Not sure why your deform is so bad. Here's a mesh with a similar number of vertices to yours (4 columns, 20 verts high, relatively evenly distributed (even though this is probably not the best arrangement, see below)):
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You can try the arm project yourself here (with Spine 3.4.02+):
http://n4te.com/x/675-arm.zip
For the above I used some internal edges to get nice triangles, then used auto weights and clicked Smooth
a number of times. I didn't do any manual weighting, took less than 5 minutes. 🙂 Try doing auto weights, rotate the bones the most you want them to bend, Smooth
or otherwise adjust weights and vertices until it looks good, then put the bones back (it's nice to keep setup mode without a deform). You won't be able to use undo to rotate back since you want to keep your weight adjustments, so rotate the bones in animate mode. You can also select the bones and ctrl+c
, rotate, adjust weights, then select bones and ctrl+v
to paste the bone transforms back to what they were. Also you can use Edit Mesh
mode with Deformed
checked to move vertices around to improve where the mesh bends.
There will always be some volume loss at the joint with a tight bend. You can compensate for volume loss using deform keys, adding more vertices, or even adding a bone at the joint which you can scale to expand the vertices there. However, even without those workarounds, it shouldn't look as bad as your screenshots unless you've done something odd with the mesh or weights. You didn't show your triangles, so maybe they aren't nicely arranged, like the above?
You don't need so many vertices away from the joint, if you never deform those parts. You could move more vertices near the tight bend and get a better bend for the same vertex transform budget. Also you probably don't need so many internal vertices. I like to draw the bones, then do the weights. I put a vertex on each bone origin, then add more as needed. They don't necessarily have to go along the bone, but here is an example:
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I didn't spend any time trying to make the joint deform nicely, it could be improved by moving the vertices around and adjusting the weights.