Weight lifting for balanced/toned arms

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  • rileyes
    rileyes Posts: 1,406 Member
    I think it may be important to go heavy to see development. And the compound movement training programs like SL gradually help you reach a heavy level for you. And you are not only working your arms by pushing and pulling heavy weight, you are working the whole body.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Sorry I couldn't quote. @cgvet37 if you are really gaining more strength doing more isolation work vs compound movements you must be an outlier. If it works for you, more power to you.

    However, again if you look at the resistance training programs of any sport, male/female athletes you will find they emphasize compound movements (unless there is some sort of injury rehab going on). Also, few trainers will emphasize isolation work in a program.

    Interesting quote from this article: http://theathleticbuild.com/why-bicep-curls-are-almost-pointless/

    Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really has a need to have “big guns” you can feel free to curl until the cows come home. But if you are just looking to have an athletic, strong body then bicep curls are way down near the bottom of the list of exercises you should be doing. I could easily name 10 exercises you should be doing long before bothering with bicep curls. In fact, here they are:
    1.Deadlift
    2.Squat
    3.Bench Press
    4.Pull ups/chin ups
    5.Rows
    6.Cleans
    7.Snatches
    8.Kettlebell Swings
    9.Farmers walk
    10.Lunges
    11.Dips

    Looks like I went with 11 exercises instead. If you are doing all 11 of those you will be well on your way to having a great body. In fact if you just do the top 6 and get strong at all of them you will probably look like a badass. Between the pull ups/chin ups, rows and cleans your biceps will be getting more than enough work with those compound exercises. If you are strong in those exercises your arms will look good.


    Note, the exercises listed are all compound exercises, many have been mentioned by others in this post.
  • AnneCoolbreze
    AnneCoolbreze Posts: 29 Member
    @JoRocka Do you do all of those move every workout (save the lat raises)? Say 4-5 days a week? I hear you on the shoulders...tank top season is coming!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    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. :)

    I may have to do a bro sesh as well...*sighs*

    Not a fan of isolation moves but if it helps with "nagging injuries" which I've had a few lately I will do what I gotta do.

    OP I agree with compound lifts as well...Strong Lifts was great for me.
  • stevencloser
    stevencloser Posts: 8,911 Member
    cgvet37 wrote: »
    stevencloser wrote: »
    cgvet37 wrote: »
    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
    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.

    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.

    You can't isolate a single head of your biceps.

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