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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Lift heavy means you can only do about 5-8 reps with good form.  [b]If you are doing 10-12 reps or more, the weight is too light. [/b] The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics.  Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad.  I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core. [/quote]

Sounds like this me, then. (NP)  I'm currently doing 17 lbs with bicep curls.  So the next step is....what?  20? more?  I really am not interested in bulking up as it's hard to shed the slight layer of fat and then it doesn't look good.  Any advice for that?  I'm 57. [/quote]

Why are you doing biceps curls …? [/quote]

I don’t understand why two people are mystified at doing bicep curls. Why wouldn’t you do them just for overall health and strength? (No, I’m not a guy)[/quote]

Isolating the biceps isn’t really necessary unless you’re doing it for appearances, and most women aren’t going for big biceps. I’ve been working with trainers for 4 years (4 different ones) and none of them has ever suggested biceps curls. It’s a waste of time. For overall upper body/arm strength it’s much better to do a push/pull exercise that actually replicates a movement you might do in real life, like an overhead press, or something that works more of your body, like a row. [/quote]

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