How to bulk up my arms
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Anonymous
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I am thin but pear-shaped. As I’m getting older (53) I want to build up my arms. I do Peleton strength workouts most days (10 minutes of core and 10-20 minuted of strength). I am almost zero fat on my arms so when I do have muscle they look good. But I’m starting to have more flappy triceps and I want to build more bulk/definition.
I’m currently doing a 10 minute arm and shoulders workout that target biceps, shoulders and triceps every other day or so. I’ve been using 10 pound weights for a couple of weeks but haven’t been able to up the weight to 15. Any suggestions? |
Anonymous
| Planks and push ups. |
Anonymous
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Pushups. I do them for two weeks and all of a sudden I see definition. My problem is I get too bulky but they are super good for you.
Pushups, squats, deadlifts and planks are the only four exercises you need. Do lots of them and do variations of them. |
Anonymous
OP here and I can’t do one push up to save my life |
Anonymous
It isn't at all surprising that you can't increase the weight by 50 percent after a couple of weeks. That kind of increase generally takes much longer. Keep at it. Every couple of weeks, try to increase the reps by 1. If you go from 10 to 11, that's a 10 percent increase, which is great! Once you can do 13-15 reps of an exercise with 10 pound weights, then try the 15 pounders. If you can do at least 5 reps, continue; if not, so back to the 10 pounds and keep increasing the reps. The specific reps/weight/exercises aren't that important. What matters is working hard (but not totally exhausting yourself or injuring yourself) and keeping it up for months or years. That's the only way to make significant progress, but if you do that, you WILL make real progress. |
Anonymous
Start by doing them against the wall. Do three sets of 10. Gradually lower your incline until you can do them with hands on the floor. Pushups are great for you. But I think you also need to lift heavy weights with your arms. Overhead presses, flys. You need to build up your shoulders for a more balanced look, not just triceps. |
Anonymous
| Do push ups on your knees to start. You’ll get there. |
Anonymous
You can also start by doing them with your knees down. I have puny arms so I do that. I’ve progressed quite a bit although will probably never do a real push up. |
Anonymous
| Rowing works wonders for my arms if you have access. (Full body rowing, though I imagine rows on a weight machine would be useful as well.) |
Anonymous
Start against a wall, then on knees and then on toes. I had a trainer once tell me that I should be able to do a 100 pushups. I can though I have to break it into 2 sets of 50  They are one of the more efficient forms of exercise as they get your core too - stomach and lower back in order to have good form. Watch a video or two to make sure you are doing them right. I also like exercise that target my upper back and shoulders (pull down lat machine is good and rows) as well as triceps. I do a lot of planks as well.
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Anonymous
Peloton strength has a push-ups basics class, I think with Matty. Try it out! |
Anonymous
| You should be lifting 15 pounds on the peloton strength workouts, so mentally get yourself there. The transition from doing ten won't kill you. You should also add chest and shoulders to balance out your pear shape. I aim for 30 minutes of upper body 3x per week. Try Rebeca Kenedy's 5-day split workout. Do that for a month and report back. |
Anonymous
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Plank…..fill in the blank with all the options.
Plank jacks Plank up/downs are killer shoulder and arms |
Anonymous
This is true, but I would add bench press |
Anonymous
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Push ups
burpees military shoulder press shoulder flys back rows/upright rows front raise/lateral raise hammer curls kettle bells swings tricep dips etc. You can do all these exercises at home with 15 lb weights. But you also should be prioritizing your protein intake if you want to see a change. Recommend Orgain protein powder. |