MFP Women!! Quick 10 minutes arms work out that you saw results with in few months?
hellonew2015
Posts: 327 Member
I also would like to see pics.
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Replies
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There isn't one. You cannot spot reduce.0
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Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles0 -
hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.0 -
Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
It doesn't?2 -
Of course one can achieve positive results with arm exercises. Otherwise why would anyone lift weights? There won't be loss of fat tissue but improving strength and flexibility of the muscles will definitely improve how they look. Try Pinterest for ideas.2
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I always see results when I push ups and lat pull-downs. Gets some sculpting going.
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Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
What are you talking about? You're saying targeting a specific muscle group will not build that muscle?2 -
Thanks Carolezee! it is nice to get a specific quick routine that you are using, I see a tone online but I want to see specifics within here.0
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Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
It doesn't?
so what do you recommend ? 0 -
_incogNEATo_ wrote: »Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
What are you talking about? You're saying targeting a specific muscle group will not build that muscle?
I have never seen a 10-minute workout where the results are anything significant.3 -
If I only had 10 minutes to work out, I'd do as many push ups as I could.1
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What exactly are you wanting to accomplish with the arms workout? You can follow some of the men's arm routines that are online. They may help provide some shape to the arms in a short timeframe. It won't reduce the fat. Sometimes if you still have a lot of fat to lose it could make your arms look thicker temporarily by "toning" the muscles underneath.
http://www.bodybuilding.com/fun/5-beastly-arm-routines.html
http://www.bodybuilding.com/fun/21-arm-routines-part-1.html
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OP, I've never done an arm-specific workout. However, I had noticeable results fairly quickly once I started lifting. Bench press, rows, and overhead/shoulder presses can be done with barbells or dumbbells. If you have access to a lat pulldown machine you can use it as well. (I'm assuming you cannot do chinups/pullups at this point as most untrained and a good number of trained women cannot.) If you can't get to a lat pulldown machine, you may be able to trying something like an inverted row, modifying it based on your ability. I, personally, would suggest doing these exercises as part of a full body program rather than just trying to train arms.
Sorry, I have no pictures. I'm not good at taking "before" pictures and I am so white that light reflects off of me and washes me out so no definition shows (I swear it's there in real life!) Or maybe I am just a terrible picture taker. Who knows.1 -
I do 3 sets of each:
1. tricep extensions - http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps-extension
2. two-arm shoulder press
3. bicep curls (usually holding the weight with two hands)
Works like magic!0 -
OP, I've never done an arm-specific workout. However, I had noticeable results fairly quickly once I started lifting. Bench press, rows, and overhead/shoulder presses can be done with barbells or dumbbells. If you have access to a lat pulldown machine you can use it as well. (I'm assuming you cannot do chinups/pullups at this point as most untrained and a good number of trained women cannot.) If you can't get to a lat pulldown machine, you may be able to trying something like an inverted row, modifying it based on your ability. I, personally, would suggest doing these exercises as part of a full body program rather than just trying to train arms.
Sorry, I have no pictures. I'm not good at taking "before" pictures and I am so white that light reflects off of me and washes me out so no definition shows (I swear it's there in real life!) Or maybe I am just a terrible picture taker. Who knows.
Thank you! I will start lifting at home and I have my water gallons ready! yeah who needs dumbells!!1 -
HeatherMacLeish wrote: »I do 3 sets of each:
1. tricep extensions - http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps-extension
2. two-arm shoulder press
3. bicep curls (usually holding the weight with two hands)
Works like magic!
Great I definitely will check this out!0 -
Chef_Barbell wrote: »_incogNEATo_ wrote: »Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
What are you talking about? You're saying targeting a specific muscle group will not build that muscle?
I have never seen a 10-minute workout where the results are anything significant.
My deadlift workout lasts 10 minutes. I do it twice per week. I hold a world record in the World Powerlifting Congress for deadlift only.
10 minutes is better than zero. 10 minutes can lead to 20, 30, 60+.4 -
Chef_Barbell wrote: »_incogNEATo_ wrote: »Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
What are you talking about? You're saying targeting a specific muscle group will not build that muscle?
