I jwork out between 5 and 6 days a week, cardio 45 minutes, weight lifting and personal training once a week. at good weight would like my arms to be more defined.  is it genetics or  the amount  of reps and weight I am lifting?
132226
In order to have defined muscles, you need muscles. Optimum muscle growth will occur with an increased intake of protien and lifting heavier weights. 10 to 1 your work out is only maintaining your size. Once you get to your desired size then you can go back to maintaining it. For max results use protien shakes directly after working out. Since muscle growth does not occur DURING your exersize but rather while you are asleep, a time-released protien powder before bed wont hurt you. I'll take a wild guess and assume youre female. All humans have a "genetic limit" without taking suppliments or steriods. So if youre worried about "getting too big". Like I said, once you get to your proper size, maintain it, dont pursue the muscle growth methods. Also you probably wont *ever* get "too big" being that you are female. Hope this helps.
114609
There is no one right answer.  But first things first, cut out all the crap from your diet.  Lower your fried food, carb, soda, salt, and butter intake.  Next is cardio.  I recommend 20-60 minutes of cardio at least 4 times a week.  Now to the actual ab question.  As for the number of reps and sets.  Find a few exercises you like and do a minimum of 3 sets of 30-40.  See how you feel.  If that is too much, drop the reps if too easy, add some reps.  Still not challenged, shoot me an email I will send you a destructive ab workout.  Then find a few exercises that you don't like and do those as well.  I personally like to do a set of abs or obliques in between each set of my main workout.  Keeps the heart rate high, keeps you focused on your mission which equals more burning of fat.  Most importantly take your time and use proper form on every single rep.  Slow is good but if you concentrate on yoru form you will do more good for the flat sexy look.  Too slow and you will find yourself growing a whole midsection of muscle like bodybuilders, not so much the sexy definition you are looking for.  I sometimes do so many reps and sets that I separate upper abs, lower abs, and obliques on separate days.  Enjoy!
280532
First off, are you at more of a beginner or intermediate level - meaning how knowledgeable with the equipment are you?  Either way, you need a program that works for you.  You said that you work out 3 or 4 times a week, so I am going to give you a plan for 3 times a week.  \n\nFirst you want to do a 5 minute workout - walk/slight jog\nThen do about 20 or so inutes of cardio (your choice of what kind)\nMake sure after your cardio you do a 5-10 minute cool down\n\nAfter your cardio and cooldown, make sure you stretch effectively.\n\nNow, on to the weights....\n\nI would do 3 sets of 15 repetitions for each exercise below:\n\nBicep Curls\nTricep Extension\nShoulder Press\nSeated row \nChest Press \nInline chest press \nLat pull down \nLeg press \nLeg extension \nLeg curl \nAbdominal crunch \n\nObviously your weights will vary.  You want to do enough weight so that you can feel you muscles working, but not enough so that you can hardly lift them.  \n\nI hope this helps.  If you have any questions, please feel free to contact me.  Thanks and Good Luck!!
326742
I am a personal trainer and first you should train your triceps only when they have been rested sufficiently and also it looks like you are training your chest and triceps the same day...don't. it is better to train arms and chest on seperate days. it would also be a good idea to train your legs as this helps your whole body grow and raises your testosterone.  hope this helps..
110047
do circuit weight training for the entire body. if you work out with weights, say 5 sets of 8-10 reps on each muscle group and no break.\n\nexample: if you finished a set of bicep curls, don't rest for a minute and then do your next set. Instead, do your triceps. when finished do your biceps again and so on.\n\nyou are resting one muscle but immediately do another. the point is it will keep your heart rate up. you are getting your cardio this way and will shed the lbs fast.\n\nAlso, the more muscle you build will burn fat faster at rest!
70813
You should only work certain areas of your body one day a week. Try arms and chest one day, legs and back on another. Abs should be done once every other day for maximum results.
588100
Alright, the basic set up for lifting weights is basically 3 times a week, every other day (like monday, wednesday, friday, or tuesday, thursday, saturday). Now, to find how much you should lift all depends on what you want. The bodybuilder's thing is get the maximum weight that you can do for 8-10 reps with a total of 3 sets. This is most likely what you'll want to start out with, or some variation of it. Here is a URL for a site that you just have to select the proper options for and it will give you different all around work outs http://www.bodybuilding.com/fun/workoutdatabase.htm Enjoy!
78687
I used to do it in high school. I suggest that you do 100 chin ups and 100 pull ups each day. If you can't do that, work up to it. I also strongly recommend an abdominal workout. Your abdomen has as much to do with that as your arms do.
