Weight lifting for balanced/toned arms
KDar1988
Posts: 648 Member
I'm curious. To get even tone in the biceps/triceps and shoulders should you do many exercises that work those muscles or pick a couple of each when you workout. So like 2 bicep moves / 2 tricep etc. Or could I do as many bicep/tricep exercises as I want?
I've lost over 100lbs and I've lifted weights the entire time to keep my muscle as best as I could. I desperately don't want saggy arms so along with other exercises I'm trying to focus on toning my arms a lot. I don't want to overdo it, but I want to maximize my effort.
I hope what I'm asking makes sense!
Thanks!
I've lost over 100lbs and I've lifted weights the entire time to keep my muscle as best as I could. I desperately don't want saggy arms so along with other exercises I'm trying to focus on toning my arms a lot. I don't want to overdo it, but I want to maximize my effort.
I hope what I'm asking makes sense!
Thanks!
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Replies
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You can do more than 2 exercises for each muscle group for sure as long as you aren't straining your muscles, usually doing exercises until I feel a burn in those muscle groups is a good way for me to tell if I've worked them enough0
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Just run a program with compound lifts and some assistance work already laid out. What do you do now?0
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I do very little accessory work in terms of shoulders biceps or triceps- I only started doing specific shoulder work because I vainly wish mine were bigger.
But I'm balanced over all in terms of what my arms look like (least in my opinion) and I almost soley do compound lifts.0 -
I do very little accessory work in terms of shoulders biceps or triceps- I only started doing specific shoulder work because I vainly wish mine were bigger.
But I'm balanced over all in terms of what my arms look like (least in my opinion) and I almost soley do compound lifts.
Ditto. I didn't add accessory work until I lost weight and was in a surplus. My arms when I got down to "goal" weight looked great simply from performing mostly compound lifts.0 -
arditarose wrote: »Just run a program with compound lifts and some assistance work already laid out. What do you do now?
I have been doing a full body workout that included 1 exercise for biceps, 1 for triceps and 1 for shoulders. It is 1 exercise per area of the body except 2 types on legs.
I have been doing bicep curls, tricep pull downs and shoulder raises mostly. I've been online watching videos for different variations of them to mix it up. I was hoping I could add in some more.
Thank you!0 -
arditarose wrote: »Just run a program with compound lifts and some assistance work already laid out. What do you do now?
I have been doing a full body workout that included 1 exercise for biceps, 1 for triceps and 1 for shoulders. It is 1 exercise per area of the body except 2 types on legs.
I have been doing bicep curls, tricep pull downs and shoulder raises mostly. I've been online watching videos for different variations of them to mix it up. I was hoping I could add in some more.
Thank you!
More focus on compound- less on isolation lifts.0 -
What about your bench/row/squat/deadlift/overhead press?0
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arditarose wrote: »Just run a program with compound lifts and some assistance work already laid out. What do you do now?
I have been doing a full body workout that included 1 exercise for biceps, 1 for triceps and 1 for shoulders. It is 1 exercise per area of the body except 2 types on legs.
I have been doing bicep curls, tricep pull downs and shoulder raises mostly. I've been online watching videos for different variations of them to mix it up. I was hoping I could add in some more.
Thank you!
More focus on compound- less on isolation lifts.
Is compound the ones that arditarose mentions?
I do some bench presses, 1 armed rows with dumbbells, want to learn the deadlift (working on form right now with an empty bar) and same with overhead press. I've dabbled in different things but I think I need a firm program to do routinely.0 -
I'm learning all this by myself so the terminology gets me sometimes...forgive me! LOL0
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Hey, it's great that you are getting into lifting. Don't make it harder than it has to be. Use a tried and tested programme that lays everything out for you. Personally i used Stronglifts 5x5. It is a simple programme, easy to follow, clear videos on YouTube for form and a free app to track each workout.
I did it for a year before moving to a more intermediate programme that still incorporated the major lifts, just with some added accessories.
I know there are other programmes out there, but I haven't used them so can't endorse them.0 -
I definitely encourage anyone to learn the compound lifts but personally I "bro sesh" (bro session) once a week and have found it has eliminated a lot of little nagging injuries for me by strengthening my connective tissue and working on little stabilizing muscles.
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Mistraal1981 wrote: »Hey, it's great that you are getting into lifting. Don't make it harder than it has to be. Use a tried and tested programme that lays everything out for you. Personally i used Stronglifts 5x5. It is a simple programme, easy to follow, clear videos on YouTube for form and a free app to track each workout.
I did it for a year before moving to a more intermediate programme that still incorporated the major lifts, just with some added accessories.
