Arms!
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Tricep dips, pushups and Turbo Fire finally got rid of my jiggle.0
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High reps was 25 and 30% of 1RM.
I doubt a 5lb DB will tire anyone within 25 reps.
I don't quite understand what you mean. The study used 25 reps at 30% so that is what this particular study speaks to. It didn't set the ceiling at 25 reps.
Knowing about this study, the effectiveness of even lower weight with even higher reps is undetermined. It is potentially true that 50 reps at 10% will work if it gets you to failure.0 -
High reps was 25 and 30% of 1RM.
I doubt a 5lb DB will tire anyone within 25 reps.
My friend just now is moving from 5# to 10#. And the 5# did tire her and make her sore! She was really put of shape. Just because 5# does nothing for you ever, doesn't mean no one benefits from them. Now, the OP probably works out and is fit enough that 5s are too light.0 -
High reps was 25 and 30% of 1RM.
I doubt a 5lb DB will tire anyone within 25 reps.
My friend just now is moving from 5# to 10#. And the 5# did tire her and make her sore! She was really put of shape. Just because 5# does nothing for you ever, doesn't mean no one benefits from them. Now, the OP probably works out and is fit enough that 5s are too light.
A typical purse is 5 pounds, and I don't see many women struggling with that.0 -
My friend just now is moving from 5# to 10#. And the 5# did tire her and make her sore! She was really put of shape. Just because 5# does nothing for you ever, doesn't mean no one benefits from them. Now, the OP probably works out and is fit enough that 5s are too light.
I began my fitness journey a good 18 years ago with a 3lb weight, a 5 lb weight and a VHS of a gambling, gymnastic, hockey wife:
http://www.youtube.com/watch?v=KS108NxdX5k
I can remember graduating to an 8lb weight and how proud I felt.0 -
It is not necessary to do direct arm work in order to build a nice set of guns. Just push and pull (using a vertical plane as well as a horizontal plane) hard, heavy and frequently and you will build up your bi's, tri's and delts.0
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A typical purse is 5 pounds, and I don't see many women struggling with that.
Carrying it over your shoulder or worn as a backpack is a lot different then doing 50 curls with it. Stop judging.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 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.
Agreed. "Heavy" is relative.
For me, I started free weights only a few weeks ago but I took advice on MFP to use as heavy ones as I could manage (max 8-12 reps). I've got results in six weeks that years of pumping away with little weights using weight machines never gave me.
I'm using dumbbells as I can't afford all the heavy lifting equipment yet but have bought New Rules of Lifting for Women and saving like mad!0 -
Free weights are nice. It helps you use more muscles, and I feel you work harder trying to keep everything stable.0
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I have been watching two different arm toning videos on youtube (I just looked up "Tone Arms") that are about 10 minutes each. I use 3 lb weights and I've only done them a few times but I can feel a difference 0
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High reps was 25 and 30% of 1RM.
I doubt a 5lb DB will tire anyone within 25 reps.
I don't quite understand what you mean. The study used 25 reps at 30% so that is what this particular study speaks to. It didn't set the ceiling at 25 reps.
Knowing about this study, the effectiveness of even lower weight with even higher reps is undetermined. It is potentially true that 50 reps at 10% will work if it gets you to failure.
You can't make that conclusion... you have just made a hypothesis. What we have is a conducted study, what you are suggesting is a hypothesis, and just that.
As for muscle growth, you need to stress both slow and fast twitch fibres for optimal growth. How will you trigger slow with a light weight as suggested?
As for 5lb, lets not lose sight of the goal here. Optimal growth for you arms, to show the muscle in the way you want. Muscle either grows or it doesn't. Even if 5lb did work, do you want to be doing 50 x 5lb x 4-5 sets? 250 reps? I see a lot of women complain about being in the gym for too long, this will only extend it.0 -
A typical purse is 5 pounds, and I don't see many women struggling with that.
Carrying it over your shoulder or worn as a backpack is a lot different then doing 50 curls with it. Stop judging.
why in the world would you even WANT to curl 5 lbs that many times to get "tired" when you can do 3-5 reps at a heavy weight instead?0 -
Heavy is relative to the individual. What a 5'3", 130# woman new to lifting considers "heavy" will be entirely different than what a 6'0", 240# man who has been lifting for 2 years would consider "heavy". Nobody is encouraging the OP to climb underneath 275# and try to squat for reps.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.
