Want to build bigger arm muscles

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Hello!

Question for you all...........I want to build on my arm muscles, but not too big (want to remain a woman!).

Should I be lifting heavy weights and do 3 sets of 8
OR
Should I be lifting lighter weights but do 3 sets of 12 or something (completely exhaust the muscles like Cathe says).


Any feedback on how to build bigger muscles would be great.


Thank you! :)


"Life is too short - Be the best you can be every single day!" :)
 
Do it gym style: set a range of 8-12 reps, start with a weight that you can do 8, but no more than 8, reps with with good form, 3 or 4 sets. Then stick with that weight until you can do 12 reps, then increase the weight to one where you again go down to 8 reps.

8-12 is around the range body builders use, fewer reps work more for strength.

FYI: you won't become a 'man' unless you have unusually high testosterone.;-)
 
I just bought Gym Styles upper body workouts.

I love them! I have never lifted that heavy before, and I daresay I am going to have great results!

I don't think you will look like a man unless you take some male hormones, etc.

So I say go with heavier weights if you want to build pretty arm definition.
 
I find kickboxing & high rep/low-med weights works good for me. Granted I wouldn't call my arms "big" so if you are looking for that I'd say heavier for sure & along the lines of what Kathryn & Catherine said for reps.

I also found that series like Debbie's Slim Series really tones & slims my upper body- I typically go a little heavier than Debbie but still never use over a 10lb. weight except for biceps.

Anyway, just thought I'd share what has worked for me in case it can somehow help with your quest! Have fun!
 
Hi,

In addition to varied weight work, weekly pushups (quite a few) and pull/chin ups (6 sets of 12-16), even if you have to do them assisted have worked miracles for me. I think the key is to develop a base of dense muscle tissue. My DH has made multiple comments lately on how hard my upper body is. I am not a one body part a week person and have kept to 2-3 total upper body workouts per week. Oh, and yoga.

Tracy
 
Ditto on the diet comment. I also wanted to add that my arms looked great when I added in extra pushups 3 times a week.
 
Hi All!

Thank you for your helpful responses.

As for push-ups..................I cannot really do them because my little wrists hurt!!!!!!

Any advice about that?

My left wrist gets sorer than my right. I am a lefty, and do not want to injure myself.

Thanks!

:)


"Life is too short - Be the best you can be every single day!" :)
 
For sore wrists, you can try putting dumbbells on the floor and gripping them, rather than placing your hands flat on the floor. This position is supposed to help strengthen, rather than strain, your wrists. If you find this is too hard on your palms, there are "push-up bars" you can purchase that are pretty cheap. Even more comfortable is a product I have called "Grip-itz". These are significantly more expensive; I use them for push-ups as well as for yoga, where you may spend a great deal of time in inversions and arm balances.
 
I agree, pushups are an excellent upper body exercise!! Try the dumbell thing for your wrist. It does help. With time your wrist may get stronger and hurt less. Although some people I think are just destined to have wrist issues. Also chinups are an excellent way to work the biceps and the back. Just another thought ;)

Catherine http://www.smileyhut.com/silly/arrowhead.gif

http://www.picturetrail.com/gallery/view?p=999&gid=14665913&uid=7769645&members=1


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