How to Tone Arms?

Question

my arms are very skinny but they are not toned. i was wondering, what excercises and how many reps and sets do i have to do for that excercise? much appreciated.

Answer 1

When most women talk about toning arms, they are usually talking about improving the look of their triceps. A lot of women, even ones with slim arms, seem to, with time, develop "saggy" triceps. Or what I often joking call a "chicken neck", since when the arm is raised the triceps hangs down like a bow neck.

The most effective way to give your arms definition is through weight training.

In order to tone your arms, you not only have to train your triceps, but also your biceps and your connective muscles in you shoulders and upper back, your deltoids and trapezoids.

Another important thing to remember is that through "muscle memory" your body will adjust to any workout thereby capping your gains. To combat this, you must vary your work out either by using higher or lower weight, changing exercises, or changing grip.

The most important thing is DO NOT worry about getting "too big" or gaining too much size. Since you are a women you do not have the hormones to gain huge amounts of muscle.

Before you begin your workout always make sure you have had something substantial to eat that contains some protein, and always, always have a protein shake within one hour of completing your workout. If you do not consume protein immediately after your workout you will sabotage your results.

Working-out your muscles actually produces small tears in the muscles, after you complete your workout your body needs protein to "fix" these small tears. If you do not consume protein your body will consume muscle to make protein to fix these tears.

You should look for results after about six weeks of working out.


Try this dumbbell workout:

Perform 3 sets of 15 reps of each exercise, three times a week, resting at least 48 hours between workouts, e.g., workout Monday, Wednesday, and Friday. Find the maximum weight that allows you to complete 15 repetitions with perfect form. That weight will most likely be between 2.5lbs -10lbs per arm.

For the first three weeks do these exercise.
1. Standing Curls
2. Standing Triceps Extensions
3. Lateral Raises
4. Standing Shoulder Press

For weeks 4 through six do these exercise.
1. seated curls
2. Dumbbell Skull Crushers (Dumbbell Lying Triceps Extensions) (if you have a bench or gym membership) or Triceps Extension sitting on the floor with your back leaning on a Swiss ball.
3. Front Lateral Raises
4. Standing Twisting Should Press

After Six weeks, you should see good results. You can either switch back to the first set of exercises or change the weight.

Answer 2

Usually what people need to do for there idea of "toning" is lose flab around the muscle. You say you already have skinny arms so it sounds more like you need to build and shape the muscle.

Work out with weights, not to light maybe 2.5-10 lbs dumbells. You aren't going to be doing aerobics with them. If you can do more weight with good form, go for it. Don't worry about getting big and bulky. Your not a guy, you most likely don't have the genetics and you aren't pumping in hormones/steroids atleast I think not... lol. Concentrate on isolation movements (ones that focus on a single particular muscle or area.) aim for the 4-5 set range 12-15 rep range 30-45 second rests in between sets. That would keep toward muscular endurance range, some building would occur, more for a beginner.
4 sets of 10-12 reps is pretty standard for building muscle.

Consulting a professional in person one on one is a good idea. You can be more certain of taking the right path but a gym or health club worker will probably recommend you start out on machines, but I say free weights used with caution have greater benefits.

Lastly research the internet, health magazines but consulting professional is best way to start. Let them know you want freeweight excercises.

Answer 3

try to focus on shoulders, biceps, triceps and push ups. 3-4 sets with 10-15 reps. You don't need a lot of weight. Focus on technique and working the muscle. Imagine how strong you want to be and you will start to tone and put some size on your arms in no time. Don't forget to feed the muscle. Muscle needs protein throughout the day, but especially after your workout. Lots of water also and rest.

Answer 4

Take 1-3 pound dumbbells and do arm rotations. Hold the weights and put your arms out at your sides. Start rotating your arms in small circles, leading up to larger ones. Then reverse and go from large circles to small ones. Then reverse direction again and do it all over again. They say that's what Jennifer Anniston does to tone her arms.

Answer 5

Curls

Answer 6

You can have the fat on my arms.
Go to a gym and do those bicep and tricep exercises.

Answer 7

push ups, push ups, and more push ups!