Physical fitness folks, simple arm workout for older guy?

[scottmandue]

I googled bicep workout and got several pages of ads for men's fitness magazines, fancy workout equipment, gym membership offers, super supplements that will make me HUGE!

Long story short I have been on a low carb diet for about a year, down form ~200lbs to ~185lbs (goal is 175lbs).

Only problem is whereas my waist is shrinking my arms are now looking saggy (I am on my feet a lot and use the stairs at work so my legs are okay).

I am 60 years old, have a set of dumbbells, used to lift when I was a youngin...
Just looking for how many reps and how many days a week?

Obviously not looking to be a bodybuilder, just want
to build some strength in my arms (without spending a bunch of
$$).

Thanks in advance!

[Cajundaddy]

Daily pushups, pull ups, 5lb curls, medium hand grip reps. Start out moderately and increase reps and weight as desired. You don't need a lot of weight or equipment to get things back in shape.

[scottmandue]

Originally Posted by Cajundaddy

Daily pushups, pull ups, 5lb curls, medium hand grip reps. Start out moderately and increase reps and weight as desired. You don't need a lot of weight or equipment to get things back in shape.

All the pros say you should take a day off? Maybe workout three days a week?

[JavaBrewer]

I'm 55 and just started back at the gym during lunchtime. I have a long history of joint damage, suffer with a frozen shoulder that's filled with arthritis. Also about 35 lbs over weight. I have read that older folks should stick to machines as they limit range of motion and reduce risk of injury. I prefer staying with dumbbells. Standing arm raise front and side, standing curls, some bench work, all using weight that I can comfortably manage 4 sets of 12 reps. Now just a couple weeks in I can already tell my shoulders don't cry out as loudly. Mixing in core (sit-up bench) and long walks with interspersed jogging (with my Five Finger toe shoes ) for cardio.

[Don Ro]

Originally Posted by scottmandue

All the pros say you should take a day off? Maybe workout three days a week?

Tons of info online about beginning to workout. Start w/low weight, obviously.
.
Google Dr. Ellington Darden.
.
A hundred years ago I was big into fitness.
My g/f at the time was a personal trainer and I was involved in USTA tournament tennis - state-wide pro level.
I gained a lot of value out of reading Ellington Darden's books.
He tells the story of a world class competitor who contacted him for assistance because he had reached a certain point and could not advance.
Darden had him catch a flight to Florida for a visit...told him to get a hotel room and contact him the next day. He did...and Darden said to call him in three days. He agreed, but was getting impatient and pissed.
Darden then educated the builder about resting and healing muscle tissue.
The competitor went on to place higher and higher in competitions.
.

[Tobra]

I tend to use water jugs for resistance training. Gallon is like 8 1/3 pounds.

I like the big inflatable exercise ball for abdominal stuff.

Core every day, arms or legs should get a day off in between workouts to recover.

[Don Ro]

My g/f, the personal trainer, had two different approaches to building lean muscle.
One was the usual multiple reps and sets...
the other was a very slow lifting (counting to ten or more) on each rep...like only three or four reps.
The idea is to tire the muscle first, then work it.
This second method was to ease the pain/damage to joints.
.
I must get back into working out...I'm 30 lbs. overweight and have very little muscle definition any more.
When I start, I'll begin with 5 lb. dumbbell curls. This is where one's ego has no place.
.
In my prime, my curls were with 40 lb. dumbbells, believe it or not.

[kach22i]

Push ups.

Because, even a push up can hurt you if you have not done them regularly in a while see the videos below.

Increase your pushups!
https://www.youtube.com/watch?v=cW0lK3b7zhA

Uploaded on Jan 9, 2012

Zero To 100 Pushups For Complete Beginners - Scooby's Home Workouts...
The pushup is one of the most important exercises that a newcomer to fitness can do, but it can be difficult for many people. In this video I will give you a 5 phase program to build up your strength so you can do 100 pushups. First, a quick word about weight. There are lots of reasons to get leaner and lose fat and I'm about to give you another one. The #1 way to make pushups easier is to weigh less! Every pound of fat is a boat anchor holding you tightly to the earth. Please watch the below video to get started with losing weight.

If you do 10 push ups 10 sets, that's 100.

If you do 20 x 10 = 200

30 x 10 = 300

40 x 10 = 400

I read of an actor which claimed he was doing 500 push ups a day.

https://www.youtube.com/watch?v=C8EVUZf2y0Y

Uploaded on Dec 12, 2011

Chest Exercises - Scooby's Home Workouts...

