Calling PT's for toning female's arms, how to train

[SlimmerMe]

Would love to know how the PT's here train females for toning arms which look tight and toned without bulking. For females who are not BB's but simply want long lean looking tight arms.

I have read to train arms 1x a week. Some say 2x's a week. And many women at the gym think 3x's a week.

Some trainers say heavy weights with low reps. Some trainers say low weights with high reps.

What are your personal training recommendations please. THANKS~

[baseline_9]

Not PTing but I will state my opinions....

To achieve the 'look' that you are describing you need to achieve a few things.

1. You need to be lean enough to look 'toned/tight' (Punch yourself, you just said the T word!)

2. You need to have some muscle!


In general women are not going to naturally (meaning without training for it specifically) hold enough muscle on there arms to get the look I think you are after.

So you must build some arms. And please trust me, you can train your arms hard and heavy without ending up with popeye arms. Being a woman is only going to make adding too much muscle hard, especially without the use of AAS'


So im saying train them balls to the wall and try to make them grow. If you train them hard and wake up the next day with arms like Jay Cutler please let me know as I want to follow your routine LOL


Frequency depends on your training style and volume (volume, intensity, HIT etc...)


Personally I like HIT style training where volume is Low/Moderate but intensity is very high!

What is your training routine?

[baseline_9]

My overall arm training recommendations are:

Isolation Movements Only (except some dips here and there)

Higher Rep ranges (8-20)


For both Biceps and Triceps I like to build a massive pump int he first movement and then use a secondary movement that forces a stretch on the already pumped muscle...

eg.

Standing BB Curls
Incline DB Curls (Not alternating)

Tricep Push Downs
Overhead Tricep Extensions

[dec11]

slim, do not be afraid of heavy weights!! i had the best results with female clients hitting them hard on compounds in the 6-8rep range for 5wks and then lightening the load and hitting a 12-16rep range for 5wks and repeat.

i used standing dbell curls, dbell preachers, tri pushdown and underhand grip single hand tri extension (these would have been a constant 12rep range throughout heavy phase)

[dec11]

Not PTing but I will state my opinions....

To achieve the 'look' that you are describing you need to achieve a few things.

1. You need to be lean enough to look 'toned/tight' (Punch yourself, you just said the T word!)

2. You need to have some muscle!


In general women are not going to naturally (meaning without training for it specifically) hold enough muscle on there arms to get the look I think you are after.

So you must build some arms. And please trust me, you can train your arms hard and heavy without ending up with popeye arms. Being a woman is only going to make adding too much muscle hard, especially without the use of AAS'


So im saying train them balls to the wall and try to make them grow. If you train them hard and wake up the next day with arms like Jay Cutler please let me know as I want to follow your routine LOL


Frequency depends on your training style and volume (volume, intensity, HIT etc...)


Personally I like HIT style training where volume is Low/Moderate but intensity is very high!

What is your training routine?

something every woman needs to know

[SlimmerMe]

Thanks Base and Dec.

And I hear ya loud and clear about weights being too heavy or not. Just recently I read this about females.

How many times a week? to train lets say, biceps and triceps? Again, I have read/heard mixed opinions on this.

[dec11]

Thanks Base and Dec.

And I hear ya loud and clear about weights being too heavy or not. Just recently I read this about females.

How many times a week? to train lets say, biceps and triceps? Again, I have read/heard mixed opinions on this.

i dont advocate training groups more than once a week, you use arms for all your upper body workouts so think of how many times they assist aswell as getting hit directly. i def wouldnt advise more than once for a natural lifter in a heavy phase, light total body workouts are different, of course

[gixxerboy1]

i agree with dec11, unfortunately i can convince my wife of it,. she feels she hits them enough doing everything else. That if she hits them alone they get to big

[SlimmerMe]

THANKS GUYS! KEEP 'em coming!

[SlimmerMe]

Not PTing but I will state my opinions....

To achieve the 'look' that you are describing you need to achieve a few things.

1. You need to be lean enough to look 'toned/tight' (Punch yourself, you just said the T word!)

2. You need to have some muscle!


In general women are not going to naturally (meaning without training for it specifically) hold enough muscle on there arms to get the look I think you are after.