I know there are other programmes out there, but I haven't used them so can't endorse them.
This is a strength program, and it sounds like the OP wants a hypertrophy (bodybuidling program). I strongly endorse SL for a strength program, but its goal is not aesthetics.0 -
Thanks everyone. I will take all your comments into consideration!0
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Compound lifts are good if you're trying to loose weight as they will burn more calories over time due to the large area of muscle mass you're using. However, you can do isolation exercises and achieve the same, if not better results in symmetry and definition simply because there are muscles in certain body parts that don't get focused on during a compound lift. Also, just doing compound and no isolation work can throw off symmetry. It's easier to have symmetry from the start instead of having to go back and focused isolation work to try and fix the problem areas. Best thing to do is a combination of both compound and isolation. For example, for arms, I'll do reverse barbell curls as well as dumbbell curls and hammer curls in order to hit all of the muscles of the bicep. A barbell curl or machine curl alone will only hit the bicep brachii but will not hit the brachialis muscle and brachioradialis muscles as well. The brachialis underlies the brachii and gives the muscle peak if you can hit it right.0
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There is nothing wrong with compound movements. However, you have to understand a few things. Most muscle groups are made up of more then one head. Take biceps for example, there are two heads. A compound movement, such as barbell or dumbbell curls, will work the long head, or the peak of your bicep. Hammer curls on the other hand, work the short head of the bicep. If you only work one head of the bicep, you will not have symmetry.
https://www.youtube.com/watch?v=go09A2WVjrE
The tricep is made up of three heads. Long head, lateral head, and medial head. Rope overhead extension is one exercise to work the long head. V-rope pulldown is one exercise to work the lateral head. Skull crushers is one exercise to work medial head. There are others, but that's just an example. There is a wealth of information on You Tube. Another channel I highly recommend is AthleneX. I hope that helps.
https://www.youtube.com/watch?v=m_MFimZcn6g 0 -
Compound lifts are good if you're trying to loose weight as they will burn more calories over time due to the large area of muscle mass you're using. However, you can do isolation exercises and achieve the same, if not better results in symmetry and definition simply because there are muscles in certain body parts that don't get focused on during a compound lift. Also, just doing compound and no isolation work can throw off symmetry. It's easier to have symmetry from the start instead of having to go back and focused isolation work to try and fix the problem areas. Best thing to do is a combination of both compound and isolation. For example, for arms, I'll do reverse barbell curls as well as dumbbell curls and hammer curls in order to hit all of the muscles of the bicep. A barbell curl or machine curl alone will only hit the bicep brachii but will not hit the brachialis muscle and brachioradialis muscles as well. The brachialis underlies the brachii and gives the muscle peak if you can hit it right.
Thank you!0 -
There is nothing wrong with compound movements. However, you have to understand a few things. Most muscle groups are made up of more then one head. Take biceps for example, there are two heads. A compound movement, such as barbell or dumbbell curls, will work the long head, or the peak of your bicep. Hammer curls on the other hand, work the short head of the bicep. If you only work one head of the bicep, you will not have symmetry.https://www.youtube.com/watch?v=go09A2WVjrE
The tricep is made up of three heads. Long head, lateral head, and medial head. Rope overhead extension is one exercise to work the long head. V-rope pulldown is one exercise to work the lateral head. Skull crushers is one exercise to work medial head. There are others, but that's just an example. There is a wealth of information on You Tube. Another channel I highly recommend is AthleneX. I hope that helps.https://www.youtube.com/watch?v=m_MFimZcn6g
Thank you too! I have been trying to learn as much as I can about all this, I appreciate the tips!0 -
There is nothing wrong with compound movements. However, you have to understand a few things. Most muscle groups are made up of more then one head. Take biceps for example, there are two heads. A compound movement, such as barbell or dumbbell curls, will work the long head, or the peak of your bicep. Hammer curls on the other hand, work the short head of the bicep. If you only work one head of the bicep, you will not have symmetry.https://www.youtube.com/watch?v=go09A2WVjrE
The tricep is made up of three heads. Long head, lateral head, and medial head. Rope overhead extension is one exercise to work the long head. V-rope pulldown is one exercise to work the lateral head. Skull crushers is one exercise to work medial head. There are others, but that's just an example. There is a wealth of information on You Tube. Another channel I highly recommend is AthleneX. I hope that helps.https://www.youtube.com/watch?v=m_MFimZcn6g
Thank you too! I have been trying to learn as much as I can about all this, I appreciate the tips!
