Hey all. so I’ve been (slowly) ‘recomping’, over the last 1-2 years or so. at a slow pace, although the 6 months seen the largest fat drop of all (25lb). had another dexa scan done, and to my surprise, i reached 20.3% BF while gaining 4.4lb lean mass at the same time.

My current morning weight is ~230lb at 6.3. goal is probably around 210lb which should me to 10%. all the fat is belly and some on sides

here is a overview;

all in all my arms on dexa are the weakest, and the only part which actually went down

that is despite having massive strength gains and visually definitely looking better. I went from 30->55lb bicep curl (2-3 last set), 70-130 tricep pulldown. my general training is like:
day 1: chest + biceps
day 2: legs
day 3: shoulders + triceps
day 4: back
day 5: a limited day 1-3, hitting 1rp/failure on everything.

 

bicep is typically: standing bicep curls dumbells (3 sets, 10/8/6), standing bicep curl flat bar (10/8/6), preacher curl
triceps is typically: overhead triceps push, triceps pull (machine), assisted dips, overhead triceps dumbells
apologies for my primitive terminology

is it just genetics? not looking to get jacked here, as i am fairly happy with the way I look already (minus the belly fat), but it is strange that everything grew but arms got smaller?

dexa thinks my lean mass if in the upper end, but I assume this is in regards to the average Joe, not the bodybuilder type ofc

Congrats on the weight loss! Are you happy with the direction everything is headed?

It sounds like you're diving into a solid plan for a recap. For arms, it’s about consistency and the right exercises. I’d suggest sticking with the basics like curls, tricep dips, and pull-ups, but mix in some heavier lifts like barbell curls or close-grip bench presses. That helps build size while keeping things balanced.Diet is just as important—focus on protein, healthy fats, and clean carbs to fuel those gains. If you're considering adding supplements, you might want to look into natural steroids. They're not like synthetic stuff but can still support muscle growth and recovery in a safer way.

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