So you must build some arms. And please trust me, you can train your arms hard and heavy without ending up with popeye arms. Being a woman is only going to make adding too much muscle hard, especially without the use of AAS'


So im saying train them balls to the wall and try to make them grow. If you train them hard and wake up the next day with arms like Jay Cutler please let me know as I want to follow your routine LOL

THAT IS FUNNY!!!

Frequency depends on your training style and volume (volume, intensity, HIT etc...)

So frequency for someone who is not a BB? how many times per week....?


Personally I like HIT style training where volume is Low/Moderate but intensity is very high!

What is your training routine?

slim, do not be afraid of heavy weights!! i had the best results with female clients hitting them hard on compounds in the 6-8rep range for 5wks and then lightening the load and hitting a 12-16rep range for 5wks and repeat.
INTERESTING
i used standing dbell curls, dbell preachers, tri pushdown and underhand grip single hand tri extension (these would have been a constant 12rep range throughout heavy phase)

i dont advocate training groups more than once a week, you use arms for all your upper body workouts so think of how many times they assist aswell as getting hit directly. i def wouldnt advise more than once for a natural lifter in a heavy phase, light total body workouts are different, of course

and the difference?

i agree with dec11, unfortunately i can convince my wife of it,. she feels she hits them enough doing everything else. That if she hits them alone they get to big

Do her arms in fact get big?

[dec11]

someone on a heavy cycle is going to have a faster recover time and thus some can hit groups more than once per week. light full body workouts are something i see as a maintenance thing and not overly taxing on the body

[baseline_9]

I would isolate them once per week...

They will be involved in back chest and delt training so you dont really want them to be recovering/sore while training these other larger bodyparts

[Twist]

I don't train women any different than I train men. I also cycle my reps with female clients as Dec does.

[SlimmerMe]

someone on a heavy cycle is going to have a faster recover time and thus some can hit groups more than once per week. light full body workouts are something i see as a maintenance thing and not overly taxing on the body

Thanks Dec for clarifying the difference

I would isolate them once per week...

They will be involved in back chest and delt training so you dont really want them to be recovering/sore while training these other larger bodyparts

Seems isolating is the game here

I don't train women any different than I train men. I also cycle my reps with female clients as Dec does.

And Twist, I know you already answered this for me in your challenge thread. I just keep hearing so many opinions on this. So many females keep telling me lighter weights with high reps 3x's a week. And when I tell them otherwise, they tell me that what you guys are doing is for BB's and not what I need to be doing. Hence my confusion. And the females who tell me this have nice defined arms which are not bulky.

THANKS GUYS!

BUMP!

[dec11]

you now have three PT's in agreement slim, that doesnt happen very often as most havent a feckin clue what they're on about!! lol

[dec11]

I don't train women any different than I train men. I also cycle my reps with female clients as Dec does.

bingo, well said mate. ive seen some amount of clowns who have their 'separate' programmes designed for women, these are the guys and gals who dont know what they're doing!

[SlimmerMe]

you now have three PT's in agreement slim, that doesnt happen very often as most havent a feckin clue what they're on about!! lol

3 for 3.....pretty good.....

bingo, well said mate. ive seen some amount of clowns who have their 'separate' programmes designed for women, these are the guys and gals who dont know what they're doing!

Interesting. I would have thought there would be a difference. Learn something new everyday here.

Thanks Dec

[dec11]

3 for 3.....pretty good.....



Interesting. I would have thought there would be a difference. Learn something new everyday here.

Thanks Dec

its just gender splitting to maximise sales. i guarantee you that 99% of pt's are there for selling, conning and very little else, i worked with one girl who apparently managed to gain 4 degrees all by the tender age of 24, of course i immediately said BS, and couldnt believe the gym manager was believing her crap and obviously phoney certs, how the hell could someone fit in 4 degrees in 5yrs after leaving school (UK school ages)!! turned out she was a con artist and fled after being paid upfront by alot of people. i wouldnt work in PTing again unless i have my own set up.

[SlimmerMe]

^^^ interesting....

[SlimmerMe]

okay....so if I have a PT 2x's a week with 2 days/48 hours in-between then what would be a fantastic workout? for arms?

