Arm definition

Shannongr29

I’m looking to build some arm definition but don’t quite know where to start. I’m big into cardio and light weight lifting. I don’t have access to a large gym, just mainly dumbbells weight bench basic home workout equipment. Any suggestions beyond basic bicep curls, triceps dips, push ups, etc? This is what my arms look like right now. (This is a headshot from my acting portfolio)

bbell1985

Are you looking to lose fat? Gain muscle? Recomp?

The basics are all you need. At least two lifts per muscle, done with frequency and progressive overload. I suggest just running a structured program.

Shannongr29

bbell1985 wrote: »

Are you looking to lose fat? Gain muscle? Recomp?

The basics are all you need. At least two lifts per muscle, done with frequency and progressive overload. I suggest just running a structured program.

So how many times per week to build muscle, and how many times per week to maintain? I assume every day for the same muscle groups is inappropriate, yes?

bbell1985

sgreer29 wrote: »

bbell1985 wrote: »

Are you looking to lose fat? Gain muscle? Recomp?

The basics are all you need. At least two lifts per muscle, done with frequency and progressive overload. I suggest just running a structured program.

So how many times per week to build muscle, and how many times per week to maintain? I assume every day for the same muscle groups is inappropriate, yes?

Building muscle and maintaining are more about the calories you eat. If you eat in a surplus, you'll gain fat and muscle. If you eat at maintenance, you maintain or build a little. I just said above, twice per week and no you don't do the same body part two days in a row. Get a program

Shannongr29

bbell1985 wrote: »

sgreer29 wrote: »

bbell1985 wrote: »

Are you looking to lose fat? Gain muscle? Recomp?

The basics are all you need. At least two lifts per muscle, done with frequency and progressive overload. I suggest just running a structured program.

So how many times per week to build muscle, and how many times per week to maintain? I assume every day for the same muscle groups is inappropriate, yes?

Building muscle and maintaining are more about the calories you eat. If you eat in a surplus, you'll gain fat and muscle. If you eat at maintenance, you maintain or build a little. I just said above, twice per week and no you don't do the same body part two days in a row. Get a program

Thank you! I’ll take your advice.

Cbean08

I 100% agree that you need a program. Also remember that definition in a product of low body fat. You'll need to lose weight in order for the muscle to show through.

I'd suggest running a slight deficit ( about 250 cals below TDEE) while you go though the lifting program.

cwolfman13

Look for a dumbbell program that focuses on the whole body. You don't want to just isolate your arms. Your arms are going to get worked with the other movements you do...I typically do arms very last and don't go crazy with them because they've gotten a lot of work throughout my workout.

In regards to training frequency, 2-3x per week.

tuckahoe88

Hello sgreer 29! Go to Most helpful links at top of page, then go to "which lifting program is right for you?" Quite a few dumbbell programs listed there. Good luck and enjoy!