Arm workouts for lean muscle?

HurricaneJulia

The backs of my arms have always been a problem area. Just as I am lucky that my face doesn't puff up when I put on a few pounds, I am also cursed to be stuck with these suckers no matter how much weight I lose. I have been doing quite a bit of yoga and a few machine exercises, but I was wondering if anyone had any tips for building LEAN muscle in the upper arms? All the work outs I know of tend to bulk me up (I'm a bit of a mesomorph.) I'd die to have a slender, long dancer's body. Help!!!

jen1516

bumping so I can check out the answers later and find the post easier since I want to know too.

sbrake

bump. also a problem area for me

PrincessLacey

bump

HurricaneJulia

Good to see other people have the same problem as I do haha

Missrachelf

I do push up and (12 minutes) arm bike ( go backwards and forwards each 3 minute interval....


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Isa25

Problem areas = genetics. You can't spot reduce, only reduce your overall % body fat and HOPE the areas you want to reduce actually get smaller. For me, it's my upper thighs (pretty common for women). You CAN work our specific muscle groups (or areas) to improve muscle strength, but no workout will give you perfect thighs or thin arms except general weight loss. You can thank your genes for that!

Heather75

*punches genes in the crotch*

Enigmatica

I had a big problem with batwings for awhile - those suckers would flap in the breeze, I swear. When I googled for a solution I came across a site somewhere that suggested doing arm rolls, pumps and draws to tighten them up. If I could find it again I'd post the link but I'm not seeing it. Anyway, I started doing the arm exercises while walking, and they've worked pretty well for me, even at my age. They also help tone your abs.

jen1516

*punches genes in the crotch*

Hahahahaha.

roundisnotsquare

Lower weight + more reps equals lean muscle. Change up speed. Do not just do up/down. Go quick down/slow
up, etc. Add some tricep dips in there too.

Isa25

*punches genes in the crotch*

Hahaha, love this!

sbrake

I had a big problem with batwings for awhile - those suckers would flap in the breeze, I swear. When I googled for a solution I came across a site somewhere that suggested doing arm rolls, pumps and draws to tighten them up. If I could find it again I'd post the link but I'm not seeing it. Anyway, I started doing the arm exercises while walking, and they've worked pretty well for me, even at my age. They also help tone your abs.

what do u mean by arm rolls, pumps and draws?

katschi

*punches genes in the crotch*

:laugh: Thank you!

I like triceps kickbacks and skull crushers.

dtrm88

Bump

HurricaneJulia

*punches genes in the crotch*

My sentiments exactly.

Maybe I should just start dancing if I want that dancer's body! Haha

thomalr6180

bump

JuniorTaitt

*punches genes in the crotch*

LOL hilarious!!!

1) Pushups and dips are great for building tricep (behind the arm) strength and tone. Are you training at home or in a gym?

2) If you keep losing weight they will eventually go away, keep your protien level high to avoid that weight loss being muscle. More muscle will make your arm look firm.

3) Keep in mind that it is impossible to target fat loss on your arm or anywhere on your body. The most you can do is eat right,
work hard and your body will reward you in its own way.

4) LOL unfortunately genetics do play an evil role sometimes but hey, don't let that stop you from trying, if you put up a good fight
you can transform your body almost anyway you want it.

HurricaneJulia

Thanks, everyone ^__^

I work out at home and at the gym. Mostly the gym, though.

NikkisNewStart

Someone up there has it backwards... it should be higher weights, fewer reps. Check out the book "The new rules of lifting for women" if you are interested in Muscles. love this resource.
I also second chair dips and pushups.

JuniorTaitt

Here ya go http://www.youtube.com/watch?v=vecvAoyvWhQ

heniko

Thanks for the tips!

debbiequack

I was just going to say the same thing-- we can lost weight in general, and we can bulk up, etc., but I think certain factors regarding our appearance are just ours to keep

Learn to love your warts

Debbie

stevemcknight

Someone up there has it backwards... it should be higher weights, fewer reps. Check out the book "The new rules of lifting for women" if you are interested in Muscles. love this resource.
I also second chair dips and pushups.

I'm so so so so so happy someone beat me to the punch here!!!! I was just going to say - the old high rep thing has been proven over and over and over to be myth. Based on really - nothing but guesswork.

That book is MONEY! It's what I've been preaching to my clients for years now.

The other sad thing is the word "Toning;" You can't change the shave of your muscles. Long, lean, sleek muscles is a sales pitch. High reps work endurance, low reps work size. To clarify - low reps means that you physically can't do any more after 5-8 reps. Not that you just stop after 8.

When I'm at the gym, I'm amazed at how many times I see people (honestly, mostly women, but certainly some men too) just do the prescribed 15 reps and put the 5 pound weight down. They could have done another 25 reps at that weight.

Lift heavy and build muscle. You won't turn into a female Arndold! Really! Female bodybuilders who are huge are taking massive supplements, and a HUGE calorie surplus during their bulking stage. If you're eating normally, you won't bulk, you'll just build muscle.

The other thing you gotta do is lose the fat. There is no exercise in the world that will turn fat into muscle. It's not possible any more than you can turn fat into Clam Chowder. They're two different things. We all need to work to burn the fat and build the muscle!



Hope this might help a tiny bit!

stevemcknight

*punches genes in the crotch*

LOL hilarious!!!

1) Pushups and dips are great for building tricep (behind the arm) strength and tone. Are you training at home or in a gym?

2) If you keep losing weight they will eventually go away, keep your protien level high to avoid that weight loss being muscle. More muscle will make your arm look firm.

3) Keep in mind that it is impossible to target fat loss on your arm or anywhere on your body. The most you can do is eat right,
work hard and your body will reward you in its own way.

4) LOL unfortunately genetics do play an evil role sometimes but hey, don't let that stop you from trying, if you put up a good fight
you can transform your body almost anyway you want it.

yes to all of that. one small addition - try to keep your protein at 1g per pound of bodyweight. It's a nice round number that ballparks you to keeping that hard earned new muscle you'll get while lifting the heavy weights!!!

melaniecheeks

There;s loads of things that target the triceps muscles - dips on the side of a bench, diamond push ups, skull crushers, kick backs, holding a weight above your head and lowering it behind your head etc.