Do not want big muscular arms

jeffpettis

madonna doesn't have bulky muscles, she just has very low body fat. I wouldn't put her arms at any more than 12". If she gained a little fat she would probably look 100x better. I agree she looks gross though

This is not a picture muscular arms!!!! This is an example of damn near anorexia. She needs to eat a few cupcakes and get a little fat back on those arms, and 12" would be pushing it, I'd say more like 9" or 10".

Like everyone has said already you are not going to "bulk" up in a deficit. You will however lose some fat off of your arms which will give the appearance of more muscle but not to the point it will look like a man's arms.

Lift Heavy Things!!!!!!

jennkain97

madonna doesn't have bulky muscles, she just has very low body fat. I wouldn't put her arms at any more than 12". If she gained a little fat she would probably look 100x better. I agree she looks gross though

exactly. madonna doesn't look "bulky" or "manly". she looks deformed.

i know lots of girls who lift heavy and look AMAZING. i personally just started NROL4W last week, and can see/feel a difference already. more tone/definition, and my shirt sleeves are a bit LOOSER.

LorinaLynn

I have a cute little bicep lump when I flex, but otherwise, my arms have only gotten smaller and tighter with heavy lifting.

odusgolp

madonna doesn't have bulky muscles, she just has very low body fat. I wouldn't put her arms at any more than 12". If she gained a little fat she would probably look 100x better. I agree she looks gross though

Is that photoshopped? seriously? I haven't seen Madonna in years and all, but DAMN.

ArroganceInStep

One thing to be wary of when lifting heavy is that in the very short term you may see some swelling. This is due to your body essentially saying "WTF that hurts!!!". It goes back to normal after a bit though. A lot of women I know see that and freak out about it.

hesn92

I think a definition on a woman's arm is beautiful but to each their own. Your arms are big because of the excess body fat... drop that with a calorie deficit and your arms will probably get smaller...

Cristofori44

So I SHOULD lift heavy, and I won't bulk up? That doesnt make sense to me, lol. Chicks w/muscles like Madonna for instance looks weird to me.

The latest research I've read is that heavy weights vs. light weights doesn't matter, so long as you fatigue the muscle; i.e feel the burn. One issue w light weights is that people don't fatigue the muscle, so it poses no advantage. You want those muscles to burn so your body expends energy repairing the burn (which is small, healthy tears in the muscle fibers)...so you burn more calories just sitting around doing nothing (or sleeping) while your body builds lean muscle tissue.

If you're doing circuit training and fatiguing the muscles you will get the benefit. I alternate between heavy weights and circuits but usually get the better burn with heavier weights. One downside of heavier weight, however, is that if you don't have correct form it could increase the risk of injury, but so long as the form is right, and you warm up, should be no problem. You could try a general warmup for 5 mins, and then for each weight exercise, do a warmup set at light weights then go heavier for three sets (picking a weight where your muscle burns on the 10th to 12th rep) with 30-60 rest in between sets...see how you do.

Bakkasan

madonna doesn't have bulky muscles, she just has very low body fat. I wouldn't put her arms at any more than 12". If she gained a little fat she would probably look 100x better. I agree she looks gross though

Ain't that the truth.

OP unless you are genetically gifted(or cursed depending on your POV), you cannot "bulk" as a female unless you are in a serious calorie surplus AND dedicated.

Cristofori44

madonna doesn't have bulky muscles, she just has very low body fat. I wouldn't put her arms at any more than 12". If she gained a little fat she would probably look 100x better. I agree she looks gross though

Is that photoshopped? seriously? I haven't seen Madonna in years and all, but DAMN.

