Arms!
Momiofour
Posts: 155 Member
Hey all...
Im looking for some great exercise for my arms, particularly my shoulders and triceps. I want to tone and shape up but not bulge. Any advice?
Im looking for some great exercise for my arms, particularly my shoulders and triceps. I want to tone and shape up but not bulge. Any advice?
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Replies
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Same difference in terms of work done. Calorie excess will add bulk as muscle will grow. Lifting and in a calorie deficit will retain muscle and thus give shape.0
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Any particular exercise you recommend? Free weights or machine?0
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Hey all...
Im looking for some great exercise for my arms, particularly my shoulders and triceps. I want to tone and shape up but not bulge. Any advice?
You won't "bulge." The word "tone" means "increase definition." To do that, you need to get rid of the fat on the shoulders but maintain the muscle underneath. The only way to do that is lose weight while lifting heavy things using your shoulders and upper arms.
This means you should be doing heavy overhead press, bench press, dips, etc, while losing weight. You can't spot reduce on the arms, so you need to lose weight all over.0 -
I think the basic exercises for arms are pushing exercises (bench press or similar), pulling exercises (pull-ups or pull downs on a machine etc), and rowing exercises (rowing machines, barbell/dumbell rows).0
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Lighter weights with more repetition. Its virtually impossible for women to bulk up. Push ups, light weights with varying exercises, works wonders.0
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i would stick with free weights. you use more little muscles trying to stabilize a bar or DBs rather than a machine that stabilizes everything for you.0
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Hey all...
Im looking for some great exercise for my arms, particularly my shoulders and triceps. I want to tone and shape up but not bulge. Any advice?
You won't "bulge." The word "tone" means "increase definition." To do that, you need to get rid of the fat on the shoulders but maintain the muscle underneath. The only way to do that is lose weight while lifting heavy things using your shoulders and upper arms.
This means you should be doing heavy overhead press, bench press, dips, etc, while losing weight. You can't spot reduce on the arms, so you need to lose weight all over.
^^^ This.
I get my other half to do the below, not all is necessary all at the same time, perhaps 4 per session!
Shoulders
Seated Lateral Raise - 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise - 12-15 reps x 4 sets
Standing Front Raise - 12-15 reps x 4 sets
BB/DB or Machine Overhead Press - 12-15 reps x 4 sets
Incline DB Front Raise - 12-15 reps x 4 sets
Incline DB Delt Fly - 12-15 reps x 4 sets
Cable Face Pulls - 12-15 reps x 4 sets (depending
Bi's and Tri's
Standing DB Curl - 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown - 12-15 reps x 4 sets
DB Preacher Curls - 12-15 reps x 4 sets
Cable Tricep Pushdown - 12-15 reps x 4 sets
DB Hammer Curls - 12-15 reps x 4 sets
Single Arm Cable or DB Kick Backs - 12-15 reps x 4 sets0 -
Lighter weights with more repetition.
This is a great recommendation, assuming what the OP wants is to waste time and have no results.0 -
Lighter weights with more repetition. Its virtually impossible for women to bulk up. Push ups, light weights with varying exercises, works wonders.
not this ^. check out the book New Rules of Lifting for Women or Stronglifts 5x50 -
Thanks! I am going to the gym in a few and I am going to devote some time to do the exercises you suggested. I agree, as I lose weight, my arms are shaping up as well. Thanks again!0
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Lighter weights with more repetition.
This is a great recommendation, assuming what the OP wants is to waste time and have no results.
Agreed again.
High rep work without going to failure simply burns ATP (energy) and recruits very little muscle fibre.0 -
Hey all...
Im looking for some great exercise for my arms, particularly my shoulders and triceps. I want to tone and shape up but not bulge. Any advice?
You won't "bulge." The word "tone" means "increase definition." To do that, you need to get rid of the fat on the shoulders but maintain the muscle underneath. The only way to do that is lose weight while lifting heavy things using your shoulders and upper arms.
