after several months of regular cardio and running I’m now starting to train my upper body, basically planks and working out with a dumbbell. I’m tall and skinny, so I never had much fat or muscle mass in my arms.

I’ve trained my arms for 3 days in a row, nothing fancy: upright rows, bent-over rows and triceps kickbacks, 10 repetitions each, 2 rounds.

After that I’m so sore I cannot do more, so I turn to cardio and do planks (front and side) and some yoga.

Today, fourth day, I’m not in the mood to tone up my arms because they burn, but should I keep exercising? Doesn’t the burn mean muscle is being built?

I also don’t know if I should work with my arms less than with my legs, should I do cardio and running 5 times a week and arm toning only 3? Would it be better to do both in the same session or to alternate (odd days cardio and running, even days arm toning and yoga)?

  • RustyWizard@programming.devEnglish
    01·
    2 months ago

    I’ve trained my arms for 3 days in a row, nothing fancy: upright rows, bent-over rows and triceps kickbacks, 10 repetitions each, 2 rounds. After that I’m so sore I cannot do more, so I turn to cardio and do planks (front and side) and some yoga.

    Really recommend finding a workout split. I do push, pull, legs x2 and an hour on the stationary bike on Sundays. Monday is push, so my chest, tris, and shoulders are all hit. Then they’re rested the next two days when I get back to push. You could do also do a bro split or just find something that works best for you. The important part is that you’re giving your muscles time to rest between sessions.

    On that note, the most effective way to gain muscle is to be in a calorie surplus, train to failure, and progressive overload (and steroids). So make sure you’re gaining weight (slowly, don’t just start bingeing cake). Push your sets to the point where you can no longer keep form. Try to lift more than you did last time (either more reps or more weight).

    Don’t skip legs. I don’t mean cardio, do some actual resistance work on your legs or prepare to find yourself top heavy. “Skipping leg day” is a meme for a reason.