weights - Exercise & Fitness Message Board

wvpumpkin · 02-01-2007, 04:56 PM

If I want to define and tone my arms, should I lift heavier weights with low reps or light weights with more reps???

Naxis · 02-01-2007, 06:14 PM

It depends on what you mean by "tone". If you are not currently exercising, then starting with higher rep (12-15) exercises will build some muscle *to* tone. If you are not new to exercising, then I'm guessing fat loss is what you mean by "tone" which will be more dependent on diet and cardio.

wvpumpkin · 02-01-2007, 06:38 PM

Quote:

Originally Posted by Naxis

It depends on what you mean by "tone". If you are not currently exercising, then starting with higher rep (12-15) exercises will build some muscle *to* tone. If you are not new to exercising, then I'm guessing fat loss is what you mean by "tone" which will be more dependent on diet and cardio.

No, I am not new to exercising. Currently I have been doing 12-15 reps with
(2) 13 lbs weight. Total 26 pounds. I use these for biceps, etc??

missingyou · 02-01-2007, 08:00 PM

You could bump up the weight a bit to 15lbs or so. Make sure you have good form, keep your upper arm parralel with your torso. If you want to build muscle make sure you focus on the eccentric part of the movement.

Toning is about your diet and cardio. Lifting light weight for high reps doesnt tone it just allows a bit of muscle gain. High reps can be useful to train different muscle fibers, for things like squats especially. Heavier weight with lower reps will allow more muscle gain, if thats your goal.

tattman · 02-01-2007, 10:11 PM

Just remember that your arm consists of Bicep Tricep and Forearm. To get bigger arms you really need to incorporate all of these into your weight program as they are connected. And I would do the 2 second rule where you take 2 seconds to raise the bar. 2 seconds holding the bar at full contraction of your muscle and then the 2 seconds to return the bar to the start positon. I have told someone else this on this forum. I bet that you will find that its a lot harder doing your weight this way. And if you pick at least 2 exersices per muscle group your arms will become more defined and bigger. Like Barbell Curls and Preacher Curls bicep. Reverse Preacher Curls and Revese curl forearm. Standing Tricep press (with barbell) and Kickbacks tricep. And if you don't like this way you could do the same but raise the weight after each set by a pound or 2. The Tattman