Biceps trianing
health advisory
Hospital
Mens Health
2007-11-15 4:32:21
i was at the gym lately and i was doing bicep curls they were about 10 kg a person walked up and went listen kid do lower weghts like 2kg and do load of reps ull have better toned arms is that true and why?
Answer:Unless you are going for bulky muscles, do low weight and high reps which gives toning and defininition without huge bulk. High weight and low reps builds bulk.
yes do them slower and you will get better results
yea heres the deal : Heavy weight and low reps = build bulk and muscle. Low weight and high reps= toning (the "RIPPED" look). I think it is because since you are doing the low weight so many repitions it gets your arm going longer and lowers body fat enough to show veins and stuff. im no expert but i work out and i can tell you thats true!
Yes that is correct if you want tone. Use more weight and less reps if you want to size. Use less weight and more reps for muscle definition. And dont forget the triceps so you have balance also.
I have heard that you should do 8-12 reps for strength training and you should be able to do EXACTLY whatever number your reps are (I.E. if you were doing 10 you would be pushing really hard to be able to do 8, then 9, then 10 and you wouldn't be able to complete an 11th rep).
That's true. When you do many more reps at a lower weight, you are building truely strong muscles. Doing few high weight reps builds bulky, "inflatable" muscles. You know, the kind that look big and inflated at the gym, but look sort of flabby outside of the gym.
I dont know that I would drop from 10-2 kg, but if you are just trying to tone, take 10 down to 5 for a while and see what happens.