Below, Ask DIY Fitness Expert Stacie Saunders answers five of the most commonly asked
questions about workouts that result in bigger, better-defined arms:
Q: I feel like I neglect my arms when I'm working out. What exercises should I start doing for them?
A: First, try keeping a journal. Write down what you do and what's working for you in a plain
notebook, and that will help you not to neglect anything. For a basic workout to get you started on
your arms, use free weights. Do bicep curls (figure A) with elbows bent, one weight clenched in
each hand. Slowly pull your forearms up to your shoulders and then lower them down to your
sides. For your triceps, bend your knees and bring the weights in your hands behind your back,
skier-style (figure B), with your elbows bent. Then bring the weights forward, with elbows still bent,
and then back again in a smooth arc on either side of your body.
Q: Biceps, triceps, how do I know what I'm working out?
A: Your biceps are on the underside of your upper arm, the ones you flex to show your strength.
They're what you use to lift groceries at the house and that sort of thing. Triceps are on the back of
your upper arm. You can do an exercise for your triceps right at home using a chair. Position
yourself as if you're sitting on air in front of the chair, with knees bent and hands gripping the chair
behind you (figure C). Then, keeping your elbows in line with your shoulders, bend your elbows
slightly to bring your body down (not forward or back, just down) a few inches. Then extend your
elbows to bring your body back up again. Once you're used to this exercise and need more
challenge, try it with your legs straight out in front of you instead of with your knees bent. Whenever
you do such exercises, remember to keep breathing at a regular pace.
Q: How often should I do arm exercises?
A: Three times a week is more than enough. You never, ever, ever want to overtrain. Instead, give
your body time to rest between workouts.
Q: I'm not seeing much progress, even though I work out my arms a couple of times a week. What
else can I do?
A: Remember, it takes at least four weeks to see results. If you don't see progress after that, maybe
you need more challenge. Try a barbell, without any extra weight at first, because it weighs around
35 pounds. Keep your feet shoulder-width apart and bend your knees slightly. Grip the barbell with
your palms facing the sky. Then, breathing out and with elbows bent, lift the barbell up toward your
chest. Don't bring the barbell all the way to your chest. Just bring it far enough to keep tension on
your arm muscles. Then bring the barbell down again until it's almost resting on your legs. This is
definitely more challenging and gives you a way to vary the free-weight workout.
Q: I can't get rid of that flabby stuff on the back of my arms. Any suggestions?
A: You can't overcome genetics, but you can do exercises that really focus on triceps. Here's one:
Sit with your back straight in a straightback chair. Lift a free weight to the side of your head with
your elbow bent, until your hand is behind your head right about at ear level. Then slowly extend
your hand, while still gripping the weight, until your arm is straight above your head (as if you wish
to answer a question in class). If you have a heavier weight, use both arms at once.
questions about workouts that result in bigger, better-defined arms:
Q: I feel like I neglect my arms when I'm working out. What exercises should I start doing for them?
A: First, try keeping a journal. Write down what you do and what's working for you in a plain
notebook, and that will help you not to neglect anything. For a basic workout to get you started on
your arms, use free weights. Do bicep curls (figure A) with elbows bent, one weight clenched in
each hand. Slowly pull your forearms up to your shoulders and then lower them down to your
sides. For your triceps, bend your knees and bring the weights in your hands behind your back,
skier-style (figure B), with your elbows bent. Then bring the weights forward, with elbows still bent,
and then back again in a smooth arc on either side of your body.
Q: Biceps, triceps, how do I know what I'm working out?
A: Your biceps are on the underside of your upper arm, the ones you flex to show your strength.
They're what you use to lift groceries at the house and that sort of thing. Triceps are on the back of
your upper arm. You can do an exercise for your triceps right at home using a chair. Position
yourself as if you're sitting on air in front of the chair, with knees bent and hands gripping the chair
behind you (figure C). Then, keeping your elbows in line with your shoulders, bend your elbows
slightly to bring your body down (not forward or back, just down) a few inches. Then extend your
elbows to bring your body back up again. Once you're used to this exercise and need more
challenge, try it with your legs straight out in front of you instead of with your knees bent. Whenever
you do such exercises, remember to keep breathing at a regular pace.
Q: How often should I do arm exercises?
A: Three times a week is more than enough. You never, ever, ever want to overtrain. Instead, give
your body time to rest between workouts.
Q: I'm not seeing much progress, even though I work out my arms a couple of times a week. What
else can I do?