This means you should be doing heavy overhead press, bench press, dips, etc, while losing weight. You can't spot reduce on the arms, so you need to lose weight all over.
^^^ This.
I get my other half to do the below, not all is necessary all at the same time, perhaps 4 per session!
Shoulders
Seated Lateral Raise - 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise - 12-15 reps x 4 sets
Standing Front Raise - 12-15 reps x 4 sets
BB/DB or Machine Overhead Press - 12-15 reps x 4 sets
Incline DB Front Raise - 12-15 reps x 4 sets
Incline DB Delt Fly - 12-15 reps x 4 sets
Cable Face Pulls - 12-15 reps x 4 sets (depending
Bi's and Tri's
Standing DB Curl - 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown - 12-15 reps x 4 sets
DB Preacher Curls - 12-15 reps x 4 sets
Cable Tricep Pushdown - 12-15 reps x 4 sets
DB Hammer Curls - 12-15 reps x 4 sets
Single Arm Cable or DB Kick Backs - 12-15 reps x 4 sets
That's pretty serious. I was thinking of 2 days a week; one day with squat, bench, and dips, and the other with OH press, leg curls, and chinups.0 -
Seated Dips have really helped my arms!!0
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Thank you Matt for typing that out for me! I will use this today!0
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Overhead press and flat bench press would be good starts. doing them as part of a good balanced beginner lifting routine would be even better.0
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My only quibble with part of this conversation is that yet again, I'm seeing people recommend heavy lifting to people who are just starting out. It is better to start with lighter weights and work your way up. It's just common sense. You don't just leap into an activity without preparation of some sort, unless you want to injure yourself.0
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Triceps extensions, Chin-ups.0
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I have been using a stability ball for about 8 weeks now and I have seen the biggest difference in my arms. I mostly do variations of planks and push ups on the ball. I also add triceps kick-backs and butterfly presses with 5 pound weights to the my routine.0
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My main exercise is indoor rowing and it is fantastic for all those areas you mention. But I find Resistance / Exercise bands are very good too. Watch some of the more reliable tips on how to make the best of it in You Tube..0
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My only quibble with part of this conversation is that yet again, I'm seeing people recommend heavy lifting to people who are just starting out. It is better to start with lighter weights and work your way up. It's just common sense. You don't just leap into an activity without preparation of some sort, unless you want to injure yourself.
I don't understand how screwing around with "light weights" in any way prepares anyone to tax their muscles. No amount of playing with 5-lb dumbbells prepares someone to squat.
The process of learning to lift heavy absolutely involves starting light, but it involves starting light with the correct exercises. Doing lunges with pink dumbbells doesn't teach you how to do a barbell squat. Practicing a little bit and increasing flexbility through bodyweight squats is a good starting point, but as soon as you can do the motion you should be getting under the bar.
Learning to lift heavy means starting light and increasing the weights until you're struggling to maintain form and control. Using "light weights" doesn't get anyone anywhere.
You know what I did as an absolute beginner? Read Starting Strength cover to cover, practiced my form in my living room with no weight and my camera then went straight to my gym and got under the bar. I would have been wasting time if I used "light weights" for more than 3 minutes.0 -
Hey all...
Im looking for some great exercise for my arms, particularly my shoulders and triceps. I want to tone and shape up but not bulge. Any advice?
You won't "bulge." The word "tone" means "increase definition." To do that, you need to get rid of the fat on the shoulders but maintain the muscle underneath. The only way to do that is lose weight while lifting heavy things using your shoulders and upper arms.
This means you should be doing heavy overhead press, bench press, dips, etc, while losing weight. You can't spot reduce on the arms, so you need to lose weight all over.
^^^ This.
I get my other half to do the below, not all is necessary all at the same time, perhaps 4 per session!
