Fitness Minutes: (12,080)
1,017 5/4/10 10:11 P
This evening I tried 12.5 pounds and could not do more than 10 per set. I was struggling. I did 5 sets. Sometimes 5 reps, sometimes 7 or 10. I also used 10 pound weights and found I could do 15 - 20 reps. So I will use both until it's time to do more. I also did dips. My arms are sore, but it's a good feeling.
I use 15 lbs free weights and 40-60 lbs on the machines...is that too much? I was always told you should be able to do no more then 12-15 reps at a time..if you feel like you can do more you should increase your weight.
I use an EZ bar for bicep curls (50lbs) and I do 5 sets with 12 reps each set and 1 min. rest between sets. Then I use the EZ bar (50lbs) for behind the head tricep extensions, same sets/reps as above. I do this three times a week.
Fitness Minutes: (24,370)
601 5/4/10 10:45 A
personally I do 5's & 10's and lots of reps/super sets for toning...
Fitness Minutes: (221,925)
21,706 5/4/10 10:43 A
What results are you hoping for ? What is it that you hope to achieve by weight training ? Are you trying to lose weight ? If so, that's all about what you eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy.
If you're trying to show "definition", once again, that goes back to what you eat. In order for a woman to show muscular definition, she needs to have very low body fat. So, if you want sculpted arms, you're going to need to lower your body fat.
As far as bulking up, that's a misconception. Most women do not get bulky. That's because we don't have enough testosterone.
Also, women who do look bulky had to do an awful lot of work to get to that state. Most women who do a Pump class or weight train 1-3 times a week, will not look like a body builder.
That said, if you are trying to increase your lean muscle, then yes, you are going to have to lift weights that are heavier than 5 pounds. You may have to go to 10, 15 or even 20 pound weights. Now, if you don't have access to those kinds of weights, consider buying a set of resistance bands.
Resistance bands can and do provide a very versatile strength workout. You can also do body weight exercises like push ups or plank. Both of those are great ways to increase the muscle in your upper body.
If you want to increase your lean muscle, you're going to have to work your muscles to fatigue. Do fewer reps with a higher weight. That's what will make a difference WITH TIME.
You must be patient with your body. Because women have less testosterone than men, that means it takes longer for us to increase our lean muscle. Results will be subtle.
However, I do highly recommend that you lift heavy weights or at least start using resistance bands. I routinely use 25-40 pound weights for different exercises at the gym. I do not look like a body builder. But, I am strong.
Women can be strong and beautiful at the same time !
I have 5 and 10 pounds weights and when I want to increase I can actually hold them together to make a 15 pound weight for more intensity. Keep up the good work, it sounds like your on the right road to firmer toned arms. Just make sure you have a good workout program so your getting the most from your workout no matter which weights your using.
Please don't buy into the smaller weights, more reps myth. You will not bulk up! You don't have the testosterone to do this. Think about how hard it is for a bodybuilder to gain a pound of muscle. I use 10-15 lbs for most exercises but I still need the 5 lbs for some shoulder exercises (could use an 8 but I don't have one). I am seeing great results using these weights.
I recommend you read The New Rules of Lifting for Women. It will make you rethink what you've been doing! HTH!
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