How to de-hulk my arms

Jadusmax

I would like to create leaner arm muscle. I was a cycling commuter and therefore built up alot of arm muscle by accident.
I believe low weight and high reps is the answer but should I use the machine in the gym that looks like a bike for your arms?
Also should I be eating more protein to create lean muscle?
Thanks

fteale

I think if you lose fat, your arms will get thinner. Then maybe you won't care so much about the muscle.

BeautyFromPain

I would like to create leaner arm muscle. I was a cycling commuter and therefore built up alot of arm muscle by accident.
I believe low weight and high reps is the answer but should I use the machine in the gym that looks like a bike for your arms?
Also should I be eating more protein to create lean muscle?
Thanks

Define " a lot" of arm muscle... pictures?

SeaStar

I think if you lose fat, your arms will get thinner. Then maybe you won't care so much about the muscle.

ya, women can't hulk up their muscles... at least, not from using your arms a lot. Gotta lose body fat%

mickipedia

Oh god be careful, I asked this exact question a few weeks ago and everyone got really nasty and made me feel like an idiot.

SeaStar

Oh god be careful, I asked this exact question a few weeks ago and everyone got really nasty and made me feel like an idiot.

Awe, no one should be making you feel stupid. I don't know why people expect everyone else to just know everything. It should never hurt to ask:flowerforyou:

Zichu

I just did a bit of research and using heavy weights and doing fewer reps will bulk you up, and then doing the opposite; lower weights more reps will increase your endurance and the amount you can do on that weight, but won't increase your muscle mass.

See now I'm sort of the opposite, I want to increase my muscle mass a bit more, once I get to where I want I will most likely stick to that weight and do more reps maybe.

snookumss

Well, check my pics. You can find multiple Bicep Shots... same bicep... much different weights. I had a good layer of fat making my biceps be 16 inches... now they are a solid 13inches. I don't think I have much more fat to lose from them.. but that fat seriously makes a huge difference and until you lose it you don't really know its there to lose! My 16 inch biceps were strong and solid... not flabby or chubby.

antoniosmooth

I would like to create leaner arm muscle. I was a cycling commuter and therefore built up alot of arm muscle by accident.
I believe low weight and high reps is the answer but should I use the machine in the gym that looks like a bike for your arms?
Also should I be eating more protein to create lean muscle?
Thanks

Hmmmm... okay She Hulk you are on the right track...

What you need is to incorporate free weights with low weights, high reps, and high sets. Also if you don't own resistance bands buy some. Since you are going to begin nearly tearing down the muscle size of your arms She Hulk, DON'T skip a day of bicep and shoulder weight training/body sculpting. You don't want to give any restoration time to your arms but be VERY VERY CAREFUL otherwise you WILL hurt yourself .....GUARANTEED!!!

As your arm muscles become more defined they will appear leaner and you'll have that Katie Couric and Madonna look to your arms, instead of a Marvel Comics Super Hero like She Hulk.

fteale

Oh god be careful, I asked this exact question a few weeks ago and everyone got really nasty and made me feel like an idiot.

I do understand where you, and the OP are coming from. I put on muscle very easily, and do feel a bit grotesque on occasion. I don't agree when people say women don't get arm muscles, some of us do, and some of us do relatively easily. I realised yesterday, helping a friend move house, that compared to other girls I am freakishly strong, I was easily carrying around bags and furniture the other girls couldn't even lift off the ground.

I don't think, however, that cycling is going to have built someone arm muscles. I think it more likely the OP just has a bit more fat there than she would like. You don't use your arms enough to build muscle there by cycling.

antoniosmooth

I just did a bit of research and using heavy weights and doing fewer reps will bulk you up, and then doing the opposite; lower weights more reps will increase your endurance and the amount you can do on that weight, but won't increase your muscle mass.

See now I'm sort of the opposite, I want to increase my muscle mass a bit more, once I get to where I want I will most likely stick to that weight and do more reps maybe.

To increase your muscle mass.... quickly

Begin lifting heavy weights low reps and moderate amount of sets. Don't train that same body part every day consume a Muscle building Whey Protein at least 30 minutes before you workout and 30 minutes before your workout has expired. After a week or so start consuming a Casein protein nearly RIGHT before you go to bed. This will assure the right activity for your muscles during the natural catabolic state that occurs during sleep.

For denser muscles and energy to complete your routine (heavy weights low reps) add creatine to your diet 15 minutes before you begin your workout.

mickipedia

http://www.myfitnesspal.com/topics/show/499129-can-you-reduce-the-size-of-muscles?error_user_id=10038594&error_username=mickipedia&hl=reduce+muscle

This is what happened when I asked the same question.. People here can be very rude but if you filter through the crap there is some good advice there

Jadusmax

Thanks people, some good tips there.
She-Hulk out

Zichu

Thanks for the advice antonio. I was reading that low reps are usually inbetween 5 and 10 or something and that I should do about 3 sets of that? The workout routine I am going to follow focuses on different muscle areas on different days and a rest day in between. So this is how I am going to be doing:

Monday: Chest and Back
Tuesday: Abs
Wednesday: Legs
Thursday: Either Abs or Rest
Friday: Shoulders and Arms

Weekends will be rest days, but depending on whether I do Abs on Thursday will determine whether or not I have a rest day on Saturday and Sunday.


I do have Whey Protein Powder, so I should start taking it before workout and not long before finishing my workout. I read that Milk has a high amount of Casein protein, so do you think it would pay to have a glass of Skimmed Milk before my workout mixed with Whey Protein? That way I am getting Whey and Casein in one drink.

With the Creatine, I read that meat has Creatine in it. I don't fancy going out and buying a ton of supplements when I have plenty of meat and diary products to give me what I need. It's great advice, I wouldn't of know about it if you didn't mention it, but it could get expensive paying for powders and supplements.

thefuzz1290

I just did a bit of research and using heavy weights and doing fewer reps will bulk you up, and then doing the opposite; lower weights more reps will increase your endurance and the amount you can do on that weight, but won't increase your muscle mass.

See now I'm sort of the opposite, I want to increase my muscle mass a bit more, once I get to where I want I will most likely stick to that weight and do more reps maybe.

YOU WILL NOT GAIN A SIGNIFICANT AMOUNT OF MASS ON A CALORIE DEFICIT DIET!

Now that that's out of the way, the only way to make your arms smaller is to reduce overall body fat %. What probably happened is you developed some muscle under the fat, which made your arms look bigger. Remember, you can't spot reduce fat so the only way to do it is to lose fat all over.