Help me get toned arms!!!!

Right now I am doing 10-12 reps 3x with 5 lb weights.  Combination includes biceps, triceps, shoulders, back, as well as bench pressing the free weights.  I have just started this, so I have not seen much of a difference which is understandable.  Should I continue doing the 5 lbs and more reps or should I start trying 10 or 15 lbs?? Only on the last set of 10-12 do I really start feeling the burn.

Any help would be great!!! Thanks!!!

You should up the weight, and also focus on compound movements, instead of isolation. I'd pick one exercise from each (and change the exercises every now and then) and do 3 sets of 8-12 reps for each. You might need different weights for different exercises.

1) horizontal push - pushups, bench press, incline bench press, decline bench press, etc.

2) vertical push - military press, shoulder press, arnold press

3) horizontal pull - bent over rows, seated cabel rows

4) vertical pull - lat pulldowns, lat pullovers, pullups, chinups

And of course, if you've got fat on your arms, diet is going to be key - doing all these exercises isn't going to specifically reduce the fat on your arms.

bump up your weights as heavy as you can so that your last couple of reps take a lot of effort. you will be amazed how quickly you will outgrow your weights. :)

i had a personal trainer and when we did arms, we increased weights each week/2 weeks.  so try that.  if ur a girl (which u sound like u are) u dont want bulky arms.  so, dont end up lifting 30 pounds in each arm or something.  i think the max i did was 10 pounds in each arm, but shorter reps.  i.e. start at 5 pounds, with 15 reps, this is one set.  then go to 8 pounds, with 12 reps, which makes set 2.  then go to 10 pounds with 10 reps, which makes set three.  do this for about 2 weeks, and ull see a difference.

also, one new thing i tried is doing  bicep curls for an entire song with 5lb weights.  ur arms will be BURNING by the end of the song. i read that beyonce does this.

good luck.

Original Post by dlawrence4:

Right now I am doing 10-12 reps 3x with 5 lb weights.

 

Use heavier weights. You should feel the 'burn' for at least the last 3 reps for EACH set you do.

Mix it up. Also do some bodyweight exercises such as pull ups, push ups, dips......

And, you won't get bulky arms unless you inject yourself with steroids. 

Original Post by njasani:

 if ur a girl (which u sound like u are) u dont want bulky arms.  so, dont end up lifting 30 pounds in each arm or something. 

Huh. I can lift over 30lb with each arm, and I'm a girl woman. I don't have bulky arms at all.

Seriously, staying weak because you are afraid of getting bulky is like staying illiterate because you are afraid of getting too smart.

And I have to wonder what you are going to do when you have kids - because they are going to want to be picked up, even when they grow past 30lbs.

you won't bulk up if you lift heavy.  and if you think you are, it's probably because there's a nice layer of fat over your new muscle which can only be changed through diet.

Lift heavy, lower reps. That high rep, low weight crap they feed women is garbage. "Use these pretty pink weights to Tone yourself"  hahahahahahaha

njasani, did your personal trainer actually tell you not to lift 30 pounds because you're a girl?  Because the ladies at my gym with the awesomest arms all curl 25+ pounds with dumbbells.  Myself included, and I'm pretty little.  Some trainers.... jeez.

Original Post by amethystgirl:

Seriously, staying weak because you are afraid of getting bulky is like staying illiterate because you are afraid of getting too smart.

 Oh I just read this.  BEST QUOTE I've seen on CC EVER.

I wish I could take credit - I ripped it off from this article.

I also like the line "... is like not going for a jog because you are afraid you'll win a marathon."

here is an exercise from callenetics, it really works and you will feel it the next day.

Stand with feet shoulder width apart. Raise both arms out to your sides, rotate your shoulders forward while rolling your palms up, thumbs pointed down. Now bring both your arms back as if you were trying to make your shoulder blades touch. Do not bend your arms. bring both your hands together as if you are trying to touch your thumbs together. This is a very small movement, do not jerk your arms or bounce. Do 100 of these.

Lift hard and heavy. Chin-ups, pull-ups, push-ups, planks also work well. 3 days a week with a rest day in between.

Original Post by amethystgirl:

Original Post by njasani:

 if ur a girl (which u sound like u are) u dont want bulky arms.  so, dont end up lifting 30 pounds in each arm or something.

Huh. I can lift over 30lb with each arm, and I'm a girl woman. I don't have bulky arms at all.

Seriously, staying weak because you are afraid of getting bulky is like staying illiterate because you are afraid of getting too smart.

And I have to wonder what you are going to do when you have kids - because they are going to want to be picked up, even when they grow past 30lbs.

Yay for Amethest and the other strong ladies!  And no, you won't get bulky.  My arms are only about 10.5" around the bicep.... and I comfortably bench 100lbs, curl (barbell) 50lbs,etc.

If you lift heavy, you just get lean-looking and have great functional strength

You could try this new equipment...

http://www.break.com/index/hilarious-shake-we ight-exercise-for-women.html

Hysterical!

Girls do not get bulky naturally. We do not produce enough testosterone. There is a difference between fit and muscular and bulky. Unless a girl is taking steroids or training like an Olympian she will not get bulky. Girls should not be afraid to be strong and lift heavy.

Original Post by 2manyshoes:

You could try this new equipment...

http://www.break.com/index/hilarious-shake-we ight-exercise-for-women.html

Hysterical!

... there are no words...

Original Post by 2manyshoes:

You could try this new equipment...

http://www.break.com/index/hilarious-shake-we ight-exercise-for-women.html

Hysterical!

I've been doing a variation of this exercise for well over a decade and can say without a doubt that they are right, it won't make your arms bulky (though your vision might get a little blurry...) 

I hear it'll make your palms hairy.

Original Post by 2manyshoes:

You could try this new equipment...

http://www.break.com/index/hilarious-shake-we ight-exercise-for-women.html

Hysterical!

 Absolutely brilliant! lol

Original Post by amethystgirl:

I hear it'll make your palms hairy.

hairy but toned.