How to avoid buff arms!?

electricmeow

I love my part-time retail job. And my job is appreciating my physical endurance. I'm not as strong as the guys, but for a girl, I can lift and maneuver heavy loads (25-60lb loads) quite efficiently. But I certainly have to build up strength to lift over my shoulder.

I was thinking today how my arms are already muscular, in a way where its okay for a female, but wouldn't want any more. Its not even the amount of muscle, but the distribution. I've heard its good to build muscle for metabolism blah blah, women don't gain muscle like men (not true, I have PCOS and too much testosterone haha), and even to choose a different exercise altogether. Obviously the last isn't an option...but maybe there's something I can do to avoid gaining so much arm muscle? This job is 2 days a week max.

And the cosmetic issue isn't up for debate with me (you guys go ahead) I just want to know if its avoidable. Maybe postponing my protein intake?

wellbert

You can avoid buff arms by not taking steroids or testosterone supplements.

electricmeow

don't know if you're saying that toward me or in general. i have higher testosterone because of cysts on my ovaries. no steroids here.

wellbert

don't know if you're saying that toward me or in general. i have higher testosterone because of cysts on my ovaries. no steroids here.

Yes, but still immensely below the testosterone required for your arms to get hyooge.

yo_andi

I have PCOS and even with the additional androgen/testosterone I still haven't gotten to the point where I look like Ah-nold Schwarzenegger so frankly, my dear, don't worry about it.

NikoM5

I guarantee your arms will not get too buff. Men, who have the genetic disposition, hit the gym regularly with the INTENT of building their arms, and eat a ton of protein, have a hard time building their arms. You don't need to worry

Graceious1

You won't get buff you will just be more toned. I don't think women or men for matter becomes buff unless they deliberately bulk up by eating big and taking supplements.

OddChoices

Cut down protein intake. Add more aerobic activities.

purpleipod

You are not going to get hulk arms at a 2 day a week job as a female.

LorinaLynn

Honestly, with heavy lifting two to three times a week for almost a year and a half, my arms have only gotten smaller. Sure, there's a nice little bump when I'm flexing, but other than that, just a sleek, sexy arm.

You still have 16 pounds you want to lose. That's going to make a bigger difference in the size of your arms than any amount of lifting.

Typically, there's two extremes where women's arms look unappealing to some women. When there's excess body fat, and when there's not enough. When there's excess fat, the woman look burly. When there's very low fat, the muscles show a lot (think Madonna... she doesn't have big arms, she just has very low body fat). When you're in between... muscles just give the arms a sexy shape.

McBully4

I wish I could bulk up as easily as all these women that eat deficits.

emzack

I would recommend doing exercises that stretch as well as work the muscles, like yoga and pilates, in conjunction with body weight bearing exercises like pushups, pull ups, dips. People will argue with you all day about whether it is possible, but I agree with you that people are just built differently and some are more muscular than others.

I'm the same way -- more muscular by nature -- and I have to watch out for the buff arm syndrome. I've had people comment on how muscular my arms were, both negative and positive comments. Since changing my routine consistent with the above, I get those comments less and that makes me happy.

obsidianwings

Even when you get stronger you probably won't get any more muscular looking. If you want a softer look keep your body fat higher.

Cranktastic

nz_deevaa

I have PCOS and I lift heavy.

Really heavy. My overhead press number isn't my most impressive number but I it's nealy 100lbs.

My arms are not buff. The tops of them are still bigger than I want them to be, but that's because of fat, not muscle.

drmerc

Stop eating and try not to move your arms

SirDoctorofTARDIS

Best thing to do for not gaining muscle is doing a lower weight 60% (roughly) of your max and more reps 15 - 20ish. This will help you lean up with out bulking up.

Nerdy_Rose

I have PCOS and I lift heavy.

Really heavy. My overhead press number isn't my most impressive number but I it's nealy 100lbs.

My arms are not buff. The tops of them are still bigger than I want them to be, but that's because of fat, not muscle.

almost 100 lbs ohp? You're my hero. I can barely break 45 lbs.

jetscreaminagain

If you want to avoid buff arms don't:

be a man
inject steroids
walk around pumped and flexing (my profile picture is literally RIGHT after my workout. My muscles aren't so defined when I wear a sundress)
lift heavily 3 times per week on a hypertrophy program for a period of time measured in years
live in an alternate universe in which anyone--male or female- "accidentally" builds big muscles.

Folks need to understand when they start these threads there is a small undercurrent of insult towards those of us who are TRYING to build muscles and who work very very very very very hard for the muscles we build. There's the eww yuck factor (which you have been gracious in attempting to say, "this isn't for me, do what you want," and I do appreciate those efforts) but also the dismissing of all the hard work that it takes to build that level of fitness and muscle mass.

It literally does NOT happen by accident.

thatjulesgirl

It's definitely harder to build in a defecit, so make sure your defecit is decent (but not stupid, you still need to net at least your BMR). I'd aim for about a 20 - 25% cut. Also, add more cardio... you're less likely to build if you're doing cardio the days you're lifting heavy at work. Don't skimp on the protein though - it might make building muscle easier but it's pretty essential for reparing the damage. The stretching / yoga / pilates suggestion is good too

Yanicka1

I also have pcos and higher testosterone. I lift heavy and it only made me smaller. You are also at a deficit so impossible to gain muscle mass. I just spent 8 weeks eating a lot and I was only able to add about 2 pounds of muscle.

elprincipito

I guarantee your arms will not get too buff. Men, who have the genetic disposition, hit the gym regularly with the INTENT of building their arms, and eat a ton of protein, have a hard time building their arms. You don't need to worry

this.

emtjmac

IN B4 NROLFW

CorvusCorax77

don't know if you're saying that toward me or in general. i have higher testosterone because of cysts on my ovaries. no steroids here.

I have PCOS too...but not higher testosterone. Man...I wish!

I lift heavy and my arms only keep getting smaller...or nothing at all.

ps. Lady who OHPs 100lbs : You MY HERO!!

obsidianwings

IN B4 NROLFW

Hahaha!

FemininGuns

You should post a pic so we can be the judge... I would NEVER avoid buff arms!!! Plus I have never know anyone (male/female) who's ever had a problem in keeping their arms getting buff (even some that are PCOS)....

CakeFit21

I just want to say that "stretching" exercises like yoga and Pilates WILL NEVER change the shape of your muscles. EVER.

Either you have long muscles or not. It's genetic and you can't do anything about it.

victoria4321

You could always gain more fat and cover up the muscle.

Rayman79

I would recommend doing exercises that stretch as well as work the muscles, like yoga and pilates, in conjunction with body weight bearing exercises like pushups, pull ups, dips. People will argue with you all day about whether it is possible, but I agree with you that people are just built differently and some are more muscular than others.

I'm the same way -- more muscular by nature -- and I have to watch out for the buff arm syndrome. I've had people comment on how muscular my arms were, both negative and positive comments. Since changing my routine consistent with the above, I get those comments less and that makes me happy.

Oh, so you can change the length and shape of muscles now?

Jkmumma

Please don't mistake "buff" arms for defined arms. There's a HUGE difference between muscle definition and muscle bulk.

User819

Pick up anything & everything with your feet instead of your arms.