Shoulders
Seated Lateral Raise - 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise - 12-15 reps x 4 sets
Standing Front Raise - 12-15 reps x 4 sets
BB/DB or Machine Overhead Press - 12-15 reps x 4 sets
Incline DB Front Raise - 12-15 reps x 4 sets
Incline DB Delt Fly - 12-15 reps x 4 sets
Cable Face Pulls - 12-15 reps x 4 sets (depending
Bi's and Tri's
Standing DB Curl - 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown - 12-15 reps x 4 sets
DB Preacher Curls - 12-15 reps x 4 sets
Cable Tricep Pushdown - 12-15 reps x 4 sets
DB Hammer Curls - 12-15 reps x 4 sets
Single Arm Cable or DB Kick Backs - 12-15 reps x 4 sets
That looks like a pretty good workout. I've been looking for help in this area too.
Thanks.
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Those little 5 pound weights can be a real confidence boost to some people, though. Preparing to lift heavy is partly in the mind, not just if your muscles are ready.0
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REMEMBER it is NOT all of them. Choose 4 maybe, 5. At least not at the beginning.0
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My only quibble with part of this conversation is that yet again, I'm seeing people recommend heavy lifting to people who are just starting out. It is better to start with lighter weights and work your way up. It's just common sense. You don't just leap into an activity without preparation of some sort, unless you want to injure yourself.
I was a complete newbie to lifting as of 7 months ago. Heavy lifting only means heavy for you, which is of course relatively light when you first start out. There's no point in starting so light that it doesn't actually work your muscles.0 -
My only quibble with part of this conversation is that yet again, I'm seeing people recommend heavy lifting to people who are just starting out. It is better to start with lighter weights and work your way up. It's just common sense. You don't just leap into an activity without preparation of some sort, unless you want to injure yourself.
What would you recommend that actual does ANYTHING.
What would burning the small amount ATP achieve beyond a burning in the arms as lactate fills the target muscle? No growth. Nothing.0 -
My only quibble with part of this conversation is that yet again, I'm seeing people recommend heavy lifting to people who are just starting out. It is better to start with lighter weights and work your way up. It's just common sense. You don't just leap into an activity without preparation of some sort, unless you want to injure yourself.
I don't understand how screwing around with "light weights" in any way prepares anyone to tax their muscles. No amount of playing with 5-lb dumbbells prepares someone to squat.
The process of learning to lift heavy absolutely involves starting light, but it involves starting light with the correct exercises. Doing lunges with pink dumbbells doesn't teach you how to do a barbell squat. Practicing a little bit and increasing flexbility through bodyweight squats is a good starting point, but as soon as you can do the motion you should be getting under the bar.
Learning to lift heavy means starting light and increasing the weights until you're struggling to maintain form and control. Using "light weights" doesn't get anyone anywhere.
You know what I did as an absolute beginner? Read Starting Strength cover to cover, practiced my form in my living room with no weight and my camera then went straight to my gym and got under the bar. I would have been wasting time if I used "light weights" for more than 3 minutes.
Spot on, well articulated response right here!0 -
There was a study done by Nicholas Burd, PhD, published in the June 2012 issue of Applied Physiology, Nutrition, and Metabolism that found going to failure seemed to be the only requirement for building muscles. High reps with low weights works as well as low reps with high weights for building muscle...as long as you keep going until your muscle feels too weak to continue.
If you can, you should still do low reps with high weights just to not squander your time. When I lift, I want to be done in 20 minutes, not an hour. I do not see how an able bodies person can justify high reps.
BUT, if you are injured or have joint issues, feel free to use a light weight and lots of reps. It is potentially just as effective.0 -
High reps was 25 and 30% of 1RM.
I doubt a 5lb DB will tire anyone within 25 reps.0 -
Hi how are you? Well I have been doing lots of pilates lately, but before that I did 30 day shred, p90x, and Zumba.
Good luck, you can check out tone it up and blogilates, they have great videos on youtube and their websites.0 -
I recommend this website:http://www.livestrong.com/article/337550-exercises-for-tightening-underarm-skin/
My arms hurt so bad I don't wanna move.0
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