Written By Jamie Bantleman
How To Gain Lean Arms
“Jamie, I want to get rid of my bingo wings!!” – This is a question that is asked on a regular basis by ladies that come to me for training or advise. Unfortunately, performing countless tricep kickbacks simply will not cut it just like 100 sit ups will not make a 6 pack appear over night. The reasons for fat gain around an area are much more underlying than simply not training enough.
Firstly, when we are looking to lose body fat from a specific area, expect fat to decrease around the whole body as spot reducing fat from a single area without losing it anywhere else just isn’t possible. However, we can look at reasons why you are not losing body fat from your arms before we even consider your training level.
If you take a look at BioSignature Modulation formulated by Charles Poliquin and The Poliquin Group, yet modified to suit other trainers and nutritionists around the world, the Tricep is one of twelve points where the skin-fold is taken to measure body fat and the possible effect of the change in the hormonal structure may have on the body. The tricep is understood to have a correlation to androgen balance. If you have a reduced level of testosterone and an increased level of oestrogen, fat gain can be found around the tricep and pectoral in particular.
Androgens can be balanced through an improved nutritional plan, use of supplementation and regular movement. Doing will mean the following:
» Reduce Sugar Intake
» Train 4 Times Per Week
» Take 15-30mg Zinc Per Day
» Take 500-2,000mg L-Carnitine Per Day
» Take 3,000-6,000iu Vitamin D Per Day
» Eat cruciferous vegetables at every meal
» Eat Animal protein at every meal
Once you are doing each of these things on a regular basis (6-8 weeks) you can then look at your training plan in much more details to achieve what you are aiming for. When training, you do not have to focus solely on training arms more than once per week as training your upper body targets your arms on a regular basis when pulling or pushing. For this reason, you are actually looking at your arms being targeted 3 times per week if you are training with a frequency of:
Day 1: Upper Body Push Session
Day 2: Legs
Day 3: Rest
Day 4: Arms
Day 5: Upper Body Pull Session
Day 6: Rest
Day 7: Repeat from day 1
Once you have maintained a quality training plan alongside the ideal sports nutrition protocol you are likely to of finding great results in fat reduction around the whole body, and in turn, found your arms looking aesthetically better.
The important thing to remember when looking at losing body fat from specific areas of the body is that our bodies do not just react to how we train, they are affected by how we treat our bodies in terms of what we eat, what supplements we take, how we sleep and how often we move. These are the basics of improving your body composition and your hormonal structure and if you can ensure these are all in working order you can look forward to an improved rate of fat loss in all areas.
Spot reducing body fat is very hard and near enough impossible, however, losing body fat generally is a science and with the correct tools can be done without a problem.
|A1||BB Close Grip Press||4||6-8||3010||30s|
|A2||EZ Preacher Curl||4||6-8||3110||100s|
|B1||EZ Bar Lying Tricep Extension||4||8-10||3110||30s|
|B2||DB Spider Curl||4||8-10||3010||100s|
|C1||Close Grip Press Up (on a bench if needed)||4||8-10||3010||30s|
|C2||Incline DB Curls||4||12-15||3010||100s|
|D1||Duel Rope Extension||4||20||3010||30s|
|D2||Straight Bar Cable Curl||4||20||3110||100s|
|E1||Single Arm Bicep Curl||1||5 mins||2010||x|
|A1||EZ Bar Lying Tricep Extension||5||12-15||2020||30s|
|A2||EZ Preacher Curl||5||12-15||2020||100s|
|B1||Single Arm Tricep Extension w/cable||5||12-15||2020||30s|
|B2||BB Spider Curl||5||12-15||2020||100s|
|C1||Standing Tricep Extension with EZ Bar||5||12-15||2020||30s|
|C2||Cable Spider Curls||5||12-15||2020||100s|
|D1||Overhead Bicep Curl on a Lat Pull Down||1||50||2020||x|
|A1||Close Grip Banded Fat Gripz Press||5||20||3010||120s|
|A2||Close Grip Press Up||5||20||3010||120s|
|B1||EZ Bar Fat Gripz Preacher Curl||5||20||3010||10s|
|B2||Seated 1 1/4 Curl||5||20||3010||60s|
|C1||DB Lying Tricep Ext||5||20||3010||10s|
|C2||Duel Rope Extension||5||20||3110||60s|
|D1||BB Spider Curl||5||20||3010||10s|
|D2||BB Reverse Curl||5||20||3010||60s|