A: Remember, it takes at least four weeks to see results. If you don't see progress after that, maybe
you need more challenge. Try a barbell, without any extra weight at first, because it weighs around
35 pounds. Keep your feet shoulder-width apart and bend your knees slightly. Grip the barbell with
your palms facing the sky. Then, breathing out and with elbows bent, lift the barbell up toward your
chest. Don't bring the barbell all the way to your chest. Just bring it far enough to keep tension on
your arm muscles. Then bring the barbell down again until it's almost resting on your legs. This is
definitely more challenging and gives you a way to vary the free-weight workout.
Q: I can't get rid of that flabby stuff on the back of my arms. Any suggestions?
A: You can't overcome genetics, but you can do exercises that really focus on triceps. Here's one:
Sit with your back straight in a straightback chair. Lift a free weight to the side of your head with
your elbow bent, until your hand is behind your head right about at ear level. Then slowly extend
your hand, while still gripping the weight, until your arm is straight above your head (as if you wish
to answer a question in class). If you have a heavier weight, use both arms at once.
Strength Exercise
Arm Rise - Strengthens shoulder muscles. Sit in a chair, with your
back straight. Your feet should be flat on the floor, spaced apart so
that they are even with your shoulders. Hold hand weights straight
down at your sides, with your palms facing inward. Take 3 seconds
to lift your arms straight out, sideways, until they are parallel to the
ground. Hold the position for 1 second. Take 3 seconds to lower
your arms so that they are straight down by your sides again.
Pause. Repeat 8 to 15 times. Rest; do another set of 8 to 15
repetitions.
Summary:
Sit in chair.]
Feet flat on floor; keep feet even with shoulders.
Arms straight down at sides, palms inward. Raise both arms to side,
shoulder height.
Hold position.
Slowly lower arms to sides.
Arm Rise - Strengthens shoulder muscles. Sit in a chair, with your
back straight. Your feet should be flat on the floor, spaced apart so
that they are even with your shoulders. Hold hand weights straight
down at your sides, with your palms facing inward. Take 3 seconds
to lift your arms straight out, sideways, until they are parallel to the
ground. Hold the position for 1 second. Take 3 seconds to lower
your arms so that they are straight down by your sides again.
Pause. Repeat 8 to 15 times. Rest; do another set of 8 to 15
repetitions.
Summary:
Sit in chair.]
Feet flat on floor; keep feet even with shoulders.
Arms straight down at sides, palms inward. Raise both arms to side,
shoulder height.
Hold position.
Slowly lower arms to sides.
Strength Exercise
This exercise strengthens upper-arm muscles.
Sit in an armless chair, with your back supported by the back of the
chair. Your feet should be flat on the floor, spaced apart so that
they are even with your shoulders. Hold hand weights, with your
arms straight down at your side, palms facing in toward your body.
Take 3 seconds to lift your left hand weight toward your chest by
bending your elbow. As you lift, turn your left hand so that your palm
is facing your shoulder. Hold the position for 1 second. Take 3
seconds to lower your hand to the starting position. Pause, then
repeat with right arm. Alternate until you have repeated the exercise
8 to 15 times on each side. Rest, then do another set of 8 to 15
alternating repetitions.
Summary:
Sit in armless chair, with your back supported by back of chair.
Feet flat on floor; keep feet even with shoulders. Hold hand weights
at sides, arms straight, palms in.
Slowly bend one elbow, lifting weight toward chest. (Rotate palm to
face shoulder while lifting weight.)
Hold position.
]Slowly lower arm to starting position.
Repeat with other arm.
This exercise strengthens upper-arm muscles.
Sit in an armless chair, with your back supported by the back of the
chair. Your feet should be flat on the floor, spaced apart so that
they are even with your shoulders. Hold hand weights, with your
arms straight down at your side, palms facing in toward your body.
Take 3 seconds to lift your left hand weight toward your chest by
bending your elbow. As you lift, turn your left hand so that your palm
is facing your shoulder. Hold the position for 1 second. Take 3
seconds to lower your hand to the starting position. Pause, then
repeat with right arm. Alternate until you have repeated the exercise
8 to 15 times on each side. Rest, then do another set of 8 to 15
alternating repetitions.
Summary:
Sit in armless chair, with your back supported by back of chair.
Feet flat on floor; keep feet even with shoulders. Hold hand weights
at sides, arms straight, palms in.
Slowly bend one elbow, lifting weight toward chest. (Rotate palm to
face shoulder while lifting weight.)
Hold position.
]Slowly lower arm to starting position.
Repeat with other arm.
Strength Exercise
(If your shoulders aren't flexible enough to do this exercise, see
alternative "Dip" exercise.)
