Hi Dani, 20 reps is pretty high…generally you should aim for 6-8 reps if you want to add muscle size, 8-12 reps if you want to maintain, and 12-14 reps if you want to tone up and define. Aim for that with only a little variation in your reps and adjust the weight so the last rep is almost impossible. Make sure your rest periods between exercises is also not more than 30 seconds!

Ok, then i understood it right! but, should I do then for example 3 sets with 20-25 reps with the same weight? For my upper body I do actually bench presses with 60 lbs, 80 lbs and 100 lbs with everytime 15 reps. Now if I want to get more defined I’ll go also 3 sets but with 20-25 reps and a weight with 60 lbs? So the weight variation will be in all sets the same?

Hi Dani, sounds like you are on track and yes higher reps with lower weights and little rest between exercises results in greater definition and toning. Also watch your diet and go lower on protein/fats if you are worried about gaining too much weight. HIIT is awesome! Let me know how it comes along!

will you be more defined when you go for higher reps with lower weights? As i wrote yesterday I’m currently trying to get a good shaped and ripped body – in my view I’m on a good way – but I’m little afraid that I’m going to big with my workout. I’m going step by step and do the same reps (15) with more and more heavier weights. I think I’m big enough and now I want to be really good defined and ripped. Any suggestions? For the cardio part I’m doing your extreme HIIT and intense core workouts.

Hi Glenn, definitely do high intensity interval training to elimintate fat, and also go for higher reps and lower weights and little rest between your exercises. Keep us posted on the results.

THANKS MAN.
AS U SAID N I NEED TO ASK. WHICH STRENGTH TRAINING EXERCISES BURN THE MOST FAT? MY CASE IS SPECIAL BEING THAT I HAVE A BAD LEG N CANT STRESS IT SO I ONLY WORK MY UPPER BOD N GOOD LEG WITHOUT ANY PRESSURE ON MY BAD LEG. N WAT IF UNDER THE FAT, I SEE I’M GETTING TOO BIG (MUSCLES), TOO FAST, AND TOO HEAVY WHICH MIGHT AFFECT MY LEG? PLEASE HELP ME… THANKS
PLS JUST SUGGEST N DON’T ASK ME 2 SEEK A DOCTOR,,, THANKS…