There is a false dichotomy on the body fitness and sports circles, which divide the exercises in volume enhancers and toning up exercises.
Yes the less repetitions and more weight do create more hypertrophy , but to a certain degree. Fast and explosive movements repeatedly do create a more toned up muscle, but to a certain degree.
From my perspective and experience, the best exercises are the ones that work everything. Full body exercises with low weights in 1 minute or more intervals, changing exercises for every interval. In other words Spartacus workout. Tabata workout is also fine, but because it is only 20 seconds of exertion, the exercises must be more intense and the rounds prolonged in order to compensate.
They are more intensive, harder and of course scary than the usual gym exercises, however, 2 to 3 times a week is more than enough.
Don't listen to the people at the body building and overdosed gym fanatics. They have altered their normal hormonal balance and their health will sooner or later toll.
All those swelled muscles you see on body building and model(gossip, show business, fashion, etc.)magazines come from hormonal imbalances either due to excessive exercise or steroid injections. I would never recommend playing with your thyroid or pituitary gland.
The athletic body you should expect to build visually are those seen on professional sports athletes.
