6 weeks to better arms? Have you had success?

WarmDontBurn

I have now lost 15lbs with little to no exercise and want to start some weights and cardio.
In 6 weeks we fly out for vacation and I want to do as much as I can specifically focusing on my arms!!

I have been reading you can use smaller weights (I have 3 lbs here) but are heavier weights better? Or just more reps of smaller weights? If heavier what is a good starting point?

If anyone has a recommended video on youtube please pass it along. There are just so many on there I am not sure which ones really work! I mean I am sure they all do on some level but would like some tried and true ones if that makes sense since I want to accomplish as much as I can in the next 6 weeks

If you have seen your own great results please share!!


Thanks!

puffbrat

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Viking_Dad

I recommend AthleanX. Lots of arm and shoulder workouts, among many, many others

DancingMoosie

I like videos by the firm, Jillian Michaels, beach body (PiYo is a good body weight workout), Amy Bento Ross, etc. Some can be found online, others I borrow ILL from the library. Heavy weights also work. But you can't spot reduce. If you still have fat to lose, you need to remain in a calorie deficit and you can do exercise of your choosing.

staticsplit

I prefer lifting heavy to lighter weights (though for things like lateral raises I can't lift that heavy, it's more like 4 kg). Seconding you can't spot reduce. But this is the first time I've had visible muscle in my arms and I really like it. Much more confident in sleeveless things now.

shaf238

Best advice I can give you is pick a proper lifting program and stick with it.

WarmDontBurn

Thanks everyone 15.6 lbs down I have the calorie deficit down to a science and losing quite steady.

Will keep adding in other stuff just want my focus to be more on my arms to get the maximum benefit before our vacation. If it doesn't work then hey at least I tried and some is better than none! Once I lose the rest of the weight my muscles will be waiting

How many times a week should be focused on my arms and for how long? Normally I would just do what I can but because I have a goal in mind I want to push a little more and see if I can get results in that time.

I have 3 and 8 lb weights here and would like to use them properly!
I think my main issue is there are so many video's it's overwhelming and that is why I like to hear of tried and true ones. Ones people like, enjoy and can recommend.

jesslifts

My friends comment on being envious of my toned arms and I’m pretty proud of them (coming from someone with a lot of body hang ups!). They aren’t as big as I’d like but they are nicely toned and I think what most people aim for. It’s been a combination of press ups, tricep dips and standing tricep extensions with 5kg weight. I also bicep curl with a lightly weighted bar (10kg overall). So that’s arms on their own. For full body I’ve had really good cardio fitness and body fat success starting out with lesmills classes bodypump and body combat but if they’re not available then a beginners lifting program like strong lifts with some sensible eating should really help you in 6 weeks. Good luck!

WarmDontBurn

I looked up stronglifts but only have dumbells
Might try this tomorrow and see if I like it -- https://youtu.be/83W7o34NFpA
If it's a fit how often per week should I aim for?

happysquatter

The body is immensely adaptable but volume will need to be gradually added.

Since this is something you’re focused on, you can try ramping it up, especially since the goal is short term.

Try doing it once every 2 or 3 days in the first week. See how you feel. Move it to every other day the second week; you might find that to be perfect.

If it isn’t, try every day in the third week. Then adjust back down or keep it at that till your vacation.

Along with this, eating sufficient protein and managing your calories will be crucial. Good luck

tirowow12385

My arms looked toned mainly after i regularly bicep curl 40lbs, shoulders starting to show some contour around 250 lbs of shoulder shrugs, delts were plump at 180lb on the shoulder press machine. It took about a year to work myself up to these point, im not close to having big muscles, more like a professional basketball player upper body type( yes they do lift heavy weights believe or not).

happysquatter

tirowow12385 wrote: »

My arms looked toned mainly after i regularly bicep curl 40lbs, shoulders starting to show some contour around 250 lbs of shoulder shrugs, delts were plump at 180lb on the shoulder press machine. It took about a year to work myself up to these point, im not close to having big muscles, more like a professional basketball player upper body type( yes they do lift heavy weights believe or not).

