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daggerx


Apr 12, 2002, 2:20 PM
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Toned arms?
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I realize big arm's are not a climbers friend, but Im looking to tone my arm's up some. I work out every day I dont work if I climb,bike,kayak or not. Which is usally 3-5 times a week. When I train my arm's I usally do butter fly's with with 45 pounds on each side, curls with 50 pounds on each hand, and trade on and off with a free weight lowering and lifting behind head.
I do all of these in sets of 10 and do 20 sets every time, when time allows.
My question is my arm's are kinda large, well at least compared to most average guys. But thats about all. If I make a muscle my arms are solid, but dont really have the tone I want. What can I do to get more tone?

Thanks


ace-11
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Apr 12, 2002, 2:46 PM
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When working out if you want to tone your arms rather than build up bulk muscle do more reps of a smaller amount of weight. If you can curl 50 lbs in each, do 40 lbs in each, but instead of doing 12 reps, do 20. Do a couple of sets of each excersise in this method everytime you go to the gym. Before long you will notice a huge inprovement in muscle tone and consequently in climbing as well.


daggerx


Apr 12, 2002, 5:49 PM
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Thats the thing in total I do about 200 reps, and have been for a good wile and my arms just get bigger not more toned.
I do 20 sets of 10. I mean how many more do i have to do, compared to the guys I work out with I do double them, and still no go.


rockwomyn


Apr 15, 2002, 6:42 AM
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If you have been doing the same thing for a while maybe you should change up your routine. Do some other exercises for each muscle group. your muscles need to be tricked so variety is good. ALso maybe increase your reps to like 15-20 or more if you can in sets of 3 for each exercise.
Just my 2 cents.

[ This Message was edited by: rockwomyn on 2002-04-15 06:42 ]


radistrad


Apr 15, 2002, 7:12 AM
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Climb brotha, Climb.
I do not work out regulary but you could bounce a quarter off of my fore arm, they are rock hard, all from climbing.
Sounds like you are a ripped and strong guy, what are you looking for? More definition? Buldging veins?
Some people looked ripped and they are not, others are as strong as an ox and they look weak. It could just be your body type and you may not see the toning you are looking for.


jmarg


Apr 15, 2002, 7:54 AM
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First, instead of doing 20 sets of 10, do 10 sets of 20. Second, an endurence exercise such as running or swimming for 30 to 45 min 2-3 per week. Your muscles may be large and powerful, but it doesn't mean they are in shape. And radistrad is right, genetics plays a large part in muscle structure, there may be nothing you can do.


sheppe


Apr 15, 2002, 8:22 AM
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I concur with the general concensus. Lighter weights, more reps will get you toned - though you may lose some of your mass. That's not necessarily a bad thing for climbing tho.

-Sheppe


bodyresults


Apr 15, 2002, 10:33 PM
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This is really a bodybuilding question. You can not tone muscle. You can either change the amount of lean muscle, change your body fat or some combination of the two.

If you want more arm definition you need to lower your bodyfat. The only way to do that is to take in less calories than you burn. If you want more information about bodybuilding techniques go to www.testosterone.net.


nikegirl


Apr 15, 2002, 11:02 PM
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my arms, are my favorite aspect of climbing.
I just climb.
that is it.
Yoga, for my stretching...and flexibility
but, climbing is best!
bouldering, etc.

Climbing has toned my arms incredibly.
forearms, are what I'm noticing more and more.

I look at others at the gym, or climbing.
Amazing. Muscles...in just forearms.

Oh and yes...the back. I'm a "back" gurl...love the back.

my 2 cents.


T




[ This Message was edited by: nikegirl on 2002-04-15 23:04 ]


funtimes


Apr 16, 2002, 12:20 AM
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1) i agree lots of climbing.
2)it always good to mix up the exercise routine as well.
3) lots of chin-ups and bar dips


climb hard


frawg


Apr 21, 2002, 11:03 AM
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I don't know that big arms are that bad of an idea. I don't have freakin cannons for arms.. but my forearms can look pretty impressive. I have made climbs that have left my triceps sore.. I have had sore forearms.. anyway.. i think that having well muscled arms makes it posible to climb with little or no soreness.. Of course stretching always helps


hang_man


Apr 22, 2002, 7:26 AM
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I got my toned forearm from doing pull-ups everyday....


qacwac


Apr 22, 2002, 7:55 AM
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Like whoever said before, if you've got fatty tissue around it then you have to get rid of that first.

In my case I've never gotten very big because when working out I've never given my body enough nutrients to live on and build huge muscles. That's not very good but I've also never given it too much to store as fat so the muscle I do have shows. It's hard to have the exact right amount to build muscles and not store fat too.


inklein


Apr 22, 2002, 9:15 AM
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if you want to get toned, lose some body fat. It doesn't matter HOW big your muscles are if they're covered with fat if you want to get toned. By the sounds of it,you're not FAT, but even a little normal body fat will hide the muscle. Diet and do more cardio. You will get ripped.


wandt


Apr 24, 2002, 9:18 PM
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Stretching and yoga do wonders for toning anything that needs toning.


clipngo


Apr 24, 2002, 9:50 PM
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Don't do flies. They are a chest workout. As mentioned before, lower the weight and increase the reps per set. Also, every few weeks, change the excersizes you are doing, it will "shock" the muscles. If you do the same excersizes all the time, your muscles get used the the abuse and don't react the way you want. Believe me, this comes from about 15 years of weight training. I am 5'8" and at one point weighed 195 lbs with about 2-3% body fat. (I have trimmed down since then, an extra 15 or 20 pounds is a butt-load to haul up a wall!! ) This, along with aerobic exercise and a good diet, and your guns will soon be the envy of the crag. Just give it time.


phreakdigital


Apr 24, 2002, 9:58 PM
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Just climb...do laps on favorite routes...do really pully routes over and over. I am like radistrad...i have never worked out, but my forearms have those big ole vains...spelling on that anyone?


climber_trev


May 5, 2002, 3:28 AM
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definately high reps!

climb heaps and you'll be fine!

good luck
climber_trev


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