arm toning?

[MDee]

my arms are so sticklike and i hate it. this summer ive been trying to tone and build a little muscle. i do pushups ( i can only do about 15 in a set) and i have 5 lb. dumbells with which i do bicep curls and overhead raise thingys for my triceps. can someone share any exercises that will tone up my arms?

[purrpelle]

i would start using heavier weights... at least 10 or more. add in shoulder work... upright rows, lat raises, front raises.

by the 15th rep you should be fatigued. if you are'nt, you need to up the wieghts.

[janie]

I also suggest increasing the weight amount. I was in your position last year, and after I started using 10 lb for my exercises, I definitely gained a little more muscle.

[purrpelle]

i use 25lbs for bicep curls.

[MDee]

ok well i guess i can hold both dumbells in one hand creating a 10 lb weight. but..in what scenario would lighter weights be ideal? how come in workout videos and magazine workouts a 2 to 5 lb weight is suggested?

[DJ Nitro]

follow the upper body portion from body for life

http://www.bodyforlife.com/exercise/weighttraining.asp

[cornflowerblue]

A great book I have found is "Toning for Teens"

http://www.amazon.com/gp/product/0446678155/sr=8-1/qid=1153590850/ref=pd_bbs_1/103-5782847-6877459?ie=UTF8

Kind of cheesy, but the actual workouts are easy to follow, and you don't need expensive equipment.

My local library had it, so I didn't buy it, but then I had to return it, and I have been too lazy to order it cheaply off Amazon.

[Chrysalis]

Try to increase the number of pushups you do, or do 2 sets of 15 instead of 1set. You can also make them more challenging by resting your feet on a chair instead of the ground. I think that targets the chest more than the arms though.

As for why workout videos use teeny little weights, I imagine it's because many of them tend to be fast paced and use punching/kickboxing inspired moves, and it's not safe to jerk your muscles around while holding heavy weights. Someone correct me if I'm mistaken.

[chewie221]

Those workout videos and magazine workouts with a 5 lb weight is for cardio workout, (or muscle toning) which is different from muscle building. If you want bigger muscle, you have to do heavier weights, and less reps. And if your are a teenager it will be harder for you to gain muscle, and since your female that makes it harder too.

Why do you want muscles anyway? Slim is sexy for women!

[janie]

Why do you want muscles anyway? Slim is sexy for women!

Muscles aren't sexy? Toned isn't sexy? You should add a "too" on the end of your sentence if you're not implying that muscles aren't sexy.

[DJ Nitro]

Why do you want muscles anyway?

Cause muscled women are damn sexy!!

[John Olexa]

Don't worry you will never look like female pro bodybuilder! With out Chemical help.
Like most said, just up the weight, a little do reps in the 8-12 range. most all bodyparts work arms to a point, so don't forget to work other bodyparts too!

[purrpelle]

^^^ don't listen to John. he's got those wimpy guns and all :P

that's a joke, John! :kiss:



muscles are sexy on a women. plus you can lift things by yourself. it's quite empowering.

[John Olexa]

LMBO!! need to buy more long sleeve shirts huh, till I eat more Spinish I guess LOL

[purrpelle]

LMBO!! need to buy more long sleeve shirts huh, till I eat more Spinish I guess LOL

yeah really. it's embarrassing. no wonder people think vegans are anemic, pasty white and weak!

[John Olexa]

That must be why! I know when I'm doing seated dummbbell curls, 10 reps with the measely 50's people stare LOL

[purrpelle]

ok well i guess i can hold both dumbells in one hand creating a 10 lb weight. but..in what scenario would lighter weights be ideal? how come in workout videos and magazine workouts a 2 to 5 lb weight is suggested?

because the magazines and videos teach to the lowest common denominator-the person who never exercises.
if you do 3-4 sets of 8-12, by the 12th rep you should be barely able to move the weight.

I use pretty heavy weights because my muscles are mature, and i am still not bulky. I promise you you will not bulk up by increasing the weight. also, Oxygen magazine is the best fitness magazine hands down IMO... Shape, Self, Fitness... all garbage.

[Sunny]

Purrpelle, I've always thought those mags were junk, too. I'll have to check out Oxygen.

[Tesseract]

On a related note, I have the opposite problem-- flabby upper arms that I'm trying get trimmed and toned. I started out with 5-pound dumbbells and have worked up to 8, and I hope to get up to 10+. I do bicep curls, triceps, bench press, side raises (still use 5 pounds for this because I couldn't even do 2 reps with 8, felt like I was going to hurt myself), shoulder raises. Sets of 20. I'm usually exhausted and grunting pretty loud at 17. Do you have the same advice? Increase the weight, decrease the reps?

[purrpelle]

On a related note, I have the opposite problem-- flabby upper arms that I'm trying get trimmed and toned. I started out with 5-pound dumbbells and have worked up to 8, and I hope to get up to 10+. I do bicep curls, triceps, bench press, side raises (still use 5 pounds for this because I couldn't even do 2 reps with 8, felt like I was going to hurt myself), shoulder raises. Sets of 20. I'm usually exhausted and grunting pretty loud at 17. Do you have the same advice? Increase the weight, decrease the reps?

IMO, 20 reps is too much. 3 sets of 12-15 is better, and on the 15th rep you should barely be able to complete the movement.

on the side raises (lateral raises) make sure you bend at the knees a bit,lean over a tad and make sure your back is straight. then keep a bend in the elbow - that will make them more comfortable with a heavier weight.

where most people fall into error with arm training is you can do a kajillion tricep and bicep exercises but unless you train the shoulders too it won't do to much.

front raises, lat raises, overhead shoulder presses and upright rows (they can be tricky, make sure your elbows don't go up higher than your shoulders)
are all good shoulder exercises.

[purrpelle]

http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
http://www.ast-ss.com/training/exercises/execution.asp?bp=Back&pn=15

and everyone should do pushups!!!!

[Sunny]

I can't do push-ups anymore. I broke my wrist three months ago and it's still healing. I asked my doctor when I'd be able to do them and he said that push-ups and barbell bench presses aren't good for the wrist. Well, mine anyway, I guess.

[purrpelle]

I can't do push-ups anymore. I broke my wrist three months ago and it's still healing. I asked my doctor when I'd be able to do them and he said that push-ups and barbell bench presses aren't good for the wrist. Well, mine anyway, I guess.


i can see how pushups would bother your wrist. i don't know if this would help your situation, but you can try them (ask your doc first, obviously) on your fists or gripping neoprene weights. there are there wrist supports that hold your hand in a fist and the wrist straight that some martial artists use, but they are probably expensive.

as far as the bench press, as long as you are not bending the wrist back it should be fine, so i'm confused on why he would say that, but i am sure he knows your situation better than me. :)

[Sunny]

My doc said I could try push-ups on my fists, but I tried it and it wasn't comfortable. When doing bench presses, my wrists bend back slightly while I'm holding the bar. I use the same form as shown in this pic, which looks like the wrists are also slightly bent. Is this incorrect form?

http://www.ast-ss.com/training/exercises/execution.asp?bp=Chest&pn=6

[purrpelle]

My doc said I could try push-ups on my fists, but I tried it and it wasn't comfortable. When doing bench presses, my wrists bend back slightly while I'm holding the bar. I use the same form as shown in this pic, which looks like the wrists are also slightly bent. Is this incorrect form?

http://www.ast-ss.com/training/exercises/execution.asp?bp=Chest&pn=6

yes. keep the wrists straight.

i'm trying to find those gloves online... I'll PM the link to you when i find it, if you want.