The difference between BodyShaping / Bodybuilding & Toning as opposed to Strength Training & Powerlifting?
When asked? This is my reply: Toning may be taking aerobic classes or yoga or Pilates, to name a few, or going through the motions of weightlifting with little to no weights. The term is used chiefly by women who feel giggly regardless of whether they need to lose weight. Time spent in the gym or taking a class – 2 – 3 days per week, approximately 1 hour per session, including cardio.
BodyShapers have a desire to alter the shape of their physique and are willing to use weights. The amount of time spent in the gym is approximately 1 hour, three -4 days per week. A well-balanced BodyShaping workout also helps avoid muscle imbalances while focusing on symmetry and esthetics, making it the most popular training method, especially for women.
Bodybuilders and Powerlifters compete and have a deliberate /methodical plan of attack when they enter the gym. A Bodybuilder may train more days per week, even during their offseason—each workout lasting anywhere from 45 to 90 minutes, excluding cardio. Bodybuilders may do 3 – 6 exercises per body part during each workout, where a BodyShaper may focus on 1-3 exercises per body part, per session, training anywhere from 2-4 days per week. A focused and purposeful BodyShaper training three days per week will typically do full-body workouts during each of the three workouts that week, training at a fast pace to avoid running out of gas, however for me that typically hits at 55 minutes.
The difference between BodyBuilders / Shapers versus Powerlifters / Strength Trainers relates directly to two factors. Both entail proper usage of weights and the desired outcome. BodyShaping utilizes lighter weights with higher repetitions to work each selected muscle group for shaping the desired area of the body, where Powerlifters train with heavier weights with lower repetitions. Powerlifters may also focus on one or all the competitive lifts, such as Bench press, Dead Lift, Squat, and Clean and Jerk. The sets may range from 4 – 6 per workout with repetitions as low as 1- 3 – 10. Fewer reps because the concern is not doing poses in front of a mirror.
BodyShaping / Bodybuilding – incorporates a wider variety of exercises to target each muscle group equally, with less downtime between sets. In many cases, because the concern is not about lifting or bragging about heavier weights, bodybuilders often superset exercises. The definition of a superset – no rest between sets. Super-setting saves time by annihilating the body part quicker and, as a bonus, helps to burn more calories during each training session. Using moderate weight for 8-15 repetitions helps maintain bone density, coordination, balance, and strength. Still, it does not typically help increase the weight used for each exercise much after the first year. At least not for myself and many clients I have worked with, both male and female.
#2. Form. When people are primarily interested in strength gains or competitive powerlifting, they do not use perfect form. For example- during Bench Pressing, they will arch their lower back and lower the weights quicker during the initial portion of the exercise to use momentum to assist in the lift. A bodybuilder will keep their back flat while bench pressing and pausing after the most challenging part — after pushing the bar upward to the start position while exhaling.