how to get nice arms

psuLemon

I currenlty do P90X and quite a few of thw workouts are for upper body. Tony's advice for lean muscle mass (not bulk) is lift a slightly lighter weight and do more reps. It has worked wonders for me!

Unfortunately, that advice is not right. While in a calorie deficit, there is no difference in terms of fat loss whether you do 8 reps or 15. Where there is any kind of difference is which muscle fibers you use. Low reps you fast twitch (explosive power) and high reps use slow twitch (endurance) muscle fibers. So you get stronger with lower reps and get endurance with high reps. Regardless of which one you do, new lean body mass will not happen. It's almost impossible to gain new lean body mass unless you are in a surplus. And even if you are in a surplus, women just don't have high enough testosterone to gain bulky mass.