remember to drink plenty of water during workouts!
One of the most important and often overlooked things to do when trying to increase muscle strength and tone is REST. You must give your body adequate time to rest between your workouts to maximize future progress.
Posing is a critical aspect of fine tuning one's physique. Make sure you practice posing with your workouts.
When it comes to my training I lift heavy for 3-4 sets (sometimes 5 as I prepare for a bodybuilding competition), performing 3-5 different exercises (depending on the body part), for an average 8-12 rep range (higher reps for abs, calves, and back extensions). Sometimes I will bump up the reps to the 20’s just to challenge my body in a different way. The key to remember here is that any stimulation of the muscle which works the muscle to fatigue will generate a neuromuscular response. What does that mean? That your body will engage in a response (a change) according to your individual goals – whether they include maintaining or building lean muscle tissue… Don’t forget that proper nutrition is the catalyst to affect the change you desire! (see the “Nutrition” page of my website)
I lift 4-5 days a week - large muscle groups (quadriceps, hamstrings, back, chest) once a week, but in the past I have lifted the smaller body parts (biceps, triceps, shoulders) twice a week, mixing in some super-sets. I perform low-intensity cardio for longer durations, in part due to some injuries that prevent me from doing any kind of sprint work. As I prepare for a competition, I begin with cardio 3 days a week for 30 minutes, then bumped it up to 5 days a week, and then gradually to 45 minutes and then an hour for 5 days a week first thing in the morning on an empty stomach.