To get stronger without adding a lot of muscle size, select a weight you can lift for no more than three to five reps. To add muscle size, use a moderately heavy weight for nine to 12 reps. Use a lighter weight for 13 to 20 reps if toning and endurance are your goals.
Training
Challenge your muscles beyond their normal limits, and you’ll gain mass.
Quick
Tip
To get stronger without adding a lot of muscle size, select a weight you can lift for no more than three to five reps. To add muscle size, use a moderately heavy weight for nine to 12 reps. Use a lighter weight for 13 to 20 reps if toning and endurance are your goals.
Challenge your muscles beyond their normal limits, and you’ll gain mass.
