Ok, so I have managed to bulk up my arms. Help.

[Anonymous]

I have been working out consistently for the past four months. I have lost about 20 pounds. I am now hovering toward the low-end of my weight range. I have been doing chest press, shoulder press, pull downs, bicep curls, tricep press, & row. I only work out my arms two days a week. I only lift for 7 reps and 4 sets. I can't handle too much weight. I just saw a picture of myself in a sleeveless top and my arms are looking pretty beefy. What should I do to try to fix this? My legs are coming along, but not nearly so successful. I want tiny, tight arms. Help!

[Anonymous]

I'm confused. Are you're saying that while working out, you lost 20 pounds but instead of any of that weight coming from your arms they only got bigger than from when you started?

[Anonymous]

Exactly!

[Anonymous]

Your predicament sounds terrible. Fortunately, there is a solution.

Always remember that form follows function. If your arms get stronger, the muscles will grow. Moreover, the microtrauma associated with strength training will initially cause some inflammation which will give the arms a swollen look.

The solution is to get your arms as weak as possible. A weak muscle is a tiny muscle. Never carry a grocery bag if someone can do it for you. Try to permit your arms to hang loosely about your sides as much possible. Only lift them when absolutely necessary. If they can be immobilized by some kind of sling or cast, all the better.

In terms of the fat covering your arms, unfortunately the triceps region is, for reasons that aren't entirely clear, loaded with stubborn fat for many women. Bodyfat is not lost uniformly, and it is possible this area of your body will be the last to lean out. So you will probably need to become extremely lean everywhere else before you can truly have the tight, tiny arms you so covet.

[Anonymous]

I have the same problem, but in my legs.
My arms will NEVER bulk up however hard I train them, but one run and poof! My thighs get bigger.

I'm assuming your arms have some natural bulk to begin with.
I'm a pear. We all have to accept our shapes, OP. We can get leaner overall, but our proportions will stay the same.

[Anonymous]

You should change your load so that you are getting fatigued at 15 reps per set instead of 7 reps per set. This will maintain a toned look without adding bulk. If you also run a very slight caloric deficit your arms will also get thinner.

[Anonymous]

I love buff arms and wish I had them! Op others may be admiring them or maybe you are being too hard on yourself. It's awesome to be and look strong!

[Anonymous]

I have big guns too. It's just my genetic propensity. I gain muscle incredibly fast. It's one of the reasons my husband was attracted to me.

We have smart, athletic/musclar kids. I am glad their boys. I can't imagine a female produced by my DH and I. Maybe Serena 2.0.

In our mid-40s and the muscle hadn't atrophied. I now hit the weights harder. I used to do more cardio, but have decided to embrace my body type at last.

[Anonymous]

I love you, 20:42.

OP, I have the same issue - I work out daily, lift 3x/week and do yoga 2-4x/week. I have very defined biceps, triceps, shoulders and pretty much everything else. I am also not a stick person (no offense to skinny minnies) so I tend to look bulky in certain outfits and in pictures. So sometimes I feel self-conscious.

But people constantly compliment my arms. I get comparisons to Michelle Obama and pro athletes like Gabby Reese, and guys over the years have walked over to me in bars and asked if I was a professional athlete, like a swimmer. So I've learned to embrace the bulk.

My legs get defined too, and it makes it harder to wear high boots due to my calves, but I look great in skirts.

Embrace it!

[Anonymous]

Anonymous wrote:I have big guns too. It's just my genetic propensity. I gain muscle incredibly fast. It's one of the reasons my husband was attracted to me.

We have smart, athletic/musclar kids. I am glad their boys. I can't imagine a female produced by my DH and I. Maybe Serena 2.0.

In our mid-40s and the muscle hadn't atrophied. I now hit the weights harder. I used to do more cardio, but have decided to embrace my body type at last.

also, it's "they're"

[Anonymous]

Color me jealous, OP.

[Anonymous]

Other poster was right, you need to do lighter weight more reps.

[Anonymous]

Lighter weight/more reps doesn't tone any more than heavier weight/less reps. Toning is a COMPLETE MYTH, people. There is only building muscle and losing fat. Toning was a term invented by trainer for imbecile women who insist they will look like men if they lift weights.

If you are not genetically predisposed to have "tiny, tight" arms, guess what? You're not going to have them.

[Anonymous]

Anonymous wrote:Lighter weight/more reps doesn't tone any more than heavier weight/less reps. Toning is a COMPLETE MYTH, people. There is only building muscle and losing fat. Toning was a term invented by trainer for imbecile women who insist they will look like men if they lift weights.

If you are not genetically predisposed to have "tiny, tight" arms, guess what? You're not going to have them.

OP here. Guess what, I had them before. My arms have gotten bigger as in 11.5 inches measured at center of bicep compared to 10.5 inches since I started my weight loss and weight training 4 months ago. I simply asked for some advice about how to adjust. You fitness people are such bullies. I have IN FACT bulked up by lifting weights. Since I posted, the trainer at the gym told me to cut back on the number of upper body exercises I do, do not increase weights, but DO increase reps. So there. Hopefully that will help. I like having definition, but I do not want large arms in proportion to my smallish body.

Thanks to all that tried to help. And the pp who actually felt the need to correct someone's English seriously needs to find a hobby and stop being such a mean girl.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Lighter weight/more reps doesn't tone any more than heavier weight/less reps. Toning is a COMPLETE MYTH, people. There is only building muscle and losing fat. Toning was a term invented by trainer for imbecile women who insist they will look like men if they lift weights.

If you are not genetically predisposed to have "tiny, tight" arms, guess what? You're not going to have them.

OP here. Guess what, I had them before. My arms have gotten bigger as in 11.5 inches measured at center of bicep compared to 10.5 inches since I started my weight loss and weight training 4 months ago. I simply asked for some advice about how to adjust. You fitness people are such bullies. I have IN FACT bulked up by lifting weights. Since I posted, the trainer at the gym told me to cut back on the number of upper body exercises I do, do not increase weights, but DO increase reps. So there. Hopefully that will help. I like having definition, but I do not want large arms in proportion to my smallish body.

Thanks to all that tried to help. And the pp who actually felt the need to correct someone's English seriously needs to find a hobby and stop being such a mean girl.

Your trainer is telling you what you want to hear. I'm certain you've been complaining to him/her that their training isn't working the way you want it to. Don't believe me? Google "toning is a myth" to get started. It'll put up lots of information. You can start here:

http://www.bettermovement.org/blog/2012/some-myths-about-toning

If you've really grown such hulk arms, and are indeed a scientific rarity, have you looked at your diet? Because if your muscles grow, but you do nothing to burn any fat around them, obviously their circumference is going to grow. And therein would be your problem.