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How long does it take to get strong and nice upper arms with 10 pounds weight lifting, 3 times per week?
There are some very good dumbbell exercises that can help develop firm and strong upper arms. However, there are some pieces of information you have left out that would have allowed for a more complete answer. For instance, what is your age and sex? What is your weight and height? Are you currently working out, and for how long have you been working out; or, are you in an untrained condition? All of these factors will help determine the speed of results.Anyway, as we said earlier, there are good dumbbell exercises for the biceps and triceps. A reasonably effective beginning routine for the upper arms would go as follows: Seated dumbbell bicep curl - three sets of ten to twenty repetitions; Concentration curl - three sets of ten to twenty repetitions; Lying dumbbell triceps press - three sets of ten to twenty repetitions; French press(triceps) - three sets of ten to twenty repetitions. The idea here is to start with ten repetitions(if possible - if not, start with fewer reps) and to increase repetitions on each exercise when possible until you are able to do twenty reps on all exercises. When you reach this point, you may need to add more weight to achieve increased results.
Also, we will soon be offering weight routines through this website in which we can customize routines for you and your circumstances. Please stay tuned as they will be coming shortly.
Larry Pazdra -CPT
From Michigan :
Joann Bally -C.S.C.S.
Joann Bally -C.S.C.S.
Evelyn - From Ontario, Canada : If the person is currently out of condition, beginning workouts
should be only of perhaps a fifteen to twenty minute duration, and of moderate
intensity. As conditioning improves, adding five minutes to the duration of
the exercise until one reaches a total time of forty-five minutes should bring
the person to relatively good cardiovascular condition. Three to five of these
cardiovascular workouts a week should do the trick. A final factor in helping
to develop a muscular physique is diet. One's food choices should focus on
vegetables and fruit, lean meats, fish, and skinless chicken, and whole grain
products. Staying away from snack foods, sweets, alcohol, and other treats
filled with "empty calories" will also help move a person toward the
development of lean muscle. This website will soon be offering individual,
customized, training programs to our readers. Please stay tuned for their
announcement, so we can help you on your road to fitness and lean muscle.
Larry Pazdra -CPT
From Maryland, USA : A high-end home gym
that uses a weight stack for resistance can be a good investment if it
motivates you to stick with your program. Try the equipment out before you
buy, as what suits one person may not be comfortable for someone else.
Dumbbell Man -
Mike P : Good news is if you follow your personal physicians advice,
you should be able to get back to full strength-possibly
within 3-4 months.
Good Luck.
HEY! DOC - Dr. Giovanni Silva D.O.C.
From Tiffanie of Michigan :
Joann Bally -C.S.C.S.
From Sophia :
Joann Bally -C.S.C.S.
From Shane:
We know Dynamic Fitness, Inc.'s Creatine Monohydrate is pure because we
have certificates of laboratory analysis of our 100% Pure Creatine Monohydrate and there are no other products mixed
in.
Good luck in your building program!
Ask Judy -President Dynamic Fitness, Inc.
Is it true a woman's metabolic rate decreases at age 25? What can I do
to boost a slowing metabolism?
ANSWER::
Besides genetics, muscle mass is the key driver of metabolism, as muscle
is active tissue. After age 25 or so, both men and women tend to lose about
1/2 pound of muscle per year (because of both the clock and inactivity), and
metabolism slows accordingly. To counteract this, you need to do a weight
training program designed to maintain or build muscle mass. This involves
exercises for the large muscles with a weight that causes fatigue after 8-12
reps. Most women will not end up looking bulky, because the muscle will
just replace some of the extra fat (and women don't have the hormones for
bulky muscles anyway.)
Julie - From California :
I read that climbing stairs (2x) is the best butt exercise there is if you
climb 1000 stairs. Can you verify this?
