Muscle Building/Toning*

Unlike the previous sections where we covered multiple different ways to focus on loosing weight - by far, the most effective way to maximize lean muscle gain (aka toning) and/or overall mass-building is by weightlifting, so our focus will be on optimal weightlifting techniques to maximize your progress.

The Mindset for Mass

Muscle From Your Body's Perspective

The Mechanism for Mass - What Causes Muscle Growth

The Mechanism Pt II - Hypertrophy

Increasing Your Strength to Increase Mass

The Cardio Conundrum - If, When, and How Much?

Programs

*  You will notice that I use the word "toning" to describe a common goal throughout related sections on this site.  In reality, "toning" is not a real training goal, I only use it because the sensationalization of the word has made it commonly understood.

What toning really is, is an increase in lean body mass without adding (or while decreasing) body fat, which results in the "toned" look.  So if "toning" is your goal, your true (or more accurately stated) goal is building lean muscle.*