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**flielagit** · 07-29-2008, 10:05 AM

If you want strong sexy arms, you gotta lift heavy not light. Lift enough weight that you can only do about 8 perfect reps, and do them S L O W L Y. Form has to be perfect... no swinging the weight or using momentum. Count to 5 on the contraction and to 5 on the extention. Yes, it's different... but I've read a lot on this and it's like the mantra of eat low fat to lose weight. It's far more effective to lift heavy with fewer reps than light weights over and over. Women can't build muscle like men so we actually NEED to use heavier weights for that reason alone. Women won't get bulky. We'll get defined muscle shape and firm. Even if you have a fat layer that prevents it from showing... it will be there when the fat is lost. Also, be sure to work opposing muscle groups. Don't just do bicep curls... do tricep presses, too.

07-29-2008, 10:05 AM	#14
flielagit Join Date Oct 2005 Posts 289 Senior Member	If you want strong sexy arms, you gotta lift heavy not light. Lift enough weight that you can only do about 8 perfect reps, and do them S L O W L Y. Form has to be perfect... no swinging the weight or using momentum. Count to 5 on the contraction and to 5 on the extention. Yes, it's different... but I've read a lot on this and it's like the mantra of eat low fat to lose weight. It's far more effective to lift heavy with fewer reps than light weights over and over. Women can't build muscle like men so we actually NEED to use heavier weights for that reason alone. Women won't get bulky. We'll get defined muscle shape and firm. Even if you have a fat layer that prevents it from showing... it will be there when the fat is lost. Also, be sure to work opposing muscle groups. Don't just do bicep curls... do tricep presses, too.
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