There is a lot of evidence coming to light that as long as the weight lifted is repeated to VMA or more, adaptations will be simiar across rep ranges. Granted that hypertrophy still is more pronounced in the 8 to 12 rep range. But set backs and injuries are also more prevalent in the lower rep range VMAs. If hypertrophy is the main motivator (not that I would recommend such a narrow focus), then the 8 – 12 rep range to VMA will work well.
A more adaptive resistance program would be my advie.
Yes you can tone with light weights better than heavy because high reps is similar to cardio and the after burn effect does burn fat.so there is a lot of myths but the best myth buster is do it and experiment on yourself coz I have seen results from light weight high reps than heavy weight.but remember high reps to failure .
Tone is not a word for this site. It is used by magazines and people who do not understand the fitness industry or body mechanics.
If you mean “tone” in the way it is used with “more reps, less weight” then yes. Shooting for higher reps creates more muscle breakdown and causes them to repair in a more ascetically pleasing manner.
As we all know, high reps, low resistance builds endurance in the muscle, high weight, lower reps, builds on strength or hypertrophy, and short high intense bursts build power. This theory uses specificity as a program model. You look at what you are looking to accomplish and program accordingly. Muscle tonus or tone is residual muscle contraction. So that in effect a disused muscle has low contractability or contractile proteins, myocin and actin. A more useful muscle has more contractile protein, and therefore more muscle resting tension ot tone. The more demand you put on the muscle the greater the residual tonus, see body builders.