Best work out for long lean ams?

DJ2120
DJ2120 Posts: 407 Member
edited December 2024 in Fitness and Exercise
My arms are naturally muscular and when I work out they tend to get bulky very quickly. I think it's just genetics because even before I worked out my arms have always been a bit muscular/big. What kind of work outs can I do on my arms to give them more of a long lean look?
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Replies

  • wellbert
    wellbert Posts: 3,924 Member
    Diet.

    Continue to lose weight, and they will look lean.
  • DJ2120
    DJ2120 Posts: 407 Member
    Diet.

    Continue to lose weight, and they will look lean.

    Well, I'm 5'4 and already 115 pounds. I might lose another 5-6 pounds. So I don't think that will have a huge effect on how they look. I was hoping there would be some exercises that would help.
  • wellbert
    wellbert Posts: 3,924 Member
    That's certainly pretty light! Unfortunately you can't change muscle length (ie: making them long and lean.)

    Pics of arms?
  • karensoxfan
    karensoxfan Posts: 902 Member
    Diet.

    Continue to lose weight, and they will look lean.

    Well, I'm 5'4 and already 115 pounds. I might lose another 5-6 pounds. So I don't think that will have a huge effect on how they look. I was hoping there would be some exercises that would help.

    There are no exercises that will make your arms longer. There are no exercises that will make your arms *look* longer. If you think they're too bulky, then you'd need to lose weight and allow yourself to lose some of that muscle.
  • DJ2120
    DJ2120 Posts: 407 Member
    That's certainly pretty light! Unfortunately you can't change muscle length (ie: making them long and lean.)

    Pics of arms?

    0F9D8A38-22A1-4FEB-96D6-F0CF655E2AC8-9552-00000997E4E4CCCC.jpg

    Hope the pic works.
  • DJ2120
    DJ2120 Posts: 407 Member
    I don't think it worked. Maybe this?

    <a href="http://s72.photobucket.com/albums/i195/Nyla2120/?action=view&current=0F9D8A38-22A1-4FEB-96D6-F0CF655E2AC8-9552-00000997E4E4CCCC.jpg&quot; target="_blank"><img src="http://i72.photobucket.com/albums/i195/Nyla2120/0F9D8A38-22A1-4FEB-96D6-F0CF655E2AC8-9552-00000997E4E4CCCC.jpg&quot; border="0" alt="Photobucket Pictures, Images and Photos" /></a>
  • wellbert
    wellbert Posts: 3,924 Member
    I copied and pasted the link, which works OK.

    I'm not an expert and I don't have a caliper, but yeah. I don't think you have much fat to lose there. I know my opinion doesn't mean anything vs your own self perception but damn you have some sexy arms!
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    That's certainly pretty light! Unfortunately you can't change muscle length (ie: making them long and lean.)

    Pics of arms?

    0F9D8A38-22A1-4FEB-96D6-F0CF655E2AC8-9552-00000997E4E4CCCC.jpg

    Hope the pic works.

    Your arms look beautiful! I'm not sure what the complaint is. :huh:
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Put your arms in casts and let the muscles atrophy for a month or so. That's about your only option at this point. Or you could embrace your nice looking arms. Whatever works!
  • DJ2120
    DJ2120 Posts: 407 Member
    Thanks everyone! I guess I just need to learn to embrace them.
  • Plates559
    Plates559 Posts: 869 Member
    Its called your insertion point.

    Your genetics decided there it wanted to attach the ends of muscle groups and well your body decided to grow short biceps. Nothing you can do about it but realize a huge populous of people have the same thing and love yourself.

    As far as body building I'm pretty sure they do score with insertion points in mind but its not a game changer.
  • samhigh
    samhigh Posts: 86 Member
    Cut out any focused arm work - no bicep / tricep exercises. You will work your arm muscles when doing back/chest exercises.

    Do some good, focused static stretching after exercise to elongate the muscles.

    Yoga could also be beneficial, if for no other reason than stretching the muscles we spend so much time contracting during strength training.
  • mdelcott
    mdelcott Posts: 529 Member
    You look fantasic. I aim for my arms to look like yours
  • sk2775
    sk2775 Posts: 699 Member
    Wow...what's wrong with your arms? They look awesome.....I hope that one day I can also get my arms to look like something of what your's look like....:-)
  • EyeLikeTacos
    EyeLikeTacos Posts: 324 Member
    I like your make up
  • _AllieCat_
    _AllieCat_ Posts: 515 Member
    I'm going to butt in and say -- Your arms look beautiful. You are strong and fit!

    I would love my arms to look like yours one day, and since I tend to be muscular (and I weight train on a regular basis) I am sure the more fat I lose the more my arms will look like yours. Some other people mentioned it already, but it's genetics. Every body is different and yours tends to have nice toned arms.
  • Brunner26_2
    Brunner26_2 Posts: 1,152
    Hold a dumbbell in each hand and spin in circles as fast as you can. The centrifugal force will lengthen your arms.
  • yogamama30
    yogamama30 Posts: 29 Member
    I'm certainly not an expert on this matter, but I have been told that more stretching can help create long and lean muscles verses bulky short ones...
  • hottottie11
    hottottie11 Posts: 907 Member
    wow she said her arms are bulky:laugh:
  • yogamama30
    yogamama30 Posts: 29 Member
    oh, and your arms are fabulous too! They definitely don't look too bulky to me :)
  • wellbert
    wellbert Posts: 3,924 Member
    I'm certainly not an expert on this matter, but I have been told that more stretching can help create long and lean muscles verses bulky short ones...

    no
  • qtiekiki
    qtiekiki Posts: 1,490 Member
    Your arm look awesome. It looks lean and muscular, not bulky, IMO.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Do some good, focused static stretching after exercise to elongate the muscles.

    No.
    I'm certainly not an expert on this matter, but I have been told that more stretching can help create long and lean muscles verses bulky short ones...

    No.

    The only way you're going to get longer muscles is to lengthen the bones. Technically you can do this with some painful surgical options.
  • Plates559
    Plates559 Posts: 869 Member
    She could get the biceps detached and re-attached like in a bicep tear surgery...
  • Plates559
    Plates559 Posts: 869 Member
    I'm certainly not an expert on this matter, but I have been told that more stretching can help create long and lean muscles verses bulky short ones...

    yeah stretching helps with flexibility and removing knots/tight spots, it would change your genetics sorry.
  • Rubie81
    Rubie81 Posts: 720 Member
    You're kidding right? There is absolutely nothing wrong with your arms. They look fantastic.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Those are some SPECTACULAR looking arms. :love:
  • odusgolp
    odusgolp Posts: 10,477 Member
    that's not bulky, that's hot. Now hush and love it :)
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Agreed. You have awesome arms. Strong is sexy!
  • waldo56
    waldo56 Posts: 1,861 Member
    Do some good, focused static stretching after exercise to elongate the muscles.

    No.
    I'm certainly not an expert on this matter, but I have been told that more stretching can help create long and lean muscles verses bulky short ones...

    No.

    The only way you're going to get longer muscles is to lengthen the bones. Technically you can do this with some painful surgical options.

    Some among the gymnastics community believe the arm muscles can be lengened somewhat by primarily doing straight arm strength training, expecially the biceps. There is some reason to believe it too since the average advanced male gymnast does tend to have a very small elbow-bicep gap, and their biceps are built primarily by statically resisting overextension in the elbow (as is done with the planche, maltese, and back lever), using strength while at full stretch.

    That doesn't really help the OP though.
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