JJ Virgin explains that toned arms come from training volume: the right exercises, sets, reps, and frequency. He recommends doing upper-body pushing and pulling movements at least twice a week, ideally three times, to build muscle.
How did you get those arms? So I get asked this all the time, and you may be surprised to learn that it's actually not that hard to get ripped, lean, toned arms. It's actually the easiest body part to transform if you follow the strategies I'm going to share in this video. So first, obviously, you have to work them. The thing that's critical for hypertrophy, building muscle, is volume. In order for you to build muscle, we've got to look at a couple different things. We need to look at the exercises you're going to do, the sets of those exercises, the reps within the sets, and how much per week. That's a lot to unpack. First of all, you have an exercise like, let's call it a push-up, and you are going to do a set of push-ups, and then you're going to do multiple times a week. We're going to divide it into upper body pushing and upper body pulling. I want you to do that at least twice a week, but ideally it's going to be better off if you do them 3 times a week.
