Struggling to define my arms

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Hi Guys

Great site and forum!

I'm quite new to this world of bodybulding, I'm 28 and been doing it for nearly 6 months now. I'm on the lean side and weigh 10.5 stone.

My objective is to stay lean and build muscle definition..... especially toning up my arms. I am not looking to "bulk up" or gain large mass.

I do cardio 2/3 times a week and upper body weights 2/3 times a week

Problem is although I feel a lot stronger and fitter my arms don't look that much more defined or toned

The staff at my gym aren't the most helpful if I'm honest.

Can anyone on here be kind enough to recommend which machines / workouts i can do in order for my arms to become more muscly and defined?

Thanks in advance

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[Bebop1980]

Welcome buddy, you should check out the beginner stickies as they have some great info.

[Fred]

Unless you are very short, at 10.5 stone you will not have what most would consider "big" arms. If you wish to define the muscle mass you already have then fat loss is in order. If you wish to add more mass, you will need to eat more. Don't worry you will not suddenly turn into Dave Tate!

Sounds like you need to read the beginners stickies before any of this will make sense however.

[Barrington]

The stickies are a good place to start. There are lots of exercises that will directly or indirectly work your arms out. For triceps i like Close Grip Bench Press and Dips, for biceps any sort of curl really. But its probably best to try a few things as people respond better to different exercises. Also its good to remember that lots of the bigger compound lifts will give your arms a pretty good workout.

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Thanks a lot guys... will look through the stickies now..... so many pages though.... you may hear back from me in a couple of years lol

Fred I'm 5"10. Have very little fat on my arms they used to be skinnyish but look (and feel) much stronger now.... but don't have that really toned bicep/tricep combo look yet

Have just started do dips and bench presses..... not sure what compound lifts are... will look it up on google now.... I tend to do most of my double bicep work on the cables lifting up to 50-60kg....

Appreciate your input, thanks

[Bebop1980]

Eat loads, Do the heavy compounds , get strong then concern your self with defined looks by cutting once you have developed more muscle.

Check out stronglifts, very easy to follow

[Fred]

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Thanks a lot guys... will look through the stickies now..... so many pages though.... you may hear back from me in a couple of years lol

Fred I'm 5"10. Have very little fat on my arms they used to be skinnyish but look (and feel) much stronger now.... but don't have that really toned bicep/tricep combo look yet

Have just started do dips and bench presses..... not sure what compound lifts are... will look it up on google now.... I tend to do most of my double bicep work on the cables lifting up to 50-60kg....

Appreciate your input, thanks

Sounds like you just need to put some overall muscle mass on all over unfortunately. Post up some pics iif you want to get peoples input on the way you look now and what to do, but at that height and weight, I suspect you just need to add overall mass.

[grzes83]

...and dont neglect Your legs

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...and dont neglect Your legs

Lol thanks! will that help my arms?! I try and do an hour of cardio 2-3 times per week.... hopefully that helps?!

Still reading the Stickies - aaarrrggghhh so much info... this is turning into the paralysis or analysis lol

[Elvis]

No, cardio will not help your legs get bigger, stronglifts 5x5 will though.