Limiting factor for the OP are access to only 3lb and 8lb dumbbells.

I agree that heavier weights would be better but that might not be an option

kshama2001

happysquatter wrote: »

tirowow12385 wrote: »

My arms looked toned mainly after i regularly bicep curl 40lbs, shoulders starting to show some contour around 250 lbs of shoulder shrugs, delts were plump at 180lb on the shoulder press machine. It took about a year to work myself up to these point, im not close to having big muscles, more like a professional basketball player upper body type( yes they do lift heavy weights believe or not).

Limiting factor for the OP are access to only 3lb and 8lb dumbbells.

I agree that heavier weights would be better but that might not be an option

@WarmDontBurn for some arm exercises I start with 3 # weights and only go up to 5 or 8 #. For others I start with 10 # and go up to 20 #. Having only 3 and 8 # weights really limits you.

If you celebrate the winter holidays, you could ask for this for an early present: https://smile.amazon.com/gp/product/B000RNW3OQ/

francesca_grey

My arms grew two inches this past year primarily from doing pushups 3-4 times a week. They look far better now than when they were smaller and I was doing “arm workouts” with bicep curls, triceps kickbacks, etc. I do other compound lifts in the gym too but if you don’t have heavy weights pushups are so effective! You can start with modified ones with your hands on the stairs or on your knees and advanced versions when you get stronger. I incorporate 3 sets of them in my workout and it is so gratifying every time I add an extra rep.

And yes, I started noticing a difference in 6-8 weeks!

WarmDontBurn

happysquatter wrote: »

tirowow12385 wrote: »

My arms looked toned mainly after i regularly bicep curl 40lbs, shoulders starting to show some contour around 250 lbs of shoulder shrugs, delts were plump at 180lb on the shoulder press machine. It took about a year to work myself up to these point, im not close to having big muscles, more like a professional basketball player upper body type( yes they do lift heavy weights believe or not).

Limiting factor for the OP are access to only 3lb and 8lb dumbbells.

I agree that heavier weights would be better but that might not be an option

Embarrassingly enough the 8lbs were too much to get through this whole video
I ended up doing it with 3lbs for now. I did pull out the 8lb for the tricep dip.
Will probably end up getting 5lbs and work my way up to the 8.

I very much appreciate all the help and support -- thank you to everyone that commented!

happysquatter

WarmDontBurn wrote: »

happysquatter wrote: »

tirowow12385 wrote: »

My arms looked toned mainly after i regularly bicep curl 40lbs, shoulders starting to show some contour around 250 lbs of shoulder shrugs, delts were plump at 180lb on the shoulder press machine. It took about a year to work myself up to these point, im not close to having big muscles, more like a professional basketball player upper body type( yes they do lift heavy weights believe or not).

Limiting factor for the OP are access to only 3lb and 8lb dumbbells.

I agree that heavier weights would be better but that might not be an option

Embarrassingly enough the 8lbs were too much to get through this whole video
I ended up doing it with 3lbs for now. I did pull out the 8lb for the tricep dip.
Will probably end up getting 5lbs and work my way up to the 8.

I very much appreciate all the help and support -- thank you to everyone that commented!

No Problem

By the way - like chickencereal said above, bodyweight options like pushups are really good too, for both tricep and chest.
I have also used a chinup variant using my dining table (head underneath, hang from finger tips, legs out and then pull myself up) Good for a bicep and back exercise when there are no other options

audreypawdrey

WarmDontBurn wrote: »

I looked up stronglifts but only have dumbells
Might try this tomorrow and see if I like it -- https://youtu.be/83W7o34NFpA
If it's a fit how often per week should I aim for?

I started with this last February and 3 lb. weights. I moved up to 5lb., and now have 8 lbs. I haven’t been doing as much since I started yoga in June, but it did make a noticeable difference! I should go back and revisit it!