This is just one example, but at about ~1:20 in, you can see the result of numerous studies on numerous patient groups. The results are striking in their similarity: both low-repetition, high intensity (weight) and high-repetition, lower intensity (weight) sets produced equivalent results, when performed to fatigue or failure. Of course, you have to use enough weight to produce SOME kind of challenge, but men, you do not, not, not need to use the biggest stack of weight possible to "get big" and muscular. The big stacks of weight are the result of lots of bulking up, not the cause (confusing these two is like believing that not having dandruff causes people to use anti-dandruff shampoo, instead of the other way around; it's an easy mistake to make if you just connect the dots -- hey, people without dandruff use anti-dandruff shampoo, therefore... -- and scientists/skeptics call this confusing correlation with causation).

Similarly, ladies, higher weights will not cause you to bulk up. Most of you ladies (and many of us men) simply lack the testosterone needed to produce significant muscle bulk, so make sure you're using enough weight to be challenging, or all that toning work will be for nothing.

Finally, it doesn't really matter how much weight you use (as long as it's enough to be eventually challenging, of course). There's no difference between "toning" exercise and "bulking" exercise -- challenging your muscles through any route will produce the same physiological neuromuscular changes, over the long run. Whether you "tone" (get long, lean muscles) or "bulk" (get large, bulky muscles) is almost entirely due to your physiology and hormones, and NOT due to the type of sets you do.

I'd suspected this for a time (some of the biggest, bulkiest bodybuilders at my gym seem to consistently be doing large numbers of lower-weight sets), so it's good to see it confirmed scientifically. I'm sure that some folks will simply dismiss it out of hand, as it goes against the received gospel of bodybuilding. But it's good to know what science says; I'm happy to learn that I don't have to use huge weights that increase my pain and risk of injury, in order to produce the same advantage. The real key -- like with anything -- is consistency, pushing my limits, and arming myself with knowledge of how my body works.

Edit: I forgot to mention this, but it's important. This has ONLY to do with muscle fitness and strength. It has NOTHING to do with training for a particular athletic activity. For instance, to be a good basketball player, you need a certain amount of muscular strength, and for that either high weights/low reps, or low weights/high reps will work. But you also need to train the shots, the defense, the strategy, the cardio endurance, and so on. For these things, the equation is completely different. My post is only about bulking/strengthening/toning muscles, where the amount of weight used is irrelevant.

That's awesome. I am so weak in the upper body, and everyone keeps pushing me to do high weights with low reps. However, it really is hard for me and I just don't enjoy working out that way. This gives me a lot of hope that I can still look toned with weights I can manage and high reps. Thank you so much!

I am like you wishes! I'm glad to hear this as well...for my arms I'm keeping the same weight but upping the reps yayyyy!

I am like you wishes! I'm glad to hear this as well...for my arms I'm keeping the same weight but upping the reps yayyyy!

I actually just bought a set of weights that includes 3, 5, and 8 lb weights, plus I have a smaller 3 lb set that I keep on my desk. I work from home, so I have a good bit of time where I'm just in front of the computer. After months of carving out time to "work out", I finally decided it would be a good idea to just use the weights at my desk while I'm stuck waiting on a download or a print session to finish. In just two weeks, I'm really seeing results from that idea! I still have batwings and probably will have them forever, but I can see improvement! That has inspired me to do more, like looking up chair exercises on You Tube and incorporating them into my routine.

One thing I don't see mentioned much is that stretching really helps as well. I've been working on getting a good stretching routine going and I feel more limber already.

I've put away my excuses and a co-worker of mine (who's trying to decide which surgery to have) will start going to the gym after work on Monday, Wednesday and Friday... Then my bootcamp class starts next Monday... Pray my strength!!!

I actually just bought a set of weights that includes 3, 5, and 8 lb weights, plus I have a smaller 3 lb set that I keep on my desk. I work from home, so I have a good bit of time where I'm just in front of the computer. After months of carving out time to "work out", I finally decided it would be a good idea to just use the weights at my desk while I'm stuck waiting on a download or a print session to finish. In just two weeks, I'm really seeing results from that idea! I still have batwings and probably will have them forever, but I can see improvement! That has inspired me to do more, like looking up chair exercises on You Tube and incorporating them into my routine.

One thing I don't see mentioned much is that stretching really helps as well. I've been working on getting a good stretching routine going and I feel more limber already.

I am a HUGE fan of stretching, especially as I get older. Yoga is basically just "extended stretching," and I'm finding that it really helps my sore lower back and hips!