Marfred Suazo, better known as Fonz the Trainer, said he often has clients aiming to get what he calls the “holy grail” of arms.<\/p>\n
Building trophy arms doesn\u2019t require daily workouts \u2014 but exercise selection, controlled movements and nutrition matter, according to Suazo, who runs a program called the Decade Strong Blueprint.<\/p>\n
BIGGEST WASTE OF MONEY IN YOUR HOME GYM MAY SURPRISE YOU, FITNESS EXPERT SAYS<\/a><\/p>\n “A lot of people talk about tone and things like that, but I think the best thing \u2014 the epitome of an arm \u2014 is having it well-balanced and well-framed into the body, and having the right proportion from the shoulders to the triceps and biceps,” he told Fox News Digital.<\/p>\n A New York City fitness trainer says a targeted at-home routine and proper nutrition can help people achieve “trophy arms.” (iStock)<\/p>\n The goal should be proper proportion to a person\u2019s frame rather than size, Suazo emphasized.<\/p>\n A structured approach can help people make the most of their workout time, according to the trainer.<\/p>\n 10-MINUTE FITNESS HABIT CAN HELP ADULTS OVER 40 MAINTAIN MUSCLE AND STAY STRONG<\/a><\/p>\n “Most of us don\u2019t have so much available time to do it, so we want to do it as smartly and as effectively as possible,” he said. “A more planned-out training protocol will get you to that point where you really start seeing the arms develop and change in shape.”<\/p>\n Suazo shared the following tips for building stronger, more defined arms.<\/p>\n No. 1: Choose the right exercises<\/p>\n Suazo recommends combining exercises that work multiple muscle groups \u2014 such as pull-ups, rows and chest presses \u2014 with movements that target specific areas, including lateral raises and triceps extensions.<\/p>\n “We\u2019re building muscle with these bigger movements, these compound movements, and then just fine-detailing everything else with lateral raises, triceps extensions and overhead triceps extensions,” he said.<\/p>\n Building sculpted “trophy arms” doesn\u2019t require daily workouts \u2014 but exercise selection, controlled movements and nutrition matter, according to the trainer. (iStock)<\/p>\n No. 2: Find the right frequency<\/p>\n Suazo recommends training the arms twice a week, noting that chest and back workouts also work those muscles.<\/p>\n “Two to three times a week, I think, is more than enough.”<\/p>\n JUST 10 MINUTES OF DAILY FLOOR EXERCISES MAY IMPROVE BALANCE AND AGILITY, STUDY FINDS<\/a><\/p>\n Adults should do muscle-strengthening activities<\/a> that work all major muscle groups at least two days a week, according to the Centers for Disease Control and Prevention.<\/p>\n Muscle-strengthening activities can include lifting weights, using resistance bands or performing body-weight exercises such as pushups.<\/p>\n CLICK HERE FOR MORE HEALTH STORIES<\/a><\/p>\n It\u2019s also important to allow muscles time to recover<\/a>. The National Institutes of Diabetes and Digestive and Kidney Diseases advises against working the same muscles on consecutive days.<\/p>\n No. 3: Focus on controlled movement<\/p>\n Some common mistakes include rushing through exercises and failing to use a “full range of motion,” Suazo said.\u00a0<\/p>\n “Full range of motion” refers to a comfortable range performed with good technique, without forcing a painful movement.<\/p>\n The trainer recommends combining exercises that work multiple muscle groups \u2014 such as pull-ups, rows and chest presses \u2014 with movements that target specific areas, including lateral raises and triceps extensions. (iStock)<\/p>\n Suazo emphasized deliberate, controlled movements rather than simply rushing to reach a target number of repetitions.<\/p>\n CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER<\/a><\/p>\n “Moving with intention is the biggest thing, where you\u2019re really fatiguing the muscles and you\u2019re getting growth and stimulus out of them,” he advised.<\/p>\n Lighter weights can also challenge the muscles when the exercises are sufficiently demanding, Suazo added.<\/p>\n “We\u2019re building muscle with these bigger compound movements.”<\/p>\n Make nutrition count<\/p>\n Nutrition also plays a role in getting the desired results, Suazo said.<\/p>\n “You use the gym and all your training programs to really shape the arm as best as possible and build the areas that you want \u2013 to reveal these things, you can only do that with proper nutrition.”<\/p>\n![\"Side](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/10\/exercise.gif\")
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