Big Arms

[JordynLea]

My biggest trouble-spot is my arms. I'm going for arms similar to Madonna's and it's not happening. I've gone from 25% bodyfat to 18% bodyfat since February but my arms are exactly the same size and look basically the same as when I started measuring.

My question is: are lower weights/high reps or high weights/low reps the way to correct this problem? I'm currently staying in the middle working to failure at about 8-12 reps, depending on the specific exercise. I'm happy with my overall progress otherwise. I've only lost about 6 pounds but 7% bf so I must be doing something right. Right?

I always thought higher weights was the way to go but they already look out of proportion to the rest of my body. Yikes!! I feel like I'm turning into one of those women who are afraid of lifting too heavy. Yet I'm afraid going too light will be a waste of time and not change anything...

Please help. [img]/forum/images/graemlins/confused.gif[/img]

[Adam Knowlden]

Hello!

What is your current workout split like?

Are you changing exercises frequently?

[ QUOTE ]
I'm currently staying in the middle working to failure at about 8-12 reps, depending on the specific exercise.

[/ QUOTE ]

Go between a range of 6-15.

But answer those other questions and we can help you a little more!

You can also start a journal in the online journal forum if you want, and we can help you as you progess! [img]/forum/images/graemlins/cool.gif[/img]

[Patyal68]

What's your diet like? Are you taking enough protein? L-Glutamine? Creatine? Omega 3 & 6 oils? I'd suggest you to post a sample of your meal plan.

[JordynLea]

The diet I've been following is a CKD. I eat low-carb during the week with protein at 1-1.2g/lb. bodyweight. Saturdays I eat clean carbs with minimal fat.
Just this week I changed my workout split, because I was getting burnt out doing so much cardio & I had been on my previous split for 3 months. So it may be too soon to ask the above question. I'll tell you about my previous & current workout splits.

Previously (for the last 3 months):
Mon:Full-body workout (mod-heavy weight)
Tues: 45 min. AM cardio/20 min. PM HIIT
Wed: Full-body workout (mod-heavy weight)
Thurs: 45 min. AM cardio/20 min. PM HIIT
Fri: 45 min. AM cardio/20 min. PM HIIT
Sat: Full-body depletion workout (light weights/higher reps)
Sun: Rest or 60 min. low-intensity cardio

Current:
Mon:Shoulders/Abs
Tues: Back/Biceps
Wed: Legs/Calves
Thurs: Chest/Triceps
Fri: 20 min. HIIT
Sat: Full-body depletion (light weights/higher reps)
Sun: 20 min. HIIT

So as you see, I've been mixing up heavy & light weights during the week.

This is my first week on this new split so I've kept my calories and macronutrients in the same range as before. I'm guessing I may have to lower calories since I've cut out so much cardio. I'm not going to lower calories until I know for sure but I'm guessing my body may appreciate the break from all the cardio.

I am taking L-Glutamine and getting in my omega 3s & 6s. I have not tried creatine since I'm doing keto Sun-Fri. Also, any opinions on topical yohimburn on my arms? I've heard of it used on abs, glutes & legs but never arms.

Thanks for the replies. You're a knowledgeable group of girls!!

[Patyal68]

Your new split looks a lot better than the old one. Now you seem more focus in isolating specific muscles. May I suggest a change? I would work back, shoulders, chest and traps same day; then biceps and triceps together on a different day. I would rest every 3rd or 4th day and incorporate cardio on the same day that you work out your abs.

I also recommend you to read this article http://www.abcbodybuilding.com/magaz...urningdiet.htm and find out how you are distributing your carbs intake. See it's not enough to eat carbs but to know "when" and "what type" you need to eat. Same with glutamine and the omega oils, it's not enough to take them, but to to know when you get the most benefit of.

Finally, I recommend you to check the workout tab and read the specific training for biceps and triceps.

Good luck

[Elle]

Fat sticks to my arms like glue....so I feel for ya. As my muscle mass increases, so do my arms without much improvement in definition. It is coming though...I'm only finishing the 3rd week of my cut, so I must be patient. Grrrrrrrrrrr!

[Jenn]

How big are your arms now? I don't know what Madonna's arms look like. Do you want bigger or smaller or just that nice definition?

Personally I want arms like the woman in Sicily1962's avatar (thats not you is it Margie?)

[Elle]

My biceps are almost 14inches when flexed...I'll probably go down a bit as the weight comes off!

[JordynLea]

Wow! I checked out Sicily1962's avatar, maybe my arms aren't that big. lol

FYI, here's a picture of Madonna where I think her arms look awesome:

Here's what I've got to work with:

[Chicker]

Hey...I kinda have madonna arms. Sorta...kinda...