People always assume I must train my arms like crazy—but here’s the truth: I don’t waste time isolating muscles when I can train for life. Instead of endless bicep curls or tricep kickbacks, I focus on compound movements that not only sculpt lean, strong arms—but also strengthen your chest, shoulders, and back all at once.
In this video, I break down exactly how I train my arms—without actually “training arms.”
You’ll learn:
✅ Why push-ups, dips, and overhead presses are better than arm machines
✅ How to build a weekly routine using upper body push and pull movements
✅ The magic number of total sets per week to grow muscle (hint: it's 20)
✅ How to make your workouts more functional so you’re training for life—not just the gym
This isn’t about looking shredded for the mirror. It’s about building muscle that burns fat, balances hormones, and keeps you strong through menopause and beyond. Ready to work smarter, not harder? Hit play.
Let’s age powerfully. Let’s train with purpose. And let’s get those arms strong—not skinny.
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I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.
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Forget everything you think you know about weight loss, aging, and your body. For decades, we’ve been told that getting healthy means getting smaller – that shrinking your weight is the key to looking and feeling better as you age. But that mindset has led millions of women down the wrong path.
The truth is, it’s not about how much you weigh, it’s about what your weight is made of. And the secret to staying lean, strong, and energized at any age isn’t dieting – it’s building and maintaining muscle.
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Agreed, when I was in the 82nd Airborne, spent a while stretching , then jumping jacks for a while, then push ups of maximum reps until muscle failure, then maximum sit ups until muscle failure, then 4-5 mile run on street or off road cross country while staying in formation and singing cadences on a average day.
A good and concise video!❤
I have a harder time getting definition in my legs. My legs are muscular but it just looks thick, without definition, which doesn’t look any better than just a fat thigh.
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This was valuable. Thank you JJ! 🙏💪❤