A goal that many trainees have is to “get more toned”.
They want their arms and legs to have better shape.
They want a flatter stomach.
They want to look lean and athletic, but they don’t want to look too bulky.
While there is nothing wrong with having this type of goal, most people who desire this kind of physique do not understand what it takes to get there.
They think they do.
They read online and in numerous fitness magazines that “higher reps with lighter weight will make you more toned, and lower weight with heavier weight will make you bigger”.
Both of these claims sound sensible, but neither of them are true.
“Toning up” is simply the building of muscle tissue combined with simultaneous body fat reduction.
In order to satisfy your goal of toning up, you need to have both of these things, not just one or neither of them.
Tricep pressdowns done with light weight for sets of 30 reps will do neither of them for you. They won’t build muscle and they will do nothing to help you lose body fat.
“But Drew, I see all kinds of in-shape people (people who look how I want to look) doing tricep pressdowns with light weight for sets of 30 reps!”
If a person is already in shape, they can train this way. They are already lean enough and built in a way that showcases their toned features. They could even make you believe that doing tricep pressdowns with light weight for sets of 30 reps is what is responsible for their appearance. It’s not.
If you want to look more toned, you really must understand energy expenditure.
If you aren’t as toned as you want to be, you have more body fat than you want to have. You have a surplus of energy. That’s all body fat really is.
In order to get rid of some of that body fat, you need to create a deficit of energy.
To do this, you will probably want to eat less (fewer calories in), and you most definitely need to expend more energy during your workouts (more calories used).
Tricep pressdowns done with light weight for sets of 30 reps isn’t going to increase your energy expenditure.
Squats, presses, and deadlifts done for 6-12 reps will.
Tricep pressdowns done with light weight for sets of 30 reps will keep you stagnant and free of results.
Squats, presses, and deadlifts done for 6-12 reps will get you the toned body you crave.