Ever wondered how to get those lean, toned arms that make you feel strong and confident? You're not alone! I get asked about my arms all the time, and today, I'm spilling the beans on how to achieve this look. Spoiler alert: it’s easier than you think if you follow the right strategies! In this episode, I'll break down the three critical steps to building great arms, with a special focus on the one step everyone tends to overlook. First, let's talk workouts. To build muscle, volume is key. I’ll explain the importance of compound movements involving pushing and pulling, which engage multiple muscles, including the triceps and biceps. Discover how to structure your workouts with the right sets, reps, and weekly frequency to maximize muscle growth. Plus, I'll share why hitting the point of near-fatigue at the end of your sets is crucial for those sculpted arms. But building muscle isn’t just about the gym. Nutrition plays a huge role. Learn how much protein you really need (hint: more than you might think) and which specific supplements can give you an edge. I'll also reveal my personal hacks to ensure your muscles are well-fed and ready to grow. Finally, let's get real about fat loss. To show off those newly built muscles, you need to shed the fat covering them. I’ll guide you through effective calorie tracking and the benefits of high-intensity interval training (HIIT) to torch that fat. Plus, some insider tips on maintaining overall activity levels throughout the day to stay lean.   FULL show notes: https://www.jjvirgin.com/tonedarms Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy Timeline Mitopure (Urolithin A): https://www.timelinenutrition.com/partners/jj-virgin Reignite:Wellness Amino Power Powder: https://reignitewellness.com/products/amino-power-powder Reignite:Wellness Omega Plus: https://reignitewellness.com/products/omega-plus Reignite:Wellness Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Download my FREE Protein Cheat Sheet: jjvirgin.com/proteincs Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off   Learn more about your ad choices. Visit megaphone.fm/adchoices