I have never seen a 10-minute workout where the results are anything significant.
My deadlift workout lasts 10 minutes. I do it twice per week. I hold a world record in the World Powerlifting Congress for deadlift only.
10 minutes is better than zero. 10 minutes can lead to 20, 30, 60+.
Agreed, but a deadlift is a full body lift, and I agree OP would do better in a full body workout situation, not just an arm workout.0 -
Chef_Barbell wrote: »_incogNEATo_ wrote: »Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
What are you talking about? You're saying targeting a specific muscle group will not build that muscle?
I have never seen a 10-minute workout where the results are anything significant.
My deadlift workout lasts 10 minutes. I do it twice per week. I hold a world record in the World Powerlifting Congress for deadlift only.
10 minutes is better than zero. 10 minutes can lead to 20, 30, 60+.
Can I see your deadlift workout?0 -
My arm strength and flexibility has improved by doing this video. Started with 2lb weights and am up to 8lb weights.
Total beginner when started.
http://www.sparkpeople.tv/video.asp?id=6451 -
hellonew2015 wrote: »Chef_Barbell wrote: »_incogNEATo_ wrote: »Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
What are you talking about? You're saying targeting a specific muscle group will not build that muscle?
I have never seen a 10-minute workout where the results are anything significant.
My deadlift workout lasts 10 minutes. I do it twice per week. I hold a world record in the World Powerlifting Congress for deadlift only.
10 minutes is better than zero. 10 minutes can lead to 20, 30, 60+.
Can I see your deadlift workout?
It's really just squats and deadlifts.
If you're looking to get in shape there are lots of great programs out there. It would improve the whole body, which would include arms. I like some of the ones on Bodybuilding.com since they have videos for nearly everything.0 -
arm curls
and you can't spot reduce, but you can focus on specific body parts, if you want...
end thread/0 -
Chef_Barbell wrote: »Chef_Barbell wrote: »_incogNEATo_ wrote: »Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
What are you talking about? You're saying targeting a specific muscle group will not build that muscle?
I have never seen a 10-minute workout where the results are anything significant.
My deadlift workout lasts 10 minutes. I do it twice per week. I hold a world record in the World Powerlifting Congress for deadlift only.
10 minutes is better than zero. 10 minutes can lead to 20, 30, 60+.
Agreed, but a deadlift is a full body lift, and I agree OP would do better in a full body workout situation, not just an arm workout.
It's still only two moves and takes 10 minutes. If she wants to spend 10 minutes on arms that's a start. I started out spending 10 minutes doing arms with no other lifting and now I'm a competitive bodybuilder. A 10 minute arm routine is more than enough to make a significant impact on arms, especially for a beginner.1 -
Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
why doesn't it work that way?
person A does nothing; person B does ten minutes, which person is going to see an improvement in strength?0 -
Chef_Barbell wrote: »hellonew2015 wrote: »Chef_Barbell wrote: »There isn't one. You cannot spot reduce.
Not spot reduce just improve the muscles
It doesn't work that way.
why doesn't it work that way?
person A does nothing; person B does ten minutes, which person is going to see an improvement in strength?
Experience tells me you will not get a response.0 -
I have nice arms from yoga, but am lean so any muscle shows.
Pushups and pullups and chin-ups and dips seem like plenty enough to make muscles in the arms, and are good for your whole body. Just rotate through those, 10 min pushups one day, 10 min tricep pushups next day, 10 min dips next day, and so on, on 6th day do something that uses all the little muscles in the shoulder so you don't just develop the big muscles, so plank to side plank, and plank to down dog and up dog, and "stir the pot" moves with light weights if you have them, or a half gallon water bottle works ok if you don't.
That's what I'd do, anyway, if I only had 10 minutes for arms.0 -
I have nice arms from yoga, but am lean so any muscle shows.
Pushups and pullups and chin-ups and dips seem like plenty enough to make muscles in the arms, and are good for your whole body. Just rotate through those, 10 min pushups one day, 10 min tricep pushups next day, 10 min dips next day, and so on, on 6th day do something that uses all the little muscles in the shoulder so you don't just develop the big muscles, so plank to side plank, and plank to down dog and up dog, and "stir the pot" moves with light weights if you have them, or a half gallon water bottle works ok if you don't.