I know this is really basic but in bodybuilding, basics are very important. In this video we will cover the proper form of the pushup and of course, just for fun, I'll show you lots of ways to do them WRONG!

There are many variations of pushups using different hand positions but good form always has these things in common:
- there is no joint pain
- shoulders down and back
- abs tight
- torso straight as I-Beam
- stands, fists, dont recommend palms
- slow, 2s up 2s down

A friend of mine said he recommends that you be able to do 50 push ups straight in a row before touching any weights, including dumbbells.

https://www.pinterest.com/explore/arm-muscles/


When I lost a lot of weight and inches off my waist there was a little skin at my arm pit area. I do some heavy bag workouts with really get my Deltoids aching and growing like mad and this skin has disappeared.

Try crawling on your hands and feet (no knees touching the floor) froward and backwards, side to side and in circles........this really activates a lot of dormant muscle groups which isolated training cannot hit.

[2porscheguy]

"Saggy" arms are usually due to under-developed triceps much more so than your biceps, as your triceps are quite a bit larger than your biceps (^^^see kach22i's excellent anatomical pic above).

You can still accomplish quite a bit even with just dumbbells in terms of working out your arms. You'll need a good sturdy adjustable incline bench though. Here's what I recommend for exercises:

Biceps: Seated arm curls (these are easier on your lower back than standing curls) and concentration curls

Triceps: Horizontal triceps extensions (lie down on your back on the bench and using light dumbbells extend your arms) and bent over triceps extensions

You should do these no more than twice a week to allow for recovery of the muscles involved.

I would however recommend that you follow a more extensive work out program to target both upper and lower body and not just working on your arms..my $0.02!

[Don Ro]

A funny one...I read somewhere...
.
"I'm back to working out again with heavy dumbbells. Not sure what they weigh but they're purple."

[kach22i]

Originally Posted by Don Ro

A funny one...I read somewhere...
.
"I'm back to working out again with heavy dumbbells. Not sure what they weigh but they're purple."

You don't want to go on and start detaching tendons by doing too much weight with curls.

Use your body weight, harder to go wrong.

You can do push-ups and dips everyday to increase the side of your arms.

If your dipping pipes are low enough, you can do pull-ups (like push-ups but you are pulling upward) which are double awesome and better for biceps than curls.

[id10t]

[Cajundaddy]

Originally Posted by scottmandue

All the pros say you should take a day off? Maybe workout three days a week?

Right, poor choice of words. Workout days 3-5 times a week, maybe just 20 minutes at first, and mix in core exercises, walking and/or swimming. Fitness happens when you just do it.

[scottmandue]

Originally Posted by 2porscheguy

You should do these no more than twice a week to allow for recovery of the muscles involved.

I would however recommend that you follow a more extensive work out program to target both upper and lower body and not just working on your arms..my $0.02!

Okay, I was hoping to do arm work out two/three times a week (mostly because I'm lazy!) but I can do dumbbell curls/lifts and still watch TV after all!

My dunmbbells are silver, is that a good weigh to start with?

[Don Ro]

Six years ago I bought this rig...knowing that I could no longer do one pull-up.
I'll mount it in one of my door ways.
.
https://www.amazon.com/Perfect-Fitness-31011-Basic-Pullup/dp/B008DNAKQK
.
I began to work out seriously the summer between my junior and senior years in high school. I went into the military the fall after my graduation.
In boot camp, the 30' hanging 2" rope was a challenge for most. Some could not even get off the ground. My lats and arms were so developed from doing pull-ups in my basement that I climbed up within seconds, w/o using my legs.
No more...thus the above apparatus.

[2porscheguy]

Originally Posted by scottmandue

My dunmbbells are silver, is that a good weigh to start with?

Silver? Like these?






....that should be a good starting point....!!

[Don Ro]

Originally Posted by Cajundaddy

Fitness happens when you just do it.

.
Perfect!

[URY914]

I do 12 oz curls everyday after work. I've seen no improvement.

[Vipergrün]

push-ups (regular, incline, decline)
Pull-ups (curl hands away from you a bit wider than shoulder)
Chin-ups (curl your hands facing you shoulder wide)
Planks (high and low)

[rusnak]

All you'll need is weightlifting gloves (the simple ones, not fancy velcro straps and all), possibly more plates and dumbbell bars, and a sturdy incline bench. A metal chair will probably collapse and cause you to fall. Do curls while seated, not standing.