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While some women reportedly spend up to $20,000 to achieve sculpted “trophy arms,” a New York City fitness trainer says a focused at-home routine and good nutrition can offer a more affordable alternative.
Marfred Suazo, better known as Fonz the Trainer, said he often has clients looking to obtain what he calls the “Holy Grail” of guns.
Building trophy arms doesn’t require daily training, but exercise selection, controlled movements and nutrition are important, according to Suazo, who runs a program called Decade Strong Blueprint.
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“A lot of people talk about tone and things like that, but I think the best thing — the epitome of an arm — is having it well-balanced and well-framed in the body, and having the right proportion from the shoulders to the triceps and biceps,” he told Fox News Digital.
A New York City fitness trainer says a focused at-home routine and good nutrition can help people achieve “trophy arms.” (iStock)
The goal should be appropriate proportion to a person’s figure rather than their height, Suazo stressed.
According to the coach, a structured approach can help people get the most out of their training time.
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“Most of us don’t have a lot of time available to do this, so we want to do it as smartly and efficiently as possible,” he said. “A more planned training protocol will get you to the point where you actually start to see the arms develop and change shape.”
Suazo shared the following tips for building stronger, more defined arms.
No. 1: Choose the right exercises
Suazo recommends combining exercises that work multiple muscle groups, such as pull-ups, rows, and chest presses, with movements that target specific areas, including lateral raises and triceps extensions.
“We build our muscles with these bigger movements, these compound movements, and then we detail everything else with lateral raises, triceps extensions and overhead triceps extensions,” he said.
Building sculpted “trophy arms” doesn’t require daily training — but exercise selection, controlled movements and nutrition are important, according to the trainer. (iStock)
No. 2: Find the right frequency
Suazo recommends training the arms twice a week, noting that chest and back workouts also work these muscles.
“Two to three times a week, I think, is more than enough.”
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Adults should engage in muscle-strengthening activities that work all major muscle groups at least two days a week, according to the Centers for Disease Control and Prevention.
Muscle-strengthening activities may include lifting weights, using resistance bands, or performing strength-training exercises such as push-ups.
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It is also important to give the muscles time to recover. The National Institutes of Diabetes and Digestive and Kidney Diseases recommend against working the same muscles on consecutive days.
#3: Focus on Controlled Movement
Some common mistakes include rushing through exercises and not using “a full range of motion,” Suazo said.
“Range of motion” refers to a comfortable range performed with good technique, without forcing a painful movement.
The trainer recommends combining exercises that work multiple muscle groups, such as pull-ups, rows, and chest presses, with movements that target specific areas, including lateral raises and triceps extensions. (iStock)
Suazo emphasized deliberate, controlled movements rather than simply rushing to achieve a target number of repetitions.
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“Moving with intention is the most important thing, because you really fatigue the muscles and you get growth and stimulation from it,” he advised.
Lighter weights can also strain muscles when the exercises are demanding enough, Suazo added.
“We build muscle with these larger compound movements.”
Make Nutrition Count
Nutrition also plays a role in achieving desired results, Suazo said.
“You use the gym and all your training programs to shape the arm as best as possible and develop the areas you want. To reveal these things you can only do it with good nutrition.”
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Protein helps the body build, maintain and repair muscle, according to the National Institutes of Health’s Office of Dietary Supplements.
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Suazo recommends three to four meals per day, with protein included throughout the day.
“You want to eat high-protein meals several times a day,” he said. “This will help reveal all the hard work you put in in the gym to aesthetically develop a great physique.”
Gn Health
