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Advice wantedSculpting your arms šŖ
Could anybody recommend me some good exercises to do to have more toned arms ?
I have two 5kg dumbbells. Iāve been doing push ups (against the wall š) for two months now and while I have more muscles than before, itās not really producing the results I would like, aesthetically speaking.
I already work out 3 times a week for an hour so I am looking for quick exercices to add to that. I donāt really have the time or energy for really demanding exercices.
Video tutorials would be great (or creepy-looking WikiHow tutorials), just because I donāt really know much gym related vocabulary in English lol.
Hopefully somebody can help.
Heavier weights to build the muscle, or you need to decrease body fat to show more definition. There is no āspot treatingā in exercise.
Have you heard of Darebee before? I filtered the workouts to upper body workouts with dumbbells, but there are tons of options. You can also search the site for specific tutorial videos if you haven't heard of a particular exercise.
Do you have access to a pull-up bar? Pull-ups is a good way to make your shoulders bigger.
But sorry, but why do you care about the aesthetic more than actual strength? I, personally, wish could get stronger just without getting all these extra volume.
Long time ago when I got into strength training my shoulders got wider and I was really annoyed that I had to donate my dresses and tops to a charity shop because they didn't fit anymore.
i do a combination of both powerlifting and bodybuilding and will be able to help. what is your workout routine for those 3 days?
I only go on the elliptical bike (3 times a week for an hour) and do 100 push ups against the wall every day.
I am not trying to lose weight (Iām at a good weight for my height, I just work out to stay healthy).
The problem I am having is that my arm muscles are starting to be visible and bigger but it doesnāt really look the way I want it to look and Iām not exactly sure why. Maybe I need some exercices targeting the opposite side of the biceps ?
so getting your cardio in is very important, but if you want to build muscle, you will have to lift weights. do you have access to a gym?
Not right now but I will in September.
so a very good program that i always recommend for beginners is megsquat's before the barbell program. it is a free program ran on instagram (@beforethebarbell) that's 3 days a week and uses basic equipment found at any gym. the whole program is on that account and she has video demos of each exercise per day. i would run her program for your 3 days instead of doing the elliptical for those 3 days and if you want, do the elliptical on an additional day instead. you really want to make sure you're working out BOTH your upper and lower body so you are not imbalanced as this will lead to a lot of injuries and problems down the road, and fortunately her program is very well-balanced.
Thatās very helpful and exactly what I was looking for, thank you !
np! if you have any questions about the exercises/exercise alternatives or need help with anything, feel free to PM me!
i wanted to add that while you're waiting for the access to your gym, you can substitute a lot of her exercises with dumbbell or body weight versions. you can google the exercise name + dumbbell or bodyweight alternative.
Wall stands! Like a handstand using the wall for support
Ooh I had never heard of wall stands before, thank you.
Oh awesome I'm glad to share! They're one of my favorites because of the no equipment thing. Bodyweight exercises that leverage your own weight are some of the most accessible forms IMO.
Also a very important strength to maintain because you want to be able to hold your entire weight on your wrists easily for as long as possible throughout your life to catch yourself when you fall - I spend a lot of time with the elderly and these are the strengths I see people lose from our sedentary lifestyles. It's not the fall itself, it's the fact that they couldn't slow it down to lessen the impact i.e. it's all in the landing.
Rock climbing and pull ups for me ā my friends and dates compliment my arms and shoulders š
Nutrition and hydration are key too, don't overlook these. You will not gain without enough calories.
If you are able to incorporate some kind of MMA or boxing into your week I cannot recommend it enough! Not only is it as much self defense as it is exercise, but working a bag for an hour really puts the burn in some little muscles I never knew existed. My triceps and forearms are getting some good definition and that's not even my goal. I do 2-3 days a week and always eat lean protein right after, asap.
You need to do heavier weights. Get the barbells you can add weight to or just get heavier dumbbells. Planks are a good full body workout. Do for increasing time intervals (45 sec for a week; 1 min for another week and so on).
Seconding this and make sure you are getting enough protein as well. You are getting stronger because your body is getting more efficient but you need to continue to push yourself with heavier weights to stimulate an increase in muscle fiber volume, and enough protein to actually build it.