Clueless about 1/2 reps help please

[montycrystal]

Hi
I am not new to weight lifting and am familiar with muscle groups and have stuck to training for many years now sadly not seeing the result i need to see
Today someone advised me to do the following but i am clueless what these mean? any explanation with an image will be useful Please kindly help!

Bicep Curl 1/2 rep from the Top

1/2 rep from the bottom

8 second negative

3 second till failure

I am familiar with Bicep curl.

Over head Tricep 5 sets of 15 What does it mean?how many times and what weight? Thanks for the help

[xsquid99]

Half rep from the top literally means start at the top and go halfway down and then back up again.

Same with 1/2 rep from the bottom. Start at full extension and go halfway up then back down again.

8 second negative literally means on the "down" (eccentric) portion of the motion drop the weight slowly while under tension taking 8 seconds to complete that portion of the movement.

3 second to failure? Not sure on that one, do you mean 3 sets to failure?

Over head Tricep 5 sets of 15 literally means 5 sets of 15 reps. The weight should be a weight that you can lift about 15 times. If you stop at 15 but you could have got to 25 reps then you need to increase the weight.

That all being said, not a huge fan of half reps. Generally I like to preach to move the weight through the full range of movement on every rep, but half reps and long negatives do have their time & place if someone is looking to add some variation to their routine.

[montycrystal]

Half rep from the top literally means start at the top and go halfway down and then back up again.

Same with 1/2 rep from the bottom. Start at full extension and go halfway up then back down again.

8 second negative literally means on the "down" (eccentric) portion of the motion drop the weight slowly while under tension taking 8 seconds to complete that portion of the movement.

3 second to failure? Not sure on that one, do you mean 3 sets to failure?

Over head Tricep 5 sets of 15 literally means 5 sets of 15 reps. The weight should be a weight that you can lift about 15 times. If you stop at 15 but you could have got to 25 reps then you need to increase the weight.

That all being said, not a huge fan of half reps. Generally I like to preach to move the weight through the full range of movement on every rep, but half reps and long negatives do have their time & place if someone is looking to add some variation to their routine.

Thanks. I want to tone my arms. i am female close to 60 yrs and love weight training. i do have overall weight to lose which i am working (!) at.
All these day i kept doing bicep, chest , tricep standard stuff which i copied from the internet but i dont see much improvement mainly bec i dont think i am doing anything fancy plus i am not increasing my weights which i can
PLEASE can you suggest if possible with images or a link what best to do to get toned arms thanks