How to Train For Muscle Tone Instead of Muscle Mass


Back when I was training fashion models, the most important thing was to have them train in a way that didn’t increase overall size.

Unfortunately, a lot of workouts add excess muscle mass and bulk to the body.


Here are 4 tips… on how I train both men and women to increase muscle tone, while still fitting into stylish clothing.

Tip 1: Avoid Lifting to Failure

The problem with lifting to failure is that it breaks the muscle down.

When a muscle is broken down it adapts by growing larger over time.

[To maintain a slim and sleek physique, stop a rep or two short of failure.]

Bodybuilders love to train to failure since it builds muscle mass. I only recommend that if bodybuilding is your goal.

Tip 2: Lift for Low Reps (and Stop Short of Failure)

In order to lift a heavier weight, the muscles must contract hard.

Muscle tone is caused by hard quality contractions.

[Hard contractions create a firm, tight and toned body over time.]

As long as you stop 2-3 reps short of failure, you won’t add size to the muscle.

The models I’ve trained are strong but stay slim.

Tip 3: Avoid High Reps & “The Pump”

Bodybuilder love training for “the pump”.

It’s effective for building muscle mass and capillaries to the muscles. If you want large veiny muscles, then high reps are fine.

If you would like to stay slim? Stick to low reps short of failure.

[It’s possible to gain strength without going up a size or two in clothing.]

Being strong is important for longevity.

If you know what you are doing, you can become strong WITHOUT going up a few sizes in jeans.

Tip 4: Use Lifting to Tone & Cardio to Burn Calories

Circuit training is trendy, but not the best way to have a sleek and firm body. It’s best to separate muscle toning from calorie burning.

Hard contractions from low rep lifting (short of failure) followed by 30-40 minutes of cardio is a better approach.

[Cardio, after a low rep training, can work wonders if done properly.]

These are just a few of the tips I’ve used over the years to help men and women stay lean while increasing muscle definition and strength.

Want more tips?

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Note: This isn’t generic info you will learn on most fitness sites. The overwhelming majority of sites assume everyone wants as much muscle as possible.


-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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