arms - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 383, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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arms

scp21 Posts: 72 Joined: 2005/01/08	2005/02/07, 11:19 AM Ok I need some help because I know I need to work all my muscles but am kinda clueless about arms. Heres what I want, nice, slim, toned arms with nice hard biceps. Right now I split my arm routine into 2 different days. On one I work my biceps with curls and the rowing machine. Then on the other I work my tri's with a machine that I push down (forget what it calls) but the diagram on the machine shows tri's as the main muscle. I also work my shoulders on my tri days as some of those machine work tri's as a secondary muscle to the shoulders. Please give me some feedback, as far as arms go I kinda just created that part of my workout by guestimation. Different good exercises would be great too! Btw I have a little fat right now, about 15 extra lbs. As far as I know as I work my arms and everythhing else for that matter, the muscles start to develop, so by the time I am at my ideal weight my muscles should show, correct? Sorry new to the whole fitness thing :)

bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/07, 01:45 PM for bis curls ( alternating, standing, setted, incline) Pretcher curls (bb, ez curl bar, dbs) Hammer curls( setted, standing, inclined) Cable curls cable pretcher curls( one arm, two arms) concentration curls etc. tris tricep push down( rope, v bar,ez bar, on handed too handed) kick backs over head extensions behind the head w/on db skull crushers(db, bb, ez bar, cable) close grip bench etc Many many ways to works the arms. I'd sugest one main excercise that hitts the majority of the muscle, w/ 2 extra excercises for skulpting. ex. bb curls cable curls one arm concentration curls tris lying tricep extensions rope push downs kick backs. -------------- My drinking squad, has a cheerleading problem!!
scp21 Posts: 72 Joined: 2005/01/08	2005/02/07, 05:30 PM how often would you recommend doing arms?
	2005/02/07, 09:06 PM 1-2 days a week...depending on intensity and your ability to recover
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/08, 09:13 PM depends how your split is.......I have 2 bi days and 2 tri days........but usually only one excercise on each of those days. Ones light the other is heavier. -------------- My drinking squad, has a cheerleading problem!!
scp21 Posts: 72 Joined: 2005/01/08	2005/02/09, 09:39 AM Ok I have a quick question about legs. I go to PT twice a week and they warm me up by doing 20 mins on the stair master, I do a variety of other exercises but the only other machine I use is the squat machine. Besides telling me that the gym is important for my leg because of weight bearing. He hasn't really been able to clearly telll me how PT affects the my split on leg days. Any suggestion would be greatly appreciated. :) shana
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/09, 01:42 PM pt = personal trainer? 20mins seems like a long warm up to me......i'd lower it to 10.....all you need to do a break a slight sweat. I'm lost to what your wanting a suggestion for? or about? -------------- My drinking squad, has a cheerleading problem!!
morpheus1 Posts: 67 Joined: 2005/01/06	2005/02/09, 02:38 PM Andrew, I think in this case PT means Physical Therapy. And I think she is wondering if she should do anything special to her leg day because of it (skip it, shorten or, etc)
ironmonga Posts: 185 Joined: 2005/02/09	2005/02/09, 03:33 PM Hi bigandrew. Im just curious as to why you think she should lower it to 10 against her physio therapists recomendations Im here to learn.
scp21 Posts: 72 Joined: 2005/01/08	2005/02/09, 11:44 PM thanks morpheus1 that's exactly what I was asking, sorry if I was unclear. Yes, should I do anything different on leg days? Oh and btw my PT is amazing and I really would never go against anything he recommends. :) shana
morpheus1 Posts: 67 Joined: 2005/01/06	2005/02/10, 04:48 PM The main thing to worry about here is overtraining. When you do Physical Therapy, what does the therapist have you do (exercises, Time or reps) If you are doing a pretty intense leg workout twice a week at Physical therapy, then I would not do another leg day. So, again, what exactly do you do at physical therapy?
scp21 Posts: 72 Joined: 2005/01/08	2005/02/11, 07:08 PM I am first on the stair climberfor 20mins than he has me do a variety of strengthening exercises. I use a exercise ball and use my left leg for balance and raise my right as I can have my core as high as it can go.(back and head on the mat) I use the squat machine and do 3 sets of 10 but that goes according to body weight and so I am lifting about a 1/4 of mine. Other than that the exercises change weekly for new challenges so it is hard toanswer. He still thinks I should leg lifting days but to make sure I do it after PT so I am not already fatigued. I try to give myself atleast 3 hours of rest.
morpheus1 Posts: 67 Joined: 2005/01/06	2005/02/11, 07:28 PM In that case my recomendation (as someone who has read alot on these boards but is semi-new to weight lifting) is to do your normal leg workout on a different day(if your PT is on Tuesday and Thursday, do your leg day on saturday or sunday). Do a different muscle group on your PT days (Not at the PT obviously, but during your workout.) As I said, I am a semi newbie at this, but I've read every current conversation since i joined here and think this is you rbest bet. I would be interested in one of the moderators take on this subject though, in case I left something important out.
scp21 Posts: 72 Joined: 2005/01/08	2005/02/11, 07:38 PM I would do that but I moved and am not close to my gym anymore. My PT is however right next to my gym (I'm like an hour away). I make that trip 3 times a week and don't have the time to do it 5. I know that makes it harder but it's an obstacle I have to workwith, I just don't have the time for anything else.