On the arms that has to be easily less than 10 percent fat. Wouldn't be surprised if they were 6 perc.

meshashesha2012

just lift heavy. if you dont like what you start to see then scale back. it's not like you're going to lift once and then WHAM you're built like a female bodybuilder.

also madonna's issue is more a factor of her low body fat than anything else. if you really look at her then you can see she's the size of a matchstick, even her arms

jamiealdridge02

I lift pretty heavy (for me anyways ) and I do not have bulky arms. They actually just look very thin unless I am carrying something. What does look awesome is when I am wearing a sleveless shirt or dress I don't have the flab of a lot of women. Plus, it feels nice to be able to pick up heavy things without help!

LorinaLynn

I lift pretty heavy (for me anyways ) and I do not have bulky arms. They actually just look very thin unless I am carrying something. What does look awesome is when I am wearing a sleveless shirt or dress I don't have the flab of a lot of women. Plus, it feels nice to be able to pick up heavy things without help!

Today I was in Target and saw a woman, probably around my age, with her teenage daughter (just guessing) trying to get a 34 pound box of cat litter in their cart. It took both of them. Now, I know I don't know their whole story and maybe they have medical issues and I shouldn't judge... but I felt a little smug picking up the same size box one-handed and putting it in my cart.

(I waited until after they were leaving. I'm smug, but not a total showoff!)

natalie412

I lift pretty heavy (for me anyways ) and I do not have bulky arms. They actually just look very thin unless I am carrying something. What does look awesome is when I am wearing a sleveless shirt or dress I don't have the flab of a lot of women. Plus, it feels nice to be able to pick up heavy things without help!

Today I was in Target and saw a woman, probably around my age, with her teenage daughter (just guessing) trying to get a 34 pound box of cat litter in their cart. It took both of them. Now, I know I don't know their whole story and maybe they have medical issues and I shouldn't judge... but I felt a little smug picking up the same size box one-handed and putting it in my cart.

(I waited until after they were leaving. I'm smug, but not a total showoff!)

Haha, that is funny. I love being strong too!! the other day I bent down and launched my nephew out of the pool, and he looked at me and said "Wow, you're strong!". Yes, yes, I am...

danilee1020

Thank you everyone! Makes sense, hopefully I will get toned arms, never have before, but we shall see! Thanks again. Skinny muscular or bulky muscular looks nasty on a woman TO ME. The girl who posted a pic on here (sorry forgot what your "name" is lol, ) Your arms look good!! Thank you for sharing.

danilee1020

Just measured, gained an inch....

ninerbuff

Just measured, gained an inch....

That's water in the muscle. When you train hard, your muscle will uptake excess fluid for glycogen storage (with the anticipation of another hard workout) and repair. It's natural and your arms will slowly get smaller from fat loss if your are in calorie deficit and consistent.


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Focusisfab

madonna doesn't have bulky muscles, she just has very low body fat. I wouldn't put her arms at any more than 12". If she gained a little fat she would probably look 100x better. I agree she looks gross though

WOW! She needs a greasy sandwich.

Focusisfab

I have a cute little bicep lump when I flex, but otherwise, my arms have only gotten smaller and tighter with heavy lifting.

Looking good! Great job!

qtiekiki

So I SHOULD lift heavy, and I won't bulk up? That doesnt make sense to me, lol. Chicks w/muscles like Madonna for instance looks weird to me.

Madonna doesn't have big arms. She just has very lean arms. My arms look lean normally, but you see muscle when I flex. It takes a lot of work for your arms to look muscular without flexing.

Yanicka1

Just measured, gained an inch....

Totally normal.... it is not new muscle mass. It is water retention

aamberrr

More woman should lift heavy, really heavy. Many studies have shown they won't become huge, but it promotes a healthy lifestyle and an overall increase in lean mass. Lean mass burns more calories and woman would have an easier time keeping the weight off with a higher % of muscle mass. We're not talking about "big" muscles, but simply more than you have now can have a dramatic impact on the calories you burn...while doing nothing!

Definitely! Also, while cardio workouts might show that you burn more calories than a lifting workout, your body continues burning calories hours after you finish lifting. Your metabolic rate stays up as your body fights hard to repair muscle tissue after a lifting session.