If you want to look more "toned" more muscular and more "ripped" every day then read this article.
People (women mostly) say they want to be more "toned". Meaning they don't necessarily want to build more muscle mass, but they want the muscle that already have to look more in shape, toned, and defined.
How most people screw up making an effort to get "toned"
Nearly everyone absolutely screw this up. They make an attempt to firm up by "going for the burn" when exercising. They do this since
1. Someone told them heavy weights make you bulky...
2. Their muscles feel and look toned when they "Feel the burn" when exercising with high reps.
Here's why you shouldn't "go for the burn" when exercising if you want to get in shape
The Burn is an increase in lactic acid
The reason you feel hard during and after the 'burn' is the same reason a corpse is stiff. Your muscle fibers are akin to mouse traps-they go off by themselves, but need energy to be reset to contract once again. A dead body is out of ATP, the energy compound that relaxes the muscles, that's why their muscles are permanently contracted.
A high rep workout exhausts ATP in your muscle and leads to a temporary hardness very similar to what happens to a dead body. But you probably don't want to be dead, and yet you still want to be toned. The solution?
Real Muscle Tone - Tension
To get lasting tone, you need to train your nervous system to keep your muscles half flexed when you are relaxed. This is what muscle tone is-residual tension in a relaxed muscle! The kind of tension that comes from neurological activity, and not energy exhaustion.
Increased muscle tone is not a physical change of your muscle. It is the result of the nervous system being more on the ball. It keeps the muscles somewhat contracted the whole time.
Strength - Tension - Tone
Strength and tone training is the same thing. If you learn to generate tension to gain strength, instead of building more muscle, then the stronger you are, the harder you will be. This means you need to focus on strength training to get that hard bod you want. Max tension = max strength.
For Women
* Want buns of steel? Extreme, high-tension deadlifts work your butt WAY more than butt squeezes, 'fire hydrants', or similar silly moves popular in 'muscle sculpting' classes
* Sculpt abs of steel? Intense, high-tension deadlifts, squats, overhead presses, ab wheel routines, planks, and the like force your abs to produce high tension
* Want muscular, sleek, sexy hips and thighs? Deadlifts, squats, and other full body movements done with high tension, heavy weights are the ticket.
For males:
* Want a Big Chest and Shoulders? Heavy, High Tension Overhead Presses and Bench Presses will get you there
* Crave for a barnyard back? Weight Pullups and Bent over Rows to build those lats
* Sculpt a killer six-pack? Squats, Deads, Overhead Squats, Overhead presses, Ab Wheels and planks like the ladies
* Heavy presses and other overhead work are great if you want sculpt massive arms.
You Can Strength Train and Not "Get Bulky"
Here's how you strength train without getting bulky: keep the number of repetitions at a low level. Then you will get stronger, harder, and more toned without getting any bigger. Keep the total number of reps short for every workout. A general rule is 10 reps or less. So two heavy sets of 5 would work with the major exercises.
If you desire to build bigger, more robust muscles: Lift extra volume during your training. Keep the reps low though so you're still able to lift with maximum tension and build more strength. 5 sets x 5 reps as an example for every major exercise.
So there you go. If you want to build a hard body with muscles of steel - lean, hard, energized physique. As well as sculpt a killer six-pack, then you need to build strength.