question about weights
bm1409
Posts: 1,715 Member
I would like my arms to be smaller and toned. I am doing 5 different exercises for my arms with 2 pound weights, 3 sets of 10 reps. Some of the exercises I can get through with no problem, some I have to push my self to do the last few reps. I thought I would be sore the next day, but Im not. Question......should I up the weights on the exercise that I dont have to push my self or should I do more reps (remember I want to slim down my arms and tone them). OR should I go down to 1 pound weights on all the exercises and just do more reps? Since I am not sore, does that mean Im not doing enough? Also .... how many days a week should I do them and last question....how long does it take to see some results?
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Up the weight. If you are not sore (or at least feeling it) you are not putting enough stress (cellular damage) on your muscles to trigger any change. To get results you should lift to failure during each set. It's hard work!! Don't worry about getting man arms, it just won't happen. With some true effort over months of time you will see some definition and less "flab". Meanwhile, losing weight will make your arms smaller. It's wonderful that you are pursuing weight training, it's the real key to the fat reduction and body aesthetic we all strive for.0
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You cannot spot reduce.0
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I would like my arms to be smaller and toned. I am doing 5 different exercises for my arms with 2 pound weights, 3 sets of 10 reps. Some of the exercises I can get through with no problem, some I have to push my self to do the last few reps. I thought I would be sore the next day, but Im not. Question......should I up the weights on the exercise that I dont have to push my self or should I do more reps (remember I want to slim down my arms and tone them). OR should I go down to 1 pound weights on all the exercises and just do more reps? Since I am not sore, does that mean Im not doing enough? Also .... how many days a week should I do them and last question....how long does it take to see some results?
If you are looking into strength training, your best bet would be to follow a progressive lifting program. Doing isolated random exercises will not give you results as you might expect.
Try Stronglifts 5X5, New Rules of Lifting for Women, or Starting Strength.0 -
Mule.... you hit it on the nail; I was worried about man arms
Randomtal......... I dont want to spot reduce. I have been doing a lot of cardio and I am worried that being 54 I will lose the weight and just look saggy. Thats why I have started with the weights.
Thanks for the advice and I will increase my weights to 3 pounds and see what happens. I hate feeling sore, but I want results.0 -
Mule.... you hit it on the nail; I was worried about man arms
Randomtal......... I dont want to spot reduce. I have been doing a lot of cardio and I am worried that being 54 I will lose the weight and just look saggy. Thats why I have started with the weights.
Thanks for the advice and I will increase my weights to 3 pounds and see what happens. I hate feeling sore, but I want results.
I mean you can't pick where the fat goes away. I would still suggest a progressive lifting program to preserve your muscle. Age is not relevant to starting lifting. 0 -
Up the weight. If you are not sore (or at least feeling it) you are not putting enough stress (cellular damage) on your muscles to trigger any change. To get results you should lift to failure during each set. It's hard work!! Don't worry about getting man arms, it just won't happen. With some true effort over months of time you will see some definition and less "flab". Meanwhile, losing weight will make your arms smaller. It's wonderful that you are pursuing weight training, it's the the real key to the fat reduction and body aesthetic we all strive for.
YES! Mule is 100% correct. I've been lifting for years, very heavy (former competitive power lifter) and I have NEVER had huge, buldging muscles.AND I'd like to have a little more than the average worman, it's just extremely hard for a woman to build. Lots of time, consistancy and diet.0 -
Randomatl........I will check out new rules for women lifting, thanks.
Turbotam......thats good to know, thanks.0 -
YES! Mule is 100% correct.
I'm saving this forever in my scrapbook of rare and astounding events.
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What sort of arm exercises are you doing?
Try some bicep curls and tricep kickbacks with as heavy weight as you can stand. Do I set of 10 with the light weight as a warm up and then use the heavy weight for the other 2 sets. You should be able to handle 10lbs on the biceps and 5lbs on the triceps.0 -
If you are looking into strength training, your best bet would be to follow a progressive lifting program isolated random exercises will not give you results as you might expect.
Try Stronglifts 5X5, New Rules of Lifting for Women, or Starting Strength.
+1 It may seem to defy logic, but you need to be lifting heavy weights with squats, deadlifts, bench press, overhead press, and rows; not doing "arm exercises" and certainly not working with light weights.0 -
My daughter got me a week pass at her gym. I plan on going today. Thanks for everyones advice.....it made me realize I need help.0
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Great thread with some before/after pics of women who had success with Stronglifts:
http://www.myfitnesspal.com/topics/show/1204440-ladies-success-stories-pics-using-stronglifts
Go heavy lifting!0 -
Great thread with some before/after pics of women who had success with Stronglifts:
http://www.myfitnesspal.com/topics/show/1204440-ladies-success-stories-pics-using-stronglifts
Go heavy lifting!
I am one of the success stories. :bigsmile:0 -
wow great thread....love all the before and after pictures.0
