Strength training for arms...

on Feb 01, 2007 @ 11:34 am

...Ok so here is my problem, I life hand weights every second day because I am trying to tone my arms but also because I am trying to build up strength in them without bulking up. The thing is, I have been doing this for a few weeks now and my muscles still get tired after 3 sets of everything. Am I doing something wrong? How does one build up strength? I have been told various things...just keep doing it... change up the workout a bit...use heavier weights once a week.... Any suggestions? I refuse to think I am this really out of shape weakling because I have really been trying!

6 Replies

ginkyo girl
Build some sexy muscle on Feb 01, 2007 @ 01:55 pm

Try this a couple of times. Do your reps reeeel sloooow. On a bicep curl, exhale and slowly count to 5 as you curl up. Now inhale and slowly let the dumbbell down in a count of 10. Slow reps will really challange your muscles in new ways. This also gives you much better form, because if you're doing it with awareness, it's harder to cheat or not utilize the movement to your best advantage. Another old weight training trick is to do a set with light weight ( say 5 lbs.) , then do a set with a heavier weight, 10 lbs, then back down to the 5 lb. weight for your last set. Try these ideas and let us know how you feel ( and look!)

You could also try... on Feb 01, 2007 @ 02:56 pm

This works great if you go with a partner for them to spot...take one of those shorter curved barbells that you add on weight plates to. You'll lift the bicept curl with both arms, start with a heavy weight that you can do about 6-8 reps with. If you can do more than 8, then you want heavier weight, try and stay in that range, to were you are struggling for the last rep, but you can do it. Then you are at your max for the time being.
Now back to the exercise (I'm starting a strict upper body workout myself to build more muscle and strength, and it's working great). You'll curl it 6-8 times, then have a friend remove 1/3 of the weight, and keep curling until you can no longer go at that weight, and then have your spotter remove another plate....this is all in the same set.
This is how I do mine:
Take a 15 lb curved barbell, and add on 3 2.5lb plates to each side. So it's a total weight of 30lbs.
Each Set, I lift 30lbs for 6-8, then my spotter takes off one plate on each side...I lift until I can no longer, then they take off one plate again, then I curl, then take off the last plates. And I lift until I can lift no longer.
This will help build lean muscle, and while you can normall lift just the bar no problem, if you do it during the same set at the end with gradually going down in weight, then really it's almost just as difficult as the heavy.
Do this for 3 sets.

Biggest problem with women working out is that they don't push themselves as hard as they could or should, and believe they are working out. It just doesn't work that way. You don't have to worry about 'bulking up' because women don't have the required amount of testosterone...unless they are adding certain supplements (ie. steroids) to their regiment and are purposefully trying to obtain this physique (plus they've been doing it for years and years of heavy training.)

My favorite quote from a girl at the gym who obviously knew nothing of how to work out lol:
...on the inner/outter thigh machines...she's a larger girl, on the inner thigh, her friend is on the outter. She has about 15lbs on it and looks to her friend and goes "I love these machines, I could just sit on here and do this for hours"

All I could think to myself is "this is how girls think! Ah!" You can also do bicep curls with a water bottle for hours too...and it won't get you anywhere. You have to have a weight that challeneges you. And you can go lighter, and go very slow, and you'll feel the burn and it is an excellent way to work out too! But if you take a pencil and lift it very slow...there will never be a burn:)

Thanks Ginkyo Girl... on Feb 01, 2007 @ 03:17 pm

...great pointers! I will definitely give it a try! Sounds like a great plan. :o)

Oops Paris... on Feb 01, 2007 @ 03:21 pm

...Weird, your reply did not appear til after I hit reply on my reply to Ginkyo Girl. Thanks for the pointers on lifting heavier weights. Right now I am only alterbating between 5 and 10lbs weights...perhaps I will start off with both your pointers to do it slowly and then I will progress to heavier weights. Wowee! You are a lot stronger than me! :o)

Ali de Bold
Paris, you're totally right on Feb 03, 2007 @ 01:05 am

The only way to get results is to push yourself. I do 2 sets of 20 (reps) with the most weight I can handle for every exercise I do. So for my arms, it's 10-15 pounds each. I never get bulky from that. works really well.

bulky on Sep 12, 2007 @ 10:10 pm

it is very rare for a female to get bulky without crazy drug use.

try reading "The Complete Idiot's Guide to Fitness"

Not that you'e an idiot, it's just a good book...

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