To clarify the difference between tone and increase muscle mass, we will begin by explaining what toning or gaining muscle tone consists of. This process involves working muscle mass with exercises that allow you to strengthen and eliminate fat which covers it, but without the muscle increasing in volume considerably.
In this way, someone can have a good muscular tone without the need to gain volume. Often, when we talk about increase muscle mass, we refer to the process of hypertrophy, that is, visibly growing the muscle, increasing its volume. The body becomes more corpulent, and the physical appearance changes significantly.
What does it mean to tone muscle?
Toning the muscle involves strengthen and define the muscle through exercise, but without necessarily increasing in size. The main key to toning is eliminate fat covering the muscles, thanks to the combination of aerobic and strength exercises. This reduction in fat is what allows the underlying muscle to be more visible and perceived as more defined.
The state of a toned muscle is when it has a firm and marked appearance, but without excessive volume. It is common to think that toning the muscle involves toughen the same or that it is more "active." However, what is important in toning is not so much the hardness of the muscle, but its physical appearance, which is accompanied by a reduction in the percentage of body fat.
Toning training is characterized by high repetition, with lighter weights. This helps improve muscle endurance, which is ideal for people looking to stay active without gaining too much muscle mass.
What does it mean to gain muscle mass?
On the other hand, gaining muscle mass or hypertrophy, is a different process that requires a more intense focus on both training and nutrition. Muscle hypertrophy aims to grow muscle fibers through resistance training with significantly higher weights and fewer repetitions.
Muscle gain goes hand in hand with a caloric surplus, which means that the body consumes more calories than it burns so that they can be used to build muscle. In addition, an adequate and constant intake of proteins and carbohydrates is required to accompany this growth. strength training They should be designed to push the muscle beyond its usual capacity, causing small tears in the muscle tissue that the body then repairs more strongly.
To build muscle mass, you must work with progressive loads and make sure that each training session challenges your muscles enough so that they grow over time. In stark contrast to toning, the goal here is not muscle definition, but rather significant increases in size.
Main differences between toning and gaining muscle mass
Here are some of the main differences between toning and gaining muscle mass:
- Training Objective: While toning focuses on muscle definition and fat elimination, increasing muscle mass seeks to increase size and strength.
- Training method: In toning, light to moderate weight is used and high reps are done, around 12-20 per set. In contrast, training for increasing muscle mass uses higher weights, with lower reps, between 6 and 12 per set.
- Nutrition: Toning generally involves a caloric deficit, while gaining muscle mass requires a caloric surplus to fuel muscle growth.
Which is better, toning or gaining muscle mass?
Depending on your fitness goals, you may be wondering which is better, toning or gaining muscle mass. Both have their place within an exercise routine depending on what you are looking to achieve.
tone up It is ideal if you are looking for a more defined appearance, with visible muscles but without looking to gain excessive volume. This is more common among those looking for a more athletic and slim. On the other hand, gain muscle mass It is perfect for those looking to gain volume, strength and a more corpulent physique.
Exercises to tone and gain muscle mass
It is a common misconception that exercises for toning and gaining muscle mass are completely different. The basic movements are the same: squats, bench press, rowing, dominated, among others. What changes is the approach:
- To tone: more repetitions (12-20) with light to moderate weights to improve muscular endurance.
- To gain muscle mass: fewer reps (6-12) but with higher weights to force the muscle to grow.
Proper nutrition to tone or gain muscle mass
Food plays a fundamental role in both processes. If you wish tone, you should follow a diet with caloric deficit, which means consuming fewer calories than you burn each day. Here, you prioritize protein consumption to maintain muscle, but cut back on fat and carbs to eliminate the underlying fat that covers the muscle.
On the other hand, if your plan is gain muscle mass, you need a caloric surplus, that is, consuming more calories than you use on a daily basis, focusing on a good amount of protein and carbohydrates to build new muscle.
Both processes require consistency in both diet and training. In either case, a adequate rest and Muscle recovery are key to seeing the expected results.
Additional tips to achieve your goals
- Consistency in training:Whether you want to gain muscle mass or tone up, consistency is key.
- Increase the weights gradually: When it comes to increasing muscle mass, don't settle for always lifting the same weight.
- Vary your training to avoid stagnation and introduce steady progress.
- Get enough rest to allow muscles to recover and grow.
In short, both toning and muscle gain have their own particularities and applications depending on your goals. For some, a toned physique is the ideal, while others prefer bulking up. The important thing is to choose the approach that best suits your goals and stick to the plan consistently.