That's what I'd do, anyway, if I only had 10 minutes for arms.
Thanks Robin!
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I have nice arms from yoga, but am lean so any muscle shows.
Pushups and pullups and chin-ups and dips seem like plenty enough to make muscles in the arms, and are good for your whole body. Just rotate through those, 10 min pushups one day, 10 min tricep pushups next day, 10 min dips next day, and so on, on 6th day do something that uses all the little muscles in the shoulder so you don't just develop the big muscles, so plank to side plank, and plank to down dog and up dog, and "stir the pot" moves with light weights if you have them, or a half gallon water bottle works ok if you don't.
That's what I'd do, anyway, if I only had 10 minutes for arms.
you wont "make muscle" with that workout unless you are in a caloric surplus and even then ten minutes is pretty minimum, so I doubt that is enough stimulus to produce significant muscle...0 -
I have nice arms from yoga, but am lean so any muscle shows.
Pushups and pullups and chin-ups and dips seem like plenty enough to make muscles in the arms, and are good for your whole body. Just rotate through those, 10 min pushups one day, 10 min tricep pushups next day, 10 min dips next day, and so on, on 6th day do something that uses all the little muscles in the shoulder so you don't just develop the big muscles, so plank to side plank, and plank to down dog and up dog, and "stir the pot" moves with light weights if you have them, or a half gallon water bottle works ok if you don't.
That's what I'd do, anyway, if I only had 10 minutes for arms.
you wont "make muscle" with that workout unless you are in a caloric surplus and even then ten minutes is pretty minimum, so I doubt that is enough stimulus to produce significant muscle...
She may not need to produce significant muscle to see a difference though. I should take a picture, I guess, but if there isn't a lot of fat, the arms can look shapely and defined without a lot of mass. I got from scarecrow arms to good thin muscled arms with only bodyweight exercises. More than 10 minutes a day of exercise total, sure, but I am not sure I spend more than 10 minutes total holding my weight up with my arms.
She can start where she is, basically. If today what she has is 10 minutes and no equipment then use those 10 minutes and her body, right? *you* can't make muscles in your arms by doing that stuff, because you are stronger than that to start. I'm not, and I am guessing OP is not.1 -
I have nice arms from yoga, but am lean so any muscle shows.
Pushups and pullups and chin-ups and dips seem like plenty enough to make muscles in the arms, and are good for your whole body. Just rotate through those, 10 min pushups one day, 10 min tricep pushups next day, 10 min dips next day, and so on, on 6th day do something that uses all the little muscles in the shoulder so you don't just develop the big muscles, so plank to side plank, and plank to down dog and up dog, and "stir the pot" moves with light weights if you have them, or a half gallon water bottle works ok if you don't.
That's what I'd do, anyway, if I only had 10 minutes for arms.
you wont "make muscle" with that workout unless you are in a caloric surplus and even then ten minutes is pretty minimum, so I doubt that is enough stimulus to produce significant muscle...
She may not need to produce significant muscle to see a difference though. I should take a picture, I guess, but if there isn't a lot of fat, the arms can look shapely and defined without a lot of mass. I got from scarecrow arms to good thin muscled arms with only bodyweight exercises. More than 10 minutes a day of exercise total, sure, but I am not sure I spend more than 10 minutes total holding my weight up with my arms.
She can start where she is, basically. If today what she has is 10 minutes and no equipment then use those 10 minutes and her body, right? *you* can't make muscles in your arms by doing that stuff, because you are stronger than that to start. I'm not, and I am guessing OP is not.
more than likely you lost body fat and it showed the muscle that you already had ....
strength and muscle gains are not the same thing...
you can get stronger without adding any additional muscle mass by simply training your muscle to work more efficiently. You add mass through progressive overload coupled with a calorie surplus, or by doing a recomp over a long period of time.
It has nothing to do with what *I* can do and everything to do with what physics and nutritional science says we all can do...0
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