Drastic results in the gym are often fuelled by drastic measures, but even modest efforts can bring meaningful change.
A TikTok fitness enthusiast recently demonstrated her upper arm development after adhering to a six-month programme combining minimal equipment with dietary adjustments.
Melina (@melinagxo) shared her transformation journey on TikTok, revealing how she sculpted her arms using "light weights only" while maintaining a calorie deficit.
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Melina adopted a calorie deficit while following the exercise regimen
|TIKTOK
Her approach paired targeted resistance training with a controlled calorie reduction to achieve visible muscle definition.
Documenting her progress online, she showcased the dramatic changes one can achieve when the right method is consistently applied.
More importantly, the programme Melina recommends is accessible, requiring only basic gym equipment rather than heavy weights typically associated with muscle building.
Tricep curls
The routine begins with traditional bicep curls, performed by gripping a dumbbell with the palm facing downward before gradually lifting the weight through elbow flexion.
The elbow should be positioned near the torso while lowering the dumbbell back to its initial position, creating tension throughout the front portion of the upper arm.
Barbell curls
Barbell curls involve standing with feet positioned at shoulder distance while gripping the bar from below.
Hands are placed slightly beyond hip width before drawing the barbell upward toward the chest, engaging the abdominal muscles and maintaining proper posture through the back and shoulders.
Tricep pull-downs
Melina's routine incorporates tricep-focused movements to target the rear portion of the upper arms.
For tricep pull-downs, exercisers adopt a slight knee bend whilst activating their core muscles and drawing their shoulder blades together.
The movement requires keeping elbows and upper arms tight against the body while pressing the weight downward until full arm extension is achieved. The return phase should be controlled and deliberate.
Overhead cable tricep
Overhead cable tricep extensions begin with the rope positioned behind the head through elbow flexion.
Upper arms remain stationary throughout the movement, with only the forearms travelling as the arms straighten to complete each repetition.
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Muscular development doesn't necessitate complex equipment
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Developing upper arm strength delivers benefits that transcend visual improvements, contributing to enhanced bodily stability and skeletal health.
In fact, research indicates that consistent arm training promotes better equilibrium and fortifies bone density over time.
Melina's method demonstrates that significant muscular development doesn't necessitate complex equipment or extreme weight loads.
Furthermore, the eight-week transformation is proof that dedication to fundamental movements, combined with nutritional discipline, can yield substantial results.