Strengthens muscles in back of upper arm. Sit in a chair, toward the
front. Your feet should be flat on the floor, spaced apart so that they are
even with your shoulders. Hold a weight in your left hand, and raise your
left arm all the way up, so that it's pointing toward the ceiling, palm facing
in. Support your left arm by holding it just below the elbow with your right
hand. Slowly bend your left arm so that the weight in your left hand now
rests behind your left shoulder. Take 3 seconds to straighten your left
arm so that it's pointing toward the ceiling again. Hold the position for 1
second. Take 3 seconds to lower the weight back to your shoulder by
bending your elbow.
Keep supporting your left arm with your right hand throughout the
exercise. Pause, then repeat the bending and straightening until you
have done the exercise 8 to 15 times with your left arm. Reverse
positions and repeat 8 to 15 times with your right arm. Rest; then repeat
another set of 8 to 15 repetitions on each sideSit in chair, near front
edge.
Quick Summary...
Feet flat on floor; keep feet even with shoulders.
Raise one arm straight toward ceiling.
Support this arm, below elbow, with other hand.
Bend raised arm at elbow, bringing hand weight toward same shoulder.
Slowly re-straighten arm toward ceiling.
Hold position.
]Slowly bend arm toward shoulder again.
(If your shoulders aren't flexible enough to do this exercise, see
alternative "Dip" exercise.)
Strengthens muscles in back of upper arm. Sit in a chair, toward the
front. Your feet should be flat on the floor, spaced apart so that they are
even with your shoulders. Hold a weight in your left hand, and raise your
left arm all the way up, so that it's pointing toward the ceiling, palm facing
in. Support your left arm by holding it just below the elbow with your right
hand. Slowly bend your left arm so that the weight in your left hand now
rests behind your left shoulder. Take 3 seconds to straighten your left
arm so that it's pointing toward the ceiling again. Hold the position for 1
second. Take 3 seconds to lower the weight back to your shoulder by
bending your elbow.
Keep supporting your left arm with your right hand throughout the
exercise. Pause, then repeat the bending and straightening until you
have done the exercise 8 to 15 times with your left arm. Reverse
positions and repeat 8 to 15 times with your right arm. Rest; then repeat
another set of 8 to 15 repetitions on each sideSit in chair, near front
edge.
Quick Summary...
Feet flat on floor; keep feet even with shoulders.
Raise one arm straight toward ceiling.
Support this arm, below elbow, with other hand.
Bend raised arm at elbow, bringing hand weight toward same shoulder.
Slowly re-straighten arm toward ceiling.
Hold position.
]Slowly bend arm toward shoulder again.
Get started on your weight loss program...
Start with some.....Cardio, strength training and flexibility workouts!
Read Prothinspo to keep some Information on you to help you eat healthy and reduce your calories
To really keep focused .....Weekly calendars to organize your workouts and nutritional goals
Motivational tips to help you get your mind excited about exercise,weight loss and being that size you want to be!
Your First Step
Before you even lace up your workout shoes, the first thing you have to do is to commit to your Prothinspo program
every day. No matter what else is going on in your life, remind yourself of your fitness goals and give your workout the
priority it deserves. Write it down in your day planner or Palm Pilot and treat it just like any other appointment that you
wouldn't miss.
Before you get started:
*Check with your doctor before beginning an exercise program!
*Take your measurements and make a note of them. Re-take them every 4 weeks at the minimum to track your progress
*Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal
*Plan and prepare your meals for the week beforehand.
*Use every resource you have to motivate you, including your friends, family, and co-workers
*Reward yourself at the end of each week if you completed all your workouts.
*Use a workout log to keep track of how much weight you're using and to track your progress.
Start with some.....Cardio, strength training and flexibility workouts!
Read Prothinspo to keep some Information on you to help you eat healthy and reduce your calories
To really keep focused .....Weekly calendars to organize your workouts and nutritional goals
Motivational tips to help you get your mind excited about exercise,weight loss and being that size you want to be!
Your First Step
Before you even lace up your workout shoes, the first thing you have to do is to commit to your Prothinspo program
every day. No matter what else is going on in your life, remind yourself of your fitness goals and give your workout the
priority it deserves. Write it down in your day planner or Palm Pilot and treat it just like any other appointment that you
wouldn't miss.
Before you get started:
*Check with your doctor before beginning an exercise program!
*Take your measurements and make a note of them. Re-take them every 4 weeks at the minimum to track your progress
*Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal
*Plan and prepare your meals for the week beforehand.
*Use every resource you have to motivate you, including your friends, family, and co-workers
*Reward yourself at the end of each week if you completed all your workouts.
*Use a workout log to keep track of how much weight you're using and to track your progress.
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