How to Get Muscle Definition in Arms
Muscle definition is part and parcel of a lean, tone body. Obtaining muscle definition in the arms brings several benefits. Both men and women enjoy improved appearances from toned, well-defined arms. In addition, the exercise and diet needed to develop and maintain defined arms brings an assortment of health benefits, including improved cardiovascular health and increased bone density. The following steps will put you well on your way to sporting attractive, muscle definition.
Things You'll Need
- Balanced exercise schedule including weights and cardiovascular exercises.
- Low-fat, protein rich diet.
- Training notebook.
Instructions
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Prepare a nutritional regimen that supplies between one-half to one gram of high quality protein per pound of current body weight per day. Supplement the diet with protein powders and protein bars to maintain this high rate of protein consumption.
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Reduce fat intake to no more than 30 percent of total caloric consumption.
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Establish an exercise routine that includes 30 to 60 minutes of cardiovascular activity every other day, (e.g., Monday, Wednesday, and Friday).
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Train with weights every other day, (e.g., Tuesday, Thursday, and Saturday). Select exercises that overload the biceps and triceps muscles.
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Maintain a training notebook in which you record the weights lifted and number of repetitions accomplished in each set. Likewise, record nutritional information to track body response to foods consumed.
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Tips & Warnings
Examples of high quality protein sources include red meat, chicken, fish, and eggs. Tuna and shrimp are excellent foods that pack high quality protein with minimal fat.
On weight training days, aim for two exercises, of 3 to 5 sets each, for biceps. Perform an additional two exercises, of 3 to 5 sets each, for triceps. As you advance, add a third exercise for each muscle group.
The staple biceps exercise is the barbell curl. Dumbbell curls, which are similarly helpful, can be used for those who need lighter weights. Other options for biceps definition include pull-ups, concentration dumbbell curls, and pull-downs using a latissimus pull-down machine.
For triceps definition, consider barbell bench presses using a close grip (e.g., with hands spaced 12 to 18 inches apart). Other options include dips, reverse barbell curls, and triceps push-downs, in which a lat pull-down bar is pushed downward from a standing position with hands positioned on top of the bar.
For each exercise, use moderate to heavy poundages, which are those that you can lift for 6 to 15 repetitions per set using good form throughout. Increase weight and decrease repetitions with each set performed.
It is best to vary exercises over the course of a training regimen. Doing so works different muscles fibers and forces the arms to grow in response to the ever-changing stresses.
Beware of overtraining, which will impede muscle growth. Never lift weights on consecutive days, as adequate recuperation is essential to muscle growth.
