arm exercises

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This topic contains 5 replies, has 3 voices, and was last updated by  cesar 11 years, 7 months ago.

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  • #6109

    cesar
    Participant

    hi everyone, i would like to tone my arms , what kind of exercises do you do to strengthen the arms???? thanks a lot

  • #22644

    Ryan
    Keymaster

    I often prefer the KISS method. The simpler (and less time consuming) the better. I remember a few suggestions a long time ago to just grab a couple of rock of a good size to hold in your hands while out on a run. Run with them until your arms are tired, then drop them (carefully, don't want to break a toe 😉 ). I also occasionally will take 10-15 pound dumbbells, one in each hand, and swing my arms like a sprinting motion. Other than that, maybe occasional pushups (primarily chest and triceps), dips (shoulders and triceps), or pullups (usually assisted in some way, upper back, biceps, forearms). In general, though, I actually do very little upper body work and, while my arms aren't big, they actually tend to be very well toned when I'm in good running shape. Even if I haven't done any specific arm strengthening exercises. Remember, toning is more about burning the fat off the muscle than building muscle.

    Most of the exercises I listed, especially the first two, are very running specific. Seeing as most of us are interested in our goals primarily as a way to improve our running, those running specific workouts are usually the ones that produce the best results.

  • #22645

    Chris
    Member

    Even while training very hard I still usually lifted weights of some sort. 

    Usually only 2 sets of 10 or 12 with each excersise.  Not necessarily maxing out at the end of the 2 sets either.  Just working hard. 

    Bench press
    Arm curls
    Tricep extensions
    Shoulder press 
    I usually threw some abs in the routine also.

    15 minutes max to do everything.  Very simple indeed. 

  • #22646

    cesar
    Participant

    out of curiosity , ryan and chris what is your weight at the beginning and at the end of the season(race shape)???

  • #22647

    Ryan
    Keymaster

    Right now, I'm right around 145, which isn't all that atypical in the off-season. Most, if not all, of my best races have come when I'm carrying about 140 pounds if not a little under. Height is about 5'10.5″.

  • #22648

    Chris
    Member

    I run in the 155 range.  Maybe as high as 162-3 in the off season at worst.  We'll see what happens in my possibly “permanent off season.” 

    I do know I performed and felt best at my leanest.  Not lightest, leanest. 

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