Lifting heavy and low body fat for sculpted arms

here_I_go_again
here_I_go_again Posts: 463 Member
edited November 2024 in Fitness and Exercise
I've read that low body fat and lifting heavey will sculpt the arms. My question is: What if you can't lift heavy? I do my strength training for my arms with only 8 pound dumbbells and I can barely complete a set of 12 for those. What do you do? I understand the body percentage portion. Also, should I strength train WHILE losing weight and getting body fat percentage down, or wait until after body fat percentage is down to start lifting? Thank you.

Replies

  • SlimmerJodi
    SlimmerJodi Posts: 12 Member
    I too work out with light weights but one thing I started doing seems to be helping in the toning of my arms.....pretend swim! I mimic the arm movement for swimming and also for the back stroke. I've noticed that the "flabby" under part of my arms is much better! Doesn't hurt to try.
  • Katie3784
    Katie3784 Posts: 543
    "Heavy" is relative to each person. If you truly can only do 12 reps, then you are lifting heavy for you.
  • sarahbetherck
    sarahbetherck Posts: 270 Member
    I don't think you need to be able to do that many reps. I do a lot of lifting in a women's strength training class and we do less reps with more weight. In one class we "ran the rack" doing 2 push presses on each arm, starting at a comfortable weight and moving up in weight with each set of two. I normally use a 20lb dumbell for push press but when we did the low reps I was able to get up to 45lb. Never thought that'd be possible!
    Try lower reps and you will be surprised what you can do!

    Oh and definitely strength train while losing weight! Your weight may go up a tiny bit at first but the inches will go down and then that weight and more will come off!
  • snookumss
    snookumss Posts: 1,451 Member
    But you are lifting "heavy" for you! The women doing bicep curls with 25's *ahem* didn't start off that big!

    Also, I've never done a set of 12 anything :D 3's for big lifts (squats, bench, deadlifts), 8's or 10's for all accompanying lifts and/or warmups.
  • NancySDA
    NancySDA Posts: 73 Member
    I too work out with light weights but one thing I started doing seems to be helping in the toning of my arms.....pretend swim! I mimic the arm movement for swimming and also for the back stroke. I've noticed that the "flabby" under part of my arms is much better! Doesn't hurt to try.

    are you doing that WITH the weights or just doing it?
  • here_I_go_again
    here_I_go_again Posts: 463 Member
    Thank you!
  • trac3
    trac3 Posts: 134 Member
    "Heavy" is relative to each person. If you truly can only do 12 reps, then you are lifting heavy for you.

    Bingo!:smile:

    Assisted dips and chin ups did wonders for my arms and upper body as well!
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