Q:
Mr. Stankowski,
Thank you for taking the time to answer my question. I am a 31 yr old woman. Recently I have decided to try to tone up by working out at home. I am not overweight, and don't have any health problems. I want to tone up all over, and I especially would like to build my biceps. I have a weight bench, as well as dumbbells. For someone who is a beginner, how much weight would you recommend I start with? How many reps, and how often should I work out? I am assuming curls would be best for biceps? Do you know of any good web sites that might give me more information?

Thank You,
Sheila

A:
Sheila,
What is your current condition? What specifically is your goal? What sort of timeline do you have to work within?

It would be impossible for me to say what weight to start with, but generally (and this depends on your training history), start with a weight you can do for a couple sets of 12-15. If you can complete both sets, you need to use more weight next time. Sets/reps/rest periods/plane of motion/muscle action spectrum/tempo/etc...are all variables that you can adjust to bring about different responses.

Curls can be used to isolate the biceps, but it's important to recognize that the body does not work in isolation. Integrated movement patterns can be much more beneficial (as well as efficient!)

Here are a couple more articles that should help you understand integrated exercises and the importance of variety:

Travel Fitness
Intensity

Regards,
Joe Stankowski