Need advise on toning arms

[denshiff]

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[wedgylx]

I have briefly began weight training. Could someone please advise me on the quickest way to tone your arms and achieve a somewhat cut appearance? ( do not need to include gaining large muscle mass at this time) Which supplements and exercises are best to achieve this goal. I would like to accomplish this in about one months time, is that possible? Thanks.

the best way to improve arms is to not neglect the rest of the body. Its very important to realize that working the rest of yrou body just as hard as your arms is vital to thier appearance.

A good protein (ON 100% whey or Dymatize Elite), a multivitamin, and a good creatine (SNS E2 Matrix, SNS CVM extreme, Syntrax Swole V2).

i do 3 sets for 3 exercises (9 total sets) for bis. I do 9-12 sets total for tris

[BFirkin]

getting cut is not training but diet most people dont know that. but for exercises do 4 sets for 10 reps do seated dumbell curls, ez curls and hammer curls with the cables do this once a week. for tris do close grip bench press, skull crushers or french curl as some call it with the cable machine and then press downs. guarantee you get a good diet and do those your arms will look pretty good in a month.

[denshiff]

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[wedgylx]

I thank you for the responses and suggestions.

wedgylx: Thanks, I have ordered the supplements you have suggested.

BFirkin: You say that diet is more important in getting a toned look. Could you please recommend what a proper diet for this might be.

Anyone may answer.

post your stats (age,height, weight, bf% if you know it)

[denshiff]

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[jjschube]

You cannot spot reduce. Having toned arms has two deal with to things bodyfat and genetics. The lower your bodyfat the more toned you will look. Your by stores more fat in certain areas maybe your stomach maybe your arms, butts, back...whatever stores more fat usually will looked "toned" the least or will be toned lasy. hope this helps

[denshiff]

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[EDAWG146]

I think that apply's to most of us :lol:

[easttexasmuscle]

Here's a hint for getting faster results. Decide what muscle group or body part you want to improve the most. Then, when you work out, work that muscle group or body part first. When I started working out again, I put more emphasis on my triceps. It's also my favorite muscle group to work out. I knew I'd achieved success when others started complimenting me on my arms.

[jjschube]

Workout your legs with heavy squats SLD's Good Mornings, Weighted Lunges.ect and then do your bicep routine. These hard hitting leg exercises release the most muscle building hormones into your body therfore this will benefit your biceps by doing them on the same day. But remember your bicep is a very small muscle ( haha not yours in particular everyones), compared to your back, legs, chest and so on. You really do not need to do much to stimulate growth in the bicep. I think 4-8 sets would be plenty. What I like to do is a variation in exercises but do less sets. So I would do maybe three sets of barbell curls, 2 sets of incline dumbell, and maybe 1 concentration and finish with a 7-7-7. That way you make sure you hit all the different muscle fibers but do not have to do 16 sets which would be absurd unless your on the juice. Another tip is go heavy but to keep form. You want to lift moderate pace on the way down explode on the way up (stay in control) and then squeeze the mother ****er (bicep) as hard as you can and do that until you feel like your going to throw up. It helps if you have a lifting partner so you can get a few more in there. Do everything you can to keep the workout as intense and as short as possible. I find that very hard for me. I dont know about you but an hour for me in the gym feels like nothing. I have to really watch the clock to make sure I do not go much over an hour. Try to have some fast carbohydrates and proteins ( I usually have a Scoop of whey and water and then 100% apple juice immediately following your workout. Okay thats all I have to say. This works well for me and Im sure you already now half this stuff I'm just trying to help you, even if its just a little bit.

[denshiff]

Thanks everyone for the advise.

[Ibanez]

Why did all of Denshiff posts g deleted?

[wedgylx]

Why did all of Denshiff posts g deleted?

He did it himself.