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Exercise & Fitness Message Board


Exercise & Fitness Board Index


Thanks for the post. I do like to read what other people are doing with their exercises. My arms aren't my focus anymore since I told myself once I got to 18" that I'd just use toning exercises. I figured I'd still like to fit into my shirts. :D I actually had to cut a few in the sleeves because my arms just don't fit. So considering all that, I figured I'd have some insight to arms.

I think it's just personal how you do your routines. Just keep things mixed up. One routine that I've hated/enjoyed, though I don't know the name, was a dumb bell raise. Usually you take weights 5 - 10 lbs less than you can curl and do this standing rountine. You do a semi curl with both dumb bells and hold. You let one arm drop down to your side and bring it back up to this holding position then you let the other arm down. Repeat as much as you can take. It's kind of like resistance training and strength training at once. You get pretty ripped this way.

Second piece of advice, leave your arm routines til the end. Looks like you do that though I don't know if its intentional. If you're lugging around free weights doing chest and other exercises, you're working your arms. Sometimes you can get to the end and not do as many exercises because you've been working them the whole time.

Biggest piece of advice, absolute biggest, use good form. Maybe I go to a junky gym, but 9 out of 10 people I see use bad form. They swing weights all over the place, or don't extend far enough downward or enough upward. Usually its the swing and not far enough down. That will turn you arms into looking like funnels, big near the shoulders and small near the elbow. Its classic "wanting to do more" syndrome. Take it easy on yourself, it takes time. If you need to use smaller weights do that. When you begin to swing, you either work out your top part of the arm or if you pull as well, your shoulders. I see people all the time on cable machine cross overs that pull with their shoulders but believe they can do like 70 lbs. They aren't very strong though. Just stick with working your arms. Use a mirror if there's one handy, that'll keep you from swinging and making sure you do your full extensions.
Make sure your eating right too, and make sure your warming and up stretching before doing your sets. Biggest thing I can say is to get lots of rest, your routine gives every muscle group good time to repair, I see nothing wrong there.

I could make a few corrections though. You might want to add some ab exercises and some cardio, some leg exercises and back exercises as well. You dont want to have uneven muscle form on your body.

Just switch your routine around a bit and throw in some extra exercises. Good for the legs is one legged squats ( standing on one leg lower your body until your almost touching the floor, and then try to stand up on your one leg), for back exercises you need mostly cables, though some websites might contain at-home ones too.

Also, remember to eat a high protein meal immediately after working out, the longer you wait after working out the more muscle you lose, your muscles go into a catabolic state after your done.

Keep at it and you'll get results, peace.
[QUOTE=Kastro2]

Just switch your routine around a bit and throw in some extra exercises. Good for the legs is one legged squats ( standing on one leg lower your body until your almost touching the floor, and then try to stand up on your one leg), for back exercises you need mostly cables, though some websites might contain at-home ones too.

[/QUOTE]

Cables needed for back exercises? Bah. Deadlifts, bent over barbell rows, dumbell rows, and pullups or chinups. No cables needed there and your back will get huge.





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