Well-defined arms with lovely shape are the perfect accessory to your dream body. Plus, they make any sleeveless dress or tank top look even better. Don't shy away from curling hard and heavy. Trust me: Your arms are not going to rip out of your sleeves. Women don't produce nearly enough testosterone to make huge gains quickly. Even the biggest guys know that building a lot of muscle takes time.

Everyone wants bigger arms, but there's no such thing as a magical workout you can do to get them. Here are the most crucial concepts you need to understand when it comes to building bigger biceps! If there's one constant in biceps training, it's that you have to do a basic curling motion—a movement in which your elbow flexes against resistance—to add strength and muscle size, but that's really just the beginning. If standard curls were all you needed to build bigger arms, you'd probably have huge guns by now, and this would be a very short article!

The glutes are a surprisingly fickle muscle group. Often, you feel like you're working them, but you're only working part of them—and not even that hard! Think about those classic butt-builders like squats, deadlifts, step-ups, and lunges. Sure, they all hit the gluteus maximus, but the truth is that the quads and hamstrings usually "butt in" on these movements and hog most of the muscle activation. Even the increasingly popular hip thrust can use as much quad as butt!

“In short, it’s the intensity and volume of your workouts, how often you’re training, how many sets you’re doing, in total, per body part, and whether you’re getting sufficient protein quality and quantity,” says Arent. We’ll go into the nutrition specifics in a bit; but if you’re aiming for at least a gram of protein per pound of body weight, that’s a good place to start. Though, Arent notes, recent research says a little more protein might even be better. Rest and recovery is also a huge component. Give your muscles time to repair and give them the nutrients necessary to do that. Protein gives your body amino acids that repair, build, and maintain muscle; and carbs replenish your energy stores and get you ready for the next intense workout.

The key to seriously sculpt abs is by eating clean in the kitchen. “You could be doing the greatest abs workout ever, and they’ll never be seen because of a layer of fat over them,” says Saladino. So stock up on our fittest foods Opens a New Window. while adding these moves to your regimen for a ripped core in no time.