Arm strength training for the beginner

[steinspinne]

No biggie, rij. It is a very VERY common myth nowadays. I actually still have a pair of 3 lb dumbbells from my "toning" days.

Live and learn!

[coyote]

Go to www.stumptuous.com and follow the "iron" link. That woman's knowledge supercedes anything that I may be able to cram into one post alone.

Good information at that link. Thanks.

[Suzi-Sue]

Good thread!
I've been lifting 'hard & heavy' for about a year now and found that having upper body strength definatly helps with endurance.
I'm curling 17lb per arm for bicep training, about 10-12lb for ticeps (hate working those, grrr.) and pressing 25lb for chest. All aiming in around 10-14reps, and 4-6 sets.
Last year i could barely curl 10lb for 20reps! using both hands!
I only wish i had read up on weight training before I wasted about 4months using the wrong weight for my goals

BUT:
I have used http://www.bodybuilding.com/fun/index.html since the start of this year & this has really helped me understand all about muscle, how it works & what it needs to build/repair.

You should be able to find a lot of info on there (dont let it scare you lol, it scared me for a while with all these big heavy men all over the place, but it has good info no matter what your goals are )

...and yes, it can get addictive! just like cycling

Hope you acheive your goals, you have already done great loosing the weight!

[VeloVT]

Thanks for the corrections! I was repeating something I heard or read a long time ago and stuck in my head. Guess it's not really true.

Well, there's a kernel of truth there, even if "toning/bulking" isn't the most accurate description... Weightlifting that emphasizes high reps (8-12, or more) with (relatively) low weight increases muscular endurance (trains slow-twitch fibers that marathon runners depend on), while weightlifting that emphasizes low reps (4-6) with heavy weight increases explosive power (trains fast-twitch muscles that sprinters depend on). Either way though, to really benefit, you should reach failure at (or occasionally before! ) the last rep -- so the 2lb weights probably aren't doing that for you.

Most of what I've read regarding weight training for endurance athletes, however, suggests that low reps/heavy weights are more useful even for endurance athletes, given that everyone has limited time for training and most endurance athletes are able to do a pretty good job building muscular endurance just by their core training activities (running, cycling etc). If time/fatigue/overtraining is not an obstacle, one could combine both types of weight training into his or her training schedule, or could periodize (maybe endurance-focused lifting in the off-season, segueing into power-focused lifting during race/event season, if there is one).

I go through phases where I'm good about lifting and phases where I'm not, and I feel much better in every respect when I'm doing it (note to self: start going to gym again...). I have some weights at home but ultimately I need to go to the gym to really lift, since the amount of weight I need to get a good workout for my lower body is far more than I can lift over my head, and I don't have a rack or anything like that at home.