tone; myogenic and neurogenic.Why then is it commonly recommended that women train with lighter loads? First, there is the typical stereotype that women are weak, fragile creatures who can't handle anything more than pushups on their knees and bicep curls with pink dumbbells.Try telling that to 123 lb Mary Jeffrey who bench presses a world record 275 lbs and you'll likely get smacked upside the head with a 45 lb plate. Secondly, the belief that high-rep training increases muscle tone is 100% myth.A dead body is out of ATP, the energy compound that relaxes the muscles...A high rep workout exhausts ATP in your muscle and leads to temporary hardness...