Just passing on what I have learned. I know that it can be overwhelming.0 -
kelly_e_montana wrote: »I definitely encourage anyone to learn the compound lifts but personally I "bro sesh" (bro session) once a week and have found it has eliminated a lot of little nagging injuries for me by strengthening my connective tissue and working on little stabilizing muscles.
When I have time- I love having a detail day- it really helps round out my lifting life.
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Most people, especially someone like the OP coming from a major weight loss (congrats) should be concentrating on compound movements and those that use large muscles in their training as opposed to small muscle groups like the biceps to get the most bang for their exercise buck.
If you look at strength and conditioning programs of the pro and college athletes, they spend little, if any time on isolation movements. These people have access to the best trainers and facilities and they are training compound movements/large muscle groups.1 -
Packerjohn wrote: »Most people, especially someone like the OP coming from a major weight loss (congrats) should be concentrating on compound movements and those that use large muscles in their training as opposed to small muscle groups like the biceps to get the most bang for their exercise buck.
If you look at strength and conditioning programs of the pro and college athletes, they spend little, if any time on isolation movements. These people have access to the best trainers and facilities and they are training compound movements/large muscle groups.
You have to look at the sport though. Take football for example. A linemen is not going to run up and down the field all day. They need explosive strength. Therefore, exercises like squats and dead lifts are going to help more so with building that explosive strength. I do compound exercises, combined with isolation exercises. In my opinion, and my own personal experience. It's much better for overall strength and muscle endurance. I have seen guys that can push heavy weight on bench, but can't do twenty pushups.0 -
Packerjohn wrote: »Most people, especially someone like the OP coming from a major weight loss (congrats) should be concentrating on compound movements and those that use large muscles in their training as opposed to small muscle groups like the biceps to get the most bang for their exercise buck.
If you look at strength and conditioning programs of the pro and college athletes, they spend little, if any time on isolation movements. These people have access to the best trainers and facilities and they are training compound movements/large muscle groups.
You have to look at the sport though. Take football for example. A linemen is not going to run up and down the field all day. They need explosive strength. Therefore, exercises like squats and dead lifts are going to help more so with building that explosive strength. I do compound exercises, combined with isolation exercises. In my opinion, and my own personal experience. It's much better for overall strength and muscle endurance. I have seen guys that can push heavy weight on bench, but can't do twenty pushups.
Didn't say no isolation movements. They can be a part of a lifting routine but should be a relatively small part of the program for best overall results.0 -
Packerjohn wrote: »Most people, especially someone like the OP coming from a major weight loss (congrats) should be concentrating on compound movements and those that use large muscles in their training as opposed to small muscle groups like the biceps to get the most bang for their exercise buck.
If you look at strength and conditioning programs of the pro and college athletes, they spend little, if any time on isolation movements. These people have access to the best trainers and facilities and they are training compound movements/large muscle groups.
You have to look at the sport though. Take football for example. A linemen is not going to run up and down the field all day. They need explosive strength. Therefore, exercises like squats and dead lifts are going to help more so with building that explosive strength. I do compound exercises, combined with isolation exercises. In my opinion, and my own personal experience. It's much better for overall strength and muscle endurance. I have seen guys that can push heavy weight on bench, but can't do twenty pushups.
some people don't care if they can do 20 pull ups.
You're applying a standard that may or may not be relevant to others goals and interests.0 -
I guess I want it all, strength and tone. I couldn't sleep last night so I went to the gym in the middle of the night and spent over an hour working through some of the movements you suggested, concentrating on form. It was nice, nobody was there so I had the place to myself and I wasn't embarrassed to try new things.
I wish I had a guy or girl friend into weight lifting that I could work together with. Trainers are so expensive!
Maybe one day down the road I'll put a picture of my awesome arms, when I get them
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The heads of your biceps and triceps are so close to each other and activated by the same movements that I'd say it's next to impossible to not train them symmetrically.There is nothing wrong with compound movements. However, you have to understand a few things. Most muscle groups are made up of more then one head. Take biceps for example, there are two heads. A compound movement, such as barbell or dumbbell curls, will work the long head, or the peak of your bicep. Hammer curls on the other hand, work the short head of the bicep. If you only work one head of the bicep, you will not have symmetry.https://www.youtube.com/watch?v=go09A2WVjrE
The tricep is made up of three heads. Long head, lateral head, and medial head. Rope overhead extension is one exercise to work the long head. V-rope pulldown is one exercise to work the lateral head. Skull crushers is one exercise to work medial head. There are others, but that's just an example. There is a wealth of information on You Tube. Another channel I highly recommend is AthleneX. I hope that helps.https://www.youtube.com/watch?v=m_MFimZcn6g0 -
I guess I want it all, strength and tone. I couldn't sleep last night so I went to the gym in the middle of the night and spent over an hour working through some of the movements you suggested, concentrating on form. It was nice, nobody was there so I had the place to myself and I wasn't embarrassed to try new things.
