2007-02-23 15:35:12 · 10 answers · asked by Ellie W 3 in Health ➔ Diet & Fitness
use as much weight as you can handle. women produce 1/10 the amount of testosterone that men do. very, very few women can build big muscles with out supplementing with testosterone and other anabolics.
regardless the diet determines the size of the muscles not the number of reps. with out a caloric excess skeletal muscle can not continually grow. it's physiologically impossible to continually increase muscle mass with out increasing the caloric intake.
performing the same number of reps with the same weight al the time is the best way for your body to look the same year after year with very little improvement.
2007-02-23 15:43:36 · answer #1 · answered by lv_consultant 7 · 1⤊ 0⤋
Do biceps curls, using a barbell or a dumbell in each hand. Control the movements (don't jerk or swing the weight) and do about 12 - 15 reps per set. Bring the weight all the way up to the shoulder, and when lowering, let it go all the way down so that you get a complete range of motion stretch. Do 2 sets 3 times a week, and then you can increase to 3 sets after a couple of weeks, if you so choose. You won't build bulky muscles.
2007-02-23 15:45:15 · answer #2 · answered by SB 7 · 1⤊ 0⤋
Honestly... push-ups do a good job, to really tone muscle you are looking for lighter weight, and more reps. Depending on your size and strength and current shape, take a dumbbell that almost seems to light for you and do 12 reps and rest 60 seconds. Dont want to over do it because I am sure you know that you will possibly do more damage than anything. Dont only concentrate on biceps, the tricep is one of my favorite muslces to work on, but that goes into the whole "bulky" arms thing. Most of the size of your arm comes from your tricpes. Do single arm dumbbell curls, push-ups, single arm cross curls, even some chin ups will help in toning your arms, hope this helps and good luck.
2007-02-23 15:44:43 · answer #3 · answered by OfcHando 2 · 1⤊ 0⤋
Any excercise is good, depending on which muscles you want to tone specifically. If you don't want to build bulky muscles, use light weights.
2007-02-23 15:43:20 · answer #4 · answered by JQ 4 · 1⤊ 0⤋
Do lots of reps with a low weight.
Fewer reps with a greater weight builts bulky muscles.
2007-02-23 15:38:47 · answer #5 · answered by papillion123 4 · 1⤊ 1⤋
Concentrate on your triceps. One simple exercise is to stand with your back to a wooden chair such as a dining room chair. Squat with your hands behind your back until your hands are on the chair. Lower your body further and then push yourself up using your arms not your legs. Lower and repeat.
Women's triceps tend to get flabbier than their biceps. Tone your triceps for a more toned look.
2007-02-23 15:48:22 · answer #6 · answered by SA Writer 6 · 1⤊ 0⤋
Chicks lack the testosterone required to build big muscles, but thy will tone and define their body by working out.
2007-02-23 15:39:22 · answer #7 · answered by devin h 1 · 1⤊ 1⤋
ITS IMPOSSIBLE FOR WOMEN TO GET HUGE BULKY MUSCLES w/o using steriods !!!!! Thats all I have to say about that !
2016-03-16 00:10:06 · answer #8 · answered by Anonymous · 0⤊ 0⤋
Lighter weights and tons of reps. If you go too light, though, you are wasting your time. You want to use a weight that will make the twentieth repitition almost impossible (at least grueling).
2007-02-23 15:53:15 · answer #9 · answered by Anonymous · 1⤊ 1⤋
just do push ups. lift weights like 30-40lbs you willl be ok.
2007-02-23 17:07:37 · answer #10 · answered by Anonymous · 1⤊ 0⤋