How to Get Super Defined Arms

What We Strive For

Next to the chest muscles, the arms are the body part that weight lifters spend the most time in the gym developing.

When you look at experienced lifters that have been doing this for a real long time, they have a combination of both. The reason why is because these are the largest muscles in the upper torso and they really stand out when they’re trained properly.

The problem is that most people don’t know how to properly work on them to make then grow. Not only do you need knowledge of your anatomy, you have to also know how your body works.

Keep reading if you’re interested to learn about how to you could get amazing arms in no time.

How to Get Super Defined Arms

Exercises for the arms can range from workouts performing high repetition work for an hour to curling heavy weights for a short amount of reps.

Learning about the function and biomechanics of the muscle fibers helps greatly when trying to build sizable muscle hypertrophy.

For example, the bicep brachii is a muscle that lies over the humerus and inserts right near the elbow. It also has two heads that separate into the long head and the short head:

Long Head: Does a majority of heavy lifting when it comes to flexion of the elbow. The long head of the elbow also really gets seen when it you do a double biceps pose from behind and you can really see the “peak” of the muscle:

Short Head: The other half of the biceps brachii muscle that’s closest to your chest and torso area. A majority of the biceps exercises specifically target this muscle, so it’s usually not underdeveloped. The challenge comes from working on this muscle in balance with the long head as well.

Triceps: The triceps aren’t really 2/3 of your arm as some would like to suggest, but they cover a larger part of your upper arm. There’s 3 heads of the triceps: lateral, medial, and long head.

Just like with the biceps, the long head of the triceps is the bigger of the group and carries the weight of the difficult pushing movements you had to do in the past.

Triceps could be difficult to develop since you have to balance the size of the lateral triceps to the long head. If one is bigger than the other, it could throw the proportions off, or even worse make your arms look a lot smaller.

The long head of the triceps is what gives your arms that bottom sweep that looks impressive when your arms are extended.
To get amazing arms that look defined and developed, you have to do more than just eat a lot of food and work out. Often when people want bigger arms they increase their calories so that they’re in a surplus, but the extra fat gets stored and covers up most of the developed muscle.

Without exercises that target ALL heads of the triceps and biceps, your training will leave you with a bigger arm, but not necessarily a defined one.

The Wrap Up

Getting super defined arms takes a lot more than just diet, rest, and regular exercise. You have to specifically know what you’re training and in the right order to do them in. Once you do the right things that actually get results, you’ll wonder why you wasted so much time doing anything else.

What else do you want to know?

How to Properly Develop Your Triceps

How to Gain Weight/Muscle Properly

Building a Wide V-Taper

How to Build A Powerful Chest