390878
lift weights and do them about 20 30 minutes each night dont forget that tummy  too as big arms dont look good with out a 6 pack
175372
you might have plato.so leave training them for a week or so  then swop your workout around.like start with tricep extensions. then tricep push downs . and reverse push downs.over head extentions.tricep kick backs.swap around every 4 weeks or so then you should not plato.plato means that when your muscles get used to a workout . so your muscles stop growing . so thats why you should change your workout every now and then.change workout now and then growth will soon come
227685
It depends on the number of sets you are performing with each body part.  Also, you are working your shoulders pretty much every day Monday-Thursday(indirectly through chest) so that may put some strain on them.  If I were you I would start taking a Chondroitan/Glucosamine supplement your joints and rebuild the cartilage you tear everytime you lift.  Running is very good, but try a different activity every once in a while to avoid stagnation.
644364
ok what are your fitness goals you mentioned bringing your weightlifting to an extreme and running.... for strength training you need low cardio heavy reps with low count on sets.  So your training the muscle to handle more weight.  Running on the other hand is higher intensity and you may loose some build.  The happy medium i recommend 3-4 sets of 10-12 reps.  Train one muscle group once a week, never train chest shoulders or triceps on the same day or day after.  These muscle groups are used together in almost all lifts so you'll tire really fast without a sucsessful workout.   Eat some lean protein meats tuna, egg whites, chicken breast... the best workout doesn't mean anything on a poor diet.  Try to get in 1-1.5g of protein per pound of bodyweight.  Cardio is either on your off days of lifting or after lifting NEVER run or do cardio before lifting unless its a short warmup.  Make sure you get your sleep because that is when you heal.  Use 3-4 different lifting techniques to train each muscle group.  Preacher Hammer curls are the prime bicep technique, one arm dumbell rows and shrugs are back's , french curls and overhead barbell extentions are tricep's, and squats and leg extentions are leg's, chest is dumbell fly's.  I always keep these lifts in my routine since they're prime muscle building techniques and throw in 2-3 others.  I can email you a complete workout sheet with lift tips and techniques I use if you like massure4hire@yahoo.com I keep it up to date on the PC.  Also keep a lifting journal so you can keep your progress and see where you need improvements.  I also log diet and suppliment info into mine.  Here is a free download to print the sheets http://www.trulyhuge.com/TrainingJournal.pdf and just put 3 holes in and put into a 3 ring binder.  Lastly you may want to look into a whey protein isolate a protein powder with amino acids and 0 carbs.  Take 30 min prior to lifting and again after lifting no later than 30 min after lifting and take with some carbs like rice or peanut butter into the blender with it.  Carbs are important in bodybuilding kind of like a shuttle to the muscle fibers for protein synthesis (healing the muscle) to take place.
578227
Def more reps at first, then work in higher weight with lower reps, build up legs first, then start to use for power!! Dont always do high weight, once a week is perfect!! Just stay with the reps!! Good luck
317632
You don't get to chose where you lose fat.  Just do high rep-low weight workouts to tone your muscle and it will make your arms appear more toned.
298127
best to start on general cardio ... cycling or step for short period.\nthen move onto either leg or upper body work\n\nleg press then bench press  dead lift arm curls\ni feel that you should go for fewer reps and higher kgs in weight..not a great believer in 10 or 15 rep weights thinkl that 3 at 90kg 2 at 105kg then 1 at 120kg is good but choice is up to you. remember breath and never train alone aleays have a spotter incase you need help..start slowly and results will follow.. balanced diet.. no booze
426966
if you are 105lbs...you probably have a really fast metabolism and will need to get a lot of protein in your diet...i would suggest getting whey protein and taking this after going to the gym.  whey protein isnt any kind of steroid or creotine or any of that crap, its just protein...and its what you'd need to if you want to increase your muscle mass.  with that said get to the gym and do lifts focusing on those muscle groups, bench press is definitely one of the best for your chest and theres any number of exercises such as curls you can do for your biceps.  if you can get a friend to lift, i would definitely suggest free weights over machines, but if its just yourself then machines would probably be ok.  keep in mind that to increase muscle mass and make yourself stronger you want to do fewer reps with each set and rest between sets. if you have fine strength but just want to tone then do more reps with less rest between sets.  finally, dont just do chest and biceps. definitely work your triceps and shoulders if you want to have good arms...also dont forget about your back and legs. get a routine that incorporates most of that, and lift 1 or 2 muscle groups a day alternating routines.
642227
I run for 30minutes, 500 situps not at once divide it up,150 leglifts,100 pushups and 500 jumping jacks, 20 squats each held for 20 seconds.This is a days work out. Eat alot of protein and eat 6 small meals a day.I suggest 4 times a week