I wish I had a guy or girl friend into weight lifting that I could work together with. Trainers are so expensive!
Maybe one day down the road I'll put a picture of my awesome arms, when I get them
no one is saying you can't have both. I have very "fit" looking arms- and I'm reasonably strong.
I do that almost all through powerlifting. Yes- when I get the chance to do shoulders_ I'll work them- but the bulk of my work comes from the following lifts:
Squats
Dead lifts
Bench
Good mornings(seated/standing)
Over head press
Rows
DB Fly's
supine over head extensions
And that's it.
When I have an extra 10-15 minutes I do a super set shoulder work out of front lateral plate raises and side lateral raises - I usually can get 1 shoulder work out in a week. And that is purely out of vanity because I want nicer looking shoulders when my arms are at their sides.
People want to make working out to be more complicated than it is. It's not that complicated- the basic movements have worked for hundreds of years and will continue to work. Don't over think it.0 -
Packerjohn wrote: »Packerjohn wrote: »Most people, especially someone like the OP coming from a major weight loss (congrats) should be concentrating on compound movements and those that use large muscles in their training as opposed to small muscle groups like the biceps to get the most bang for their exercise buck.
If you look at strength and conditioning programs of the pro and college athletes, they spend little, if any time on isolation movements. These people have access to the best trainers and facilities and they are training compound movements/large muscle groups.
You have to look at the sport though. Take football for example. A linemen is not going to run up and down the field all day. They need explosive strength. Therefore, exercises like squats and dead lifts are going to help more so with building that explosive strength. I do compound exercises, combined with isolation exercises. In my opinion, and my own personal experience. It's much better for overall strength and muscle endurance. I have seen guys that can push heavy weight on bench, but can't do twenty pushups.
Didn't say no isolation movements. They can be a part of a lifting routine but should be a relatively small part of the program for best overall results.
Again, I disagree. I do more isolation exercise then I do compound exercise. I have never increased my strength as quickly at any point in time.0 -
stevencloser wrote: »
The heads of your biceps and triceps are so close to each other and activated by the same movements that I'd say it's next to impossible to not train them symmetrically.There is nothing wrong with compound movements. However, you have to understand a few things. Most muscle groups are made up of more then one head. Take biceps for example, there are two heads. A compound movement, such as barbell or dumbbell curls, will work the long head, or the peak of your bicep. Hammer curls on the other hand, work the short head of the bicep. If you only work one head of the bicep, you will not have symmetry.https://www.youtube.com/watch?v=go09A2WVjrE
The tricep is made up of three heads. Long head, lateral head, and medial head. Rope overhead extension is one exercise to work the long head. V-rope pulldown is one exercise to work the lateral head. Skull crushers is one exercise to work medial head. There are others, but that's just an example. There is a wealth of information on You Tube. Another channel I highly recommend is AthleneX. I hope that helps.https://www.youtube.com/watch?v=m_MFimZcn6g
Activated yes, isolated no. Just because the bicep is used when doing lat pull downs or rows, does not mean I'm not going to do isolation exercises for my biceps.0 -
I guess I want it all, strength and tone. I couldn't sleep last night so I went to the gym in the middle of the night and spent over an hour working through some of the movements you suggested, concentrating on form. It was nice, nobody was there so I had the place to myself and I wasn't embarrassed to try new things.
I wish I had a guy or girl friend into weight lifting that I could work together with. Trainers are so expensive!
Maybe one day down the road I'll put a picture of my awesome arms, when I get them
no one is saying you can't have both. I have very "fit" looking arms- and I'm reasonably strong.
I do that almost all through powerlifting. Yes- when I get the chance to do shoulders_ I'll work them- but the bulk of my work comes from the following lifts:
Squats
Dead lifts
Bench
Good mornings(seated/standing)
Over head press
Rows
DB Fly's
supine over head extensions
And that's it.
When I have an extra 10-15 minutes I do a super set shoulder work out of front lateral plate raises and side lateral raises - I usually can get 1 shoulder work out in a week. And that is purely out of vanity because I want nicer looking shoulders when my arms are at their sides.
People want to make working out to be more complicated than it is. It's not that complicated- the basic movements have worked for hundreds of years and will continue to work. Don't over think it.
Thanks I'll get there. I appreciate all the help from everyone! 0
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