Ex:

Day 1.....arms? what to do?
off
off
Day 2.....arms? what to do if anything? or should this be legs/lower only?

[baseline_9]

okay....so if I have a PT 2x's a week with 2 days/48 hours in-between then what would be a fantastic workout? for arms?

Ex:

Day 1.....arms? what to do?
off
off
Day 2.....arms? what to do if anything? or should this be legs/lower only?

Do u only train with weights two days per week?

If so I would follow an Upper/Lower Split

[SlimmerMe]

Do u only train with weights two days per week?

If so I would follow an Upper/Lower Split

For now yes. 2 days a week with weights separated by 48 hours.

Otherwise I swim a lot, ride my bike, walking, yoga etc.

LOVE YOUR NEW AVY!

[SlimmerMe]

I started another thread so it becomes VERY specific as to a program since in this thread I was not clear as to how many days/my frequency re:how often I was actually going to go to the gym to train with weights.....

THANKS GUYS!

new thread
http://forums.steroid.com/showthread...e#.TiB0I800idM

[pebble]

Not PTing but I will state my opinions....

To achieve the 'look' that you are describing you need to achieve a few things.

1. You need to be lean enough to look 'toned/tight' (Punch yourself, you just said the T word!)

2. You need to have some muscle!


In general women are not going to naturally (meaning without training for it specifically) hold enough muscle on there arms to get the look I think you are after.

So you must build some arms. And please trust me, you can train your arms hard and heavy without ending up with popeye arms. Being a woman is only going to make adding too much muscle hard, especially without the use of AAS'


So im saying train them balls to the wall and try to make them grow. If you train them hard and wake up the next day with arms like Jay Cutler please let me know as I want to follow your routine LOL


Frequency depends on your training style and volume (volume, intensity, HIT etc...)


Personally I like HIT style training where volume is Low/Moderate but intensity is very high!

What is your training routine?

I agree with your general guidelines here.

But I do want to add that tone or homeostatic tonus is a legitimate term and refers to the level of MU activation in the muscle at rest. It is a way the muscle stays "prepared" for unplanned events.

[baseline_9]

I agree with your general guidelines here.

But I do want to add that tone or homeostatic tonus is a legitimate term and refers to the level of MU activation in the muscle at rest. It is a way the muscle stays "prepared" for unplanned events.

Not a term I have ever hear of, or google...

Are you suggesting that Tone comes down to a muscle being Isometrically contracted while resting....

Please post reading material

[pebble]

Not a term I have ever hear of, or google...

Are you suggesting that Tone comes down to a muscle being Isometrically contracted while resting....

Please post reading material

That is exactly what I am suggesting. Well parts of the muscle are in a rotating fashion. The MUs that are activated rotate around to save energy. It is what allows us to maintain posture and limb control automatically. I have primarily read about it via Exercise physiology text books from ACSM and Human Kinetics, but it is also used in medical dictionaries and I have witnessed it first hand in lab settings.

A quick google brings this up (link below) which just touches on it for a sentence: http://users.rcn.com/jkimball.ma.ult...M/Muscles.html

It may be easier to look up residual muscle tension if you are looking for scholarly articles.

[SlimmerMe]

I agree with your general guidelines here.

But I do want to add that tone or homeostatic tonus is a legitimate term and refers to the level of MU activation in the muscle at rest. It is a way the muscle stays "prepared" for unplanned events.

Interesting Pebble. Appreciate your input and stopping by~

Not a term I have ever hear of, or google...

Are you suggesting that Tone comes down to a muscle being Isometrically contracted while resting....

Please post reading material

Thanks Base...

That is exactly what I am suggesting. Well parts of the muscle are in a rotating fashion. The MUs that are activated rotate around to save energy. It is what allows us to maintain posture and limb control automatically. I have primarily read about it via Exercise physiology text books from ACSM and Human Kinetics, but it is also used in medical dictionaries and I have witnessed it first hand in lab settings.

A quick google brings this up (link below) which just touches on it for a sentence: http://users.rcn.com/jkimball.ma.ult...M/Muscles.html

It may be easier to look up residual muscle tension if you are looking for scholarly articles.

More info to look into and I sure appreciate it, Pebble. Thank you~