Julia Vins has captivated fans with her unbelievable physique, yet doll-like face. Now you can start looking just like her, as she shares some tips for getting bigger arms, and living a healthy lifestyle.
Vins, also known as “Muscle Barbie,” has been sharing some of her fitness tips with her fans. These allow people to get motivation, as well as providing a place for them to start their fitness journeys. This is something which has continued again, this time with a focus on arms, living healthy, and using supplements.
One of the things Vins is known for, is her massive arms. Her rounded shoulders and impressive biceps are something that is a goal for many. Therefore, she decided to share some hints to help you achieve arms like hers. She took to Instagram, with some solid advice to take your arms to the next level.
This is what she said about arms:
“Most often in the comments, you ask about how to build biceps to make your arms bigger.
And you are right because if you have a big arms, you look fit and people will always wonder how you did it.
But here is the simple secrets of how to make your arm really big, it works for 100%
1. To get a big arms, you need to concentrate on triceps training as well. Because triceps is growing very fast, training is very simple, this is a big strong muscle that likes big weights. So use volume training with high intensity.
2. Don’t pump with small weights. Small weights and a large number of reps are good, but in the case when you already have mass. If you do only pumping constantly, you will not see the result.
3. Don’t use too specific exercises. Only BASIC and PROVEN exercises will give you results.
4. Most important: When you train your arms, never take a long rest between sets.
5. If you haven’t seen the growth of your arm for a long time most likely you are using the wrong technique in the exercises. Pay attention to it.”
Another important part of improving your arms, is the proper use of supplements, which Julia Vins also gives tips on. There are a ton of different opinions and advice on proper supplement usage out there. However, in Julia’s experience, this is what works best for her.
This is what Vins thinks are the best supplements:
“Top 5 best Supplements for your muscles
There is such a wide variety of sports nutrition, that’s why people doesn’t know what to choose. So don’t spend your time and money to understand what exactly works, you can start with these supplements.
1. Creatine monohydrate
This is the cheapest and proven supplement, which is guaranteed increase your weight and strength. It provides energy to your muscles during workout.
How to use:
First week take 5 grams 4 times a day, dissolve in juice or in water with sugar.
Then 5 grams once a day.
Take 2 months, then take a break 3-4 weeks.
Why you should to use it with sugar?
Because it causes an insulin spike, making more creatine available to muscle cells much faster.
Note: don’t buy supplements of no-name brands, because it can be poor quality
2. Whey protein
This is an excellent supplement, especially if you can’t gain your protein intake (the norm is at least 2 grams per 1 kg of your bodyweight). If you don’t have a time because of your work/study schedule, you can always take protein with you and mix it with water in order to satisfy your hunger, not to eat junk food and reach your calorie norm.
This is my favorite supplement.
You won’t get instant results from BCAAs like from creatine. But it greatly improves your recovery. This is the best building material for your muscles.
I recommend taking BCAA at least 15 grams per day, then you’ll really feel the effect.
I think you already know about the positive effects of vitamins. But for sport It also regulates the processes of metabolism, energy synthesis, nerve conduction, prevent cell destruction. It will help you improve your adaptation for workouts, increase your stamina and improve your immunity.
5. Pre-workout complex
Many of you write me that you don’t have enough energy to train after work. I work a lot too, so I often use the pre-workout complex. It contains vitamins, BCAA, caffeine, taurine, beta alanine and many other useful things. It gives you pump, energy and good mood.
I don’t like pre-workouts with too much stimulants (such as caffeine and guarana) because they impair concentration and it’s not too good for health.”
However, none of this matters, if you are not living a healthy lifestyle. As Julia Vins points out, there are a ton of people who try to offer advice on living healthy, as well as what workouts to do to help you. Although most of the time, these tips are only relevant to people who are already athletic, not for the ones who are trying to get in shape. Therefore, she offered her own advice on the matter.
Here is Julia Vins best advice for living a healthy lifestyle:
“The fatal mistake in “healthy” lifestyle
1️⃣ You are trying to copy nutrition plans of professionals.
Often you see tips on the instagram “you have to eat 6 times a day to lose weight”, “reduce the calories by half”, “don’t eat carbs”, “do two-hour cardio on an empty stomach”
Do you know what? If you are not a professional athlete, then all this is complete shit.
And now I’ll explain why:
Your shape and well-being will be great when you normalize your nutrition, when you’ll have in your diet a complete set of macronutrients. So you should balance your diet:
1. ~ 1 gram of fat per 1 kg of your body weight
2.Protein ~ 2 grams
3.You should take the remaining calories from carbohydrates (but not from junk food)
❗️Don’t reduce the fats. Otherwise, your hormonal system will not function normally.
❗️Don’t try to copy someone and make a huge calorie deficit for a long time without a reason for this, you’ll have the highest risk of disruption in the thyroid.
And also the level of testosterone can decrease, which will lead to problems with health, not enough recovery and a bad mood.
2️⃣Trying to copy workouts of professionals.
If professional bodybuilder uses steroids for recovery, your body must recover on its own.
If you constantly expose yourself to too much training stress, the only thing you will come to is just a worsening of well-being.
What do I mean by too much stress:
If you constantly use heavy drop sets, pyramid workouts, and your training volume is clearly more than your body can handle, and you don’t change this training at all.
The only thing you will come to is chronic inflammation in your ligaments and injuries.
That’s why I wrote a post about the importance of calculating training volume and intensity.
❗️What should you do:
1.Use only the safe exercises that will not lead to injury.
2.You should have a personal training plan, not blindly copying different exercises from different people that you saw, and it seemed to you useful.
3. You have to know your optimal training volume.
It sounds very simple, but the consequences of such (seemingly minor mistakes) can be very bad.
Start thinking and analyzing, then your efforts will produce results”
All in all, this is some pretty strong advice from Julia Vins. She continues to provide great tips to those looking to improve their lives, and get fit.