" I'm just looking to get lean muscle, not to bulk up or anything".
There's really no difference. How much you "bulk up" depends on how much you're eating and how much testosterone you have. If you don't have much testosterone (women usually don't), you're not eating at a calorie surplus and you don't spend hours in the gym. You'll never have to worry about bulking up. It takes years to build mass.
It is very, very difficult for women to build muscle like a man. It is literally impossible to bulk up on a calorie deficit. You'd be very lucky to build much muscle at all while dieting. Most people should only expect to maintain muscle on a calorie deficit (since as you lose weight, you lose muscle/tissue as well).
4-8 reps for strength
8-12 to build muscle (and as Zorbs pointed out you should benefit from both increased strength and endurance).
12+ for endurance
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
|69 Maintenance Weeks