Weightlifting question (arms)

[Kat2002]

I just recently joined the gym and me and a friend met for a free session with a trainer and she set up a routine for arms with one exercise for each muscle group, 3 sets of 12-15 reps each.

Is this enough to see results? My friend told her that we basically wanted to stay toned, which is true, but I would kind of like my arms to show that I work out. I'm not brand new to lifting weights (though I've taken a little break) but I am new to weight-machines. Typically I use dumbbells.

I'm also trying to think out how to balance this with all the gym classes, etc.. Sorry to ramble, basically I'm wondering is 1 exercise per muscle group for arms a good starting point?

 

[fitxme]

My theory (though you didn't ask)....Lift...and lift heavy enough for you to really feel the weight by the last rep of each set.

When you say arms...what do you mean? Because when I think arms, I think biceps and triceps. So are you going to do 3 sets of biceps (one exercise) and 3 sets of triceps (one exercise)? If so, That will not get you the results you indicate you are looking for.

Don't be afraid of the weight, but don't kill yourself either. Your arms will not bulk up...I promise. If you find that to be the case, then back off. But you will not get any definition in your arms from 1 exercise per body part.

That is my 2 cents....


~Marietta
FITXME
http://www.picturetrail.com/fitxme

 

[Kat2002]

What she set up was basically:

Arm extensions (triceps), 3 sets, 12-15 reps
Chest press (chest, 3 sets, 12-15 reps
Bicep curls (biceps), 3 sets, 12-15 reps
Seated row (back), 3 sets, 12-15 reps
Lateral raises (shoulders), 3 sets 12-15 reps

I always heard that 3 exercises per body part is what you need to get results?

 

[allwildgirl]

Wow. That doesn't seem like anything at all. Today I did chest and I did five sets of 12 push-ups, 3 sets of 12 flat bench press, 3 sets of incline bench press, 3 sets of flies and 3 sets of dips with legs elevated. I can't see how doing one exercise per body part is going to net you any results at all.

I agree with Marietta. Don't be afraid to go heavy and really WORK those body parts. You won't bulk and your definition will be great

 

[MSJ]

Shelley--I checked out your picture trail and you are buff. Way to go!

Maggie

 

[allwildgirl]

Thanks Maggie. I need to get some more recent pics. I'm more buff now

 

[Kat2002]

So, even if I go to the max with the weight, do I really need to add more exercises? I thought what the trainer had set up was overly simplistic..but I'm also pressed for time, so the idea of a short routine is appealing so that I can combine it with all the fitness classes I'm taking.

 

[smoogy]

Kathleen, sometimes I think they start you out that way so as not to scare you off. Don't be afraid to ask for more training per muscle. Yes, it's good to challenge your muscles from more than one exercise per body part. If you're pressed for time, maybe you should just exhaust one body part per day.

 

[squirrelly]

Hi Kathleen,

The American College of Sports Medicine recommends beginning a client exactly the way the trainer suggested. But that is for people who are truly beginners and are lifting weights mainly for the health benefits.

If your goals are to increase definition, etc. then perhaps you should split up your upper body work. I combine chest with back, triceps with biceps, and do shoulders separately. This has allowed me to gain strength, but not have my weight w/o be incredibly lengthy.

If you do want to try just the one exercise per muscle group, then I would suggest that you vary the exercises every couple of weeks to work the muscles in different ways.

 

[pink_fortitude]

Kara, IMO that is awesome advice! I completely agree!

Missy

 

[kathryn]

>What she set up was basically:
>
>Arm extensions (triceps), 3 sets, 12-15 reps
>Chest press (chest, 3 sets, 12-15 reps
>Bicep curls (biceps), 3 sets, 12-15 reps
>Seated row (back), 3 sets, 12-15 reps
>Lateral raises (shoulders), 3 sets 12-15 reps


If that's the order they were done in, it doesn't make sense, because it preexhausts the smaller, helpig muscle group (triceps, biceps) before working the larger muscle group (chest, back).

I think she just has a generic workout that she puts everyone on, regardless of their experience. This would be good (except for the sequence of exercises) for a beginner to weights. Then they would move on to two sets, then eventually 3.