The Secret To Lean Arms

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.

women lifting heavy weights

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.

Toned arms

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.

Training Plan


Order Exercise Sets Reps Tempo Rest
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
Order Exercise Sets Reps Tempo Rest
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
Order Exercise Sets Reps Tempo Rest
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


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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.

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