ANSWER::
Stair climbing, however you do it, uses more quadriceps (front of the thigh)
than any other muscle. Taking steps 2 at a time may use more glutes (butt
muscle) but may make your knees unhappy, especially if you do 1000. Stair
climbing is a good cardiovascular exercise and offers lower body
conditioning but not much in the way of muscle shaping--for that you need to
lift weights. Squats are considered the best glute exercise. Do leg
presses if you don't like squats. (Stiff leg deadlifts are also ok, as are
some of the specialized glute machines.) It's hard to climb 1000 stairs
continuously, without going up and down, unless you have access to something
like the stairwell at the Empire State Building.
Introducing the Integrative Fitness Lifestyle
I am 5"10 and 153 lbs. I am a medium build. I would like to know the
best way to turn my body into lean muscle. What is the best weekly program?
ANSWER::
If a person at 5'10" and 153 lbs. is currently in an untrained condition,
a good way to start a conditioning program would be with a weight lifting
routine performed three times a week working the major muscles of the body
such as the legs, chest, back, shoulders, arms and abdominals each workout.
He or she would also want to begin a cardiovascular fitness program at this
time to complement the weight routine. This routine could include such
aerobic exercises such as running, walking, bicycling, swimming, rollerblading
or rowing.
I'm interested in buying a home gym. What's the best home gym for me to buy? Soloflex? Bowflex? Total Gym?
ANSWER::
All the machines you mention are good and it's hard to recommend one
over the other. You need something you will want to use for a long time.
You may want to consider a weight bench and a set of dumbbells which allow a
lot of variety in your workout and hold their value.
Just had my right lower bicep tendon reattached. I wanted to know what
the down time is and how long until I get back to full
strength, if ever ?? thanks
ANSWER::
It sounds as if you are recovering from the re-attachment
of your bicep resulting from a full tear of the bicep at
the insertion. Depending on the effectiveness of your
rehabilitation and the amount of scaring of the tissue,
a typical time for recovery is 1 to 3 months.
I am 25 years old. One of my girlfriends and I are looking for a fitness
camp that caters to people who are not necessarily overweight but want to
spend a week doing a variety of activities and eating well. We have been
working out for a few months and are looking for this type of vacation. Any
recommendations?
ANSWER::
I don't have any experience with such a camp, but I can give you some leads
to pursue. There's a Ms. Fitness camp in Malibu CA 800/727-2888.The
May/June Health Magazine has a story on adult summer camps. The ones that
sound most like what you want are Maine Coast Field Ecology Camp
203/869-2017; Gunflint Lodge in Grand Marais, MN 800/328-3325; Smith College
Fitness Camp, Northampton. MA 413/585-3971. On the Web, see
"www.grownupcamps.com" or look in a bookstore for Fodor's Great American
Learning Vacations. Have fun.
What is the best way to measure your fitness? How can I tell
if I am becoming fitter--through measuring my heart rate? Does it have to
do with how high my heart rate is after exercise and how fast it returns to
normal?
ANSWER::
Improvement in recovery heart rate--the time it takes your heart
rate to return to normal--is one way to gauge your improving fitness.
Another is to check your heart rate after the same activity, for instance
walk a mile in 15 minutes and check your heart rate, then try it again 3 or
4 weeks later. If it's lower, you're improving. Another way is if you
could only last 10 minutes on the exercise bike, for instance, and now you
can go 15 at the same level, your aerobic fitness is improving. Test
yourself with the kind of aerobic exercise you usually do. There are other,
more sophisticated tests, but any of these will let you know how you're
doing. If you can do your activity longer, faster, easier, your fitness is
improving. (That's aerobic fitness. There's also muscular strength and
endurance, but that's something else.)
Is there a difference between different brands of Creatine products. Which is
the best?
Dear Shane::
Basically if you
are buying pure pharmaceutical grade Creatine Monohydrate, there should be
no difference between brands. The problems arise when other products are
introduced into a mix, and one of the ingredients include creatine, but it is only partly creatine.
Then it is hard for the
consumer to understand just how much pure Creatine they are getting.