Yes, you start out light to work on form and acclimate your muscles and CNS to the movement - then you progress in weight as you're able to. "Light weight, high reps" usually means the kind of useless routines you find in women's magazines - silly exercises with little pink dumbbells which, as others have said, accomplish basically nothing other than being an ineffective form of low-intensity cardio.0 -
Diet0
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A typical purse is 5 pounds, and I don't see many women struggling with that.
Carrying it over your shoulder or worn as a backpack is a lot different then doing 50 curls with it. Stop judging.
why in the world would you even WANT to curl 5 lbs that many times to get "tired" when you can do 3-5 reps at a heavy weight instead?
This! Aside from the hormonal and neuromuscular adaptations of lifting with heavier weights in a range fro 5 to 15, who wants to spend the time to do 25 or 30 or 50 reps per set?? I do 8 reps, 3 sets. With a 14 minute cardio warm up and a strong full body workout, I'm done in an hour to an hour and 10 minutes.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.
In a heavy lifting program you DO start light(ish) and work your way up. I didn't start out bench pressing 100 pounds. I started around 40 pounds, and worked my way up. If I hadn't been able to lift 40 pounds with good form and in control, I would have started lighter than that. If I wasn't challenged by that amount, I would have started heavier than that. That's why everyone says "heavy relative to YOU."
But as a reasonably active person who carries groceries and cat litter and big bags of dog food, doing a bench press with three pound dumbbells would have been absolutely pointless. It's like lifting kittens. My muscles aren't going to be challenged by kitten-presses.0 -
Go to youtube and type in the exercises you want - there are hundreds of videos.0
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But as a reasonably active person who carries groceries and cat litter and big bags of dog food, doing a bench press with three pound dumbbells would have been absolutely pointless. It's like lifting kittens. My muscles aren't going to be challenged by kitten-presses.
I think you need to find a camera and get a Youtube account. This is gonna be epic.0 -
High reps was 25 and 30% of 1RM.
I doubt a 5lb DB will tire anyone within 25 reps.
My friend just now is moving from 5# to 10#. And the 5# did tire her and make her sore! She was really put of shape. Just because 5# does nothing for you ever, doesn't mean no one benefits from them. Now, the OP probably works out and is fit enough that 5s are too light.
A typical purse is 5 pounds, and I don't see many women struggling with that.
That's silly. I don't think anyone was suggesting that someone would benefit from strapping a 5 lb weight over their shoulder and walking around.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
I've noticed you talk about your other half a lotwhen you post in these forums. I realise that you use her as an example because she is doing the right things and her work is transferrable and you're out to help people.
Can I also just say though, at the risk of sounding like I'm patronising you ( which I'm not ) it's nice that you're so proud of her and what she's done. I dunno why, I just like that.0 -
Hi, I use her as an example as often times, people see me and see bodybuilder and ignore what I say about me, and how I gain muscle as people don't see it as relative to them.
Yo on the other hand started lifting properly at the end of October and has gained a lot of muscle thro our methods, hence I like to show her as normal person who has benefited working in a way that usually men do.
I'm incredibly incredibly proud of Yo, and its even better that she's the love of my life
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But as a reasonably active person who carries groceries and cat litter and big bags of dog food, doing a bench press with three pound dumbbells would have been absolutely pointless. It's like lifting kittens. My muscles aren't going to be challenged by kitten-presses.
Kitten-presses! I LOVE this visual!0 -
But as a reasonably active person who carries groceries and cat litter and big bags of dog food, doing a bench press with three pound dumbbells would have been absolutely pointless. It's like lifting kittens. My muscles aren't going to be challenged by kitten-presses.
Kitten-presses made me bulky0 -
But as a reasonably active person who carries groceries and cat litter and big bags of dog food, doing a bench press with three pound dumbbells would have been absolutely pointless. It's like lifting kittens. My muscles aren't going to be challenged by kitten-presses.
Kitten-presses made me bulky
Pink Barbie weights made me bulky
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But as a reasonably active person who carries groceries and cat litter and big bags of dog food, doing a bench press with three pound dumbbells would have been absolutely pointless. It's like lifting kittens. My muscles aren't going to be challenged by kitten-presses.
Kitten-presses made me bulky0 -
This is how I want to bench press :P
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In all fairness, I have found my calorie burn during the 30 DS is much higher when I have a kitten clinging to each leg.
I wish I were joking. :grumble:0 -
A typical purse is 5 pounds, and I don't see many women struggling with that.
Carrying it over your shoulder or worn as a backpack is a lot different then doing 50 curls with it. Stop judging.
^^ this . All day0 -
I do find it more than a little disturbing that so many of the cheezburger network cartoons look like me.
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