free weight programme

okgirl

Hi there, I have been doing an upper body routine for about 4 weeks now. I am using 1.5kg free weights and ususlly manage twice a week. the routine takes about 50 mins including some lunges and squats for lowere area. I really want to tone my arms and pecs. But I am not noticing any difference. Where am I going wrong? should I increase it to 3 times a week and how long should it take before I notice results?

tribulus

Try increasing the weights significantly! You're barely lifting more than two bags of sugar there, I'm sure you're capable of more than that.

Pick a weight so that by roughly the 8-10th rep it's a struggle or hard to complete the rep (give or take 2 reps). Try that on your exercises and I'm sur you'll see some progress.

rubadub

For maximum muscle growth (which is what you want for "toning") you should lift in 2-3sets of 8-12 repetitions, with 1-2minute breaks between sets. i.e. the weight should be enough that you can barely lift it 12 times. Any women you see that you call "toned" are probably lifting heavy weights.

1.5kg is nothing, if that did something then shelf packers in tescos would be all huge!

You really need more weights, proper ones, not pink dumb-bells. You can start with just bodyweight exercises, do pushups, squats, dips if you can. If you cannot do 8-12pushups then to them against a wall. This makes them easier, once you can do 8-12 in a row then you can raise your legs, like put your legs on a bed and do pushups. Raised legs makes it harder- more wieght acting on hands/chest.

check out www.exrx.net

And dont worry about getting "too big", it wont happen, female bodybuilders are on steroids and training every day.

dudara

The bag of sugar analogy came to mind for me as well. Increase the weight as suggested so that it's a strain. good luck.

okgirl

thanks for that guys, just changed over to 4.5kg weights and hopefully this will make a difference. How long at twice a week should it take befoer I start to tone?

celestial

okgirl wrote: »

thanks for that guys, just changed over to 4.5kg weights and hopefully this will make a difference. How long at twice a week should it take befoer I start to tone?

If you push the weights up as you say, then you will feel the difference straight away.

justsomebloke

OP I think you are going to have to tell us what your goals are and what your full programme are

okgirl

Well I have been using the following link for a couple of weeks and use about two of the exercises for each area.
http://www.exrx.net/
A typical routine would be as follows:

Shoulder
Arnold press, Front press, Shoulder press

Upper arm
Kick backs, Lying Triceps extension, Curls and concentration curls

Chest
Bench press, Fly

Oliques
Bridge, side bends

Bottom/thighs
lunges and squats

I do 2 sets of 10-12 reps.

Although now with a heavier weight I am sure to struggle a bit.

Any advice.

aye

is there a reason you only go twice a week?
to change body composition, which is what you are trying, you need to do something 3 to 5 times a week.
do you do any classes?
i would advise adding a circuit class to your weights workout, it should cover muscular endurance (toning), aerobic and anerobic capaiblities, both of which contribute to fat loss.

also you dont do anything for your back there in that program, please add a seated row in there and a lat pulldown.

hope this helps

okgirl

aye wrote: »

is there a reason you only go twice a week?
to change body composition, which is what you are trying, you need to do something 3 to 5 times a week.
do you do any classes?
i would advise adding a circuit class to your weights workout, it should cover muscular endurance (toning), aerobic and anerobic capaiblities, both of which contribute to fat loss.

also you dont do anything for your back there in that program, please add a seated row in there and a lat pulldown.

hope this helps

Thanks for that. I think I will increase to 3-4 times a week. My weight is fine and i don't need weight loss however I could do with dome fat burning! I also walk 5k twice a week (up and down hill). I left out the back exercise as I found it strained my hamstring. I was doinfg a straight leg dumbell lift. I think I need to bend my knees slightly for this one. But i will add in the seated row too. thanks a million. Hopefully in a week or two I will have noticed huge difference. I am determined to stick to this until I get results!

justsomebloke

ok be patient, chances are the results you are looking for will probably take a bit longer then a few weeks. Also chances are that if you are really want to see the results you want you may have to alter your diet slightly aswell.

BossArky

okgirl wrote: »

I left out the back exercise as I found it strained my hamstring. I was doinfg a straight leg dumbell lift.

When I first started with straight leg deadlifts my hamstrings used to kill me after each session for days. Nowadays they don't get as sore. Maybe you just need to get used to them. Give it a few months.

aye

okgirl wrote: »

I left out the back exercise as I found it strained my hamstring. I was doinfg a straight leg dumbell lift. I think I need to bend my knees slightly for this one. But i will add in the seated row too.

well see a straight legged deadlift is a great exercise, but you may need to stretch your hamstrings for a few weeks first to loosen them up.
it work you hams, lower back, hips, and your abs should do some work too.
however it doesnt work the middle back or rhomboids, which are the opposite muscles to you chest, so you should still do a seated or bent over row.

as for the lat pulldown, i advise this because it work the latimuss dorsi (the wing like muscle on the side of the back). this is the opposite muscle to the middle shoulder muscles(deltoids), which are getting worked in the shoulder press.

if the deadlift is hurting your hamstrings then drop it. stretch the hamstrings out for a few weeks, at least a 45 second stretch. if you still feel the need to work your lower back, and i advise you do, try doing back extensions on a fitball.