How to build long lean muscles in arms

My trainer told me lighter weights but more reps.

Light weights and more reps will tone. Big weights just give you big muscles

Agree with, less weight more reps. That's what I do with most of my weight lifting now. It does build muscle and keeps you tone. Like your new photo, your arms look good to me. Enjoy your day.

It is very hard to bulk up without all the testosterone in your system, such as a man has. For some reason women are afraid to lift heavier weights. I would go as heavy as you can to complete a maximum of 12 reps (12 reps are high enough), make sure you go heavy enough that the last couple of reps are difficult to complete, if not don't push yourself you won't be getting/seeing results.

Lifting heavier will not make you bulky unless you are taking performance enhancing drugs or are in a major caloric surplus. Good luck.

It may be that it looks bulky because you still have weight to lose. Underneath that thin layer of fat, they might be really defined! I don't think I'd worry about it until I was really close to goal weight.

It is very hard to bulk up without all the testosterone in your system, such as a man has. For some reason women are afraid to lift heavier weights. I would go as heavy as you can to complete a maximum of 12 reps (12 reps are high enough), make sure you go heavy enough that the last couple of reps are difficult to complete, if not don't push yourself you won't be getting/seeing results.

Lifting heavier will not make you bulky unless you are taking performance enhancing drugs or are in a major caloric surplus. Good luck.

I second this. Absolutely true.

I've always had relatively big arms (muscular big looking) and recently I have lost a little diameter off them. They definitely are stronger but losing that "fat muscley" look.

Just me personally, I think the best way to get toned is non-stop intense weight sessions that therefore by their nature cannot employ heavy weights. In other words keep breaks between sets short (say 20 seconds just to let that initial thump subside), then straight into the next set. And employ techniques that make the burn almost non-stop.

Regarding arms, an interesting example for biceps that I was doing for several weeks goes like...

Starting with dumbells in normal starting position for dumbell curls, raise your left dumbell to halfway up and hold it there while you do 5 reps with your right arm. On completion of that fifth rep lift that right arm to mid point and hold THAT arm at halfway position while you do 5 reps with left arm. Repeat all that. (so it is 5 reps with right arm while left is in isometric hold halfway up, 5 reps with left while right is in isometric hold, 5 reps right with left in isometric hold, 5 reps left with right in isometric hold).. then 10 full reps using alternating arms to finish off. (God that sounds confusing, hope it makes sense)

That's just one of heaps of variatons, but those more complex techniques tend to really keep the intensity on throughout a set.. as you start particularly into that second lot of 5 each arm you will definitely be burning big time and it won't let up.

So that's one set, and say you were doing 2 or 3 you could alternate them with tricep sets.... but whatever, keep breaks minimal. Ideally only about 20 seconds. That totally completely and utterly alters the workout, If I rested for say way over a minute, I could probably stay in the gym all day doing it with little additional benefit. Short breaks make a relatively short workout, say 45 mins max. really intense.

Just me, everyone finds what works for them and there are a million theories and techniques, but I have lost some diameter from my arms doing this kind of thing and they're becoming very solid muscle. The fundamental thing I'm saying is, non-stop intensity. Longer rests are fine for guys trying to gain muscle size by doing short heavy sets, but wrong for what you want to do.

People keep saying women don't build big muscles, but some of us do! I do. My arms bulk up really fast and look either fat or mannish when I do weights, especially as I have narrow shoulders and back, so they look even bigger in comparison. I have yet to find a happy compromise of toned but lean.

Most of the advice in this thread is wrong. Lift heavy, eat at a moderate deficit. Lose the body fat and your arms will no longer look fat.

Women lack the ability to add bulky muscles without taking steroids. In order to build bulky muscle you need 1) testosterone 2) a caloric surplus.

Not true, you also need a caloric surplus and testosterone to build big muscles.

^ This.