How to Get the Body you Want

What do men want in the gym? I posed this question to celebrity trainer Lucas James, and was a little surprised by the answer. Yes, men want to be bigger and stronger (duh!), but it turns out they’re going about it all wrong. Good thing Lucas is here to steer you in the right direction. He’s trained pro golfer Alison Micheletti, hip-hop mogul “Q,” not to mention Fortune 500 executives and doctors. He’s even been Steve Nash’s body double for the past four years doing Nike and NBA commercials. Here he guides you through the myths and truths of weight training so you can finally get the body you want.

Myth: Men often think the bigger the biceps the stronger and tougher they are
The saying “Curls for the Girls” has been passed around in the gym for years. Arnold Schwarzenegger claimed to have 22-23 inch biceps during the peak of his bodybuilding career which helped elevate the male obsession with big biceps. But according to Men’s Health, the average male bicep weighs only one pound. For both arms combined that’s only three percent of total muscle mass.
Truth: There’s more to bigger arms than biceps
What most men don’t know is that the bicep is a two headed muscle and makes up for around 30% of the upper arm. The triceps is a three headed muscle and makes for about 2/3 of the upper arm. So next time in the gym, focus more on triceps exercises to gain bigger looking arms.

Myth: If you can bench press a ton you’re tough
One of the most popular questions men ask each other at the gym is “how much do you bench?” Male egos and bragging rights are often developed and displayed on the bench press by lifting one rep of their max weight.
Truth: Chest strength (or manliness) shouldn’t be measured by one rep
During the NFL Scouting Combine, athletes are tested on how many times they can barbell bench press 225 lbs. An NFL athlete that can perform over 20 reps is considered in pretty great shape, but 40 reps is elite. So aim for increased reps rather than loading on more weight for a one-hit wonder.

Hundreds of crunches will give you the shredded six-pack look
A common sight at any gym is when a man pulls up his shirt and flexes his stomach in the mirror. At times it can be embarrassing for gym-goers to witness, but it happens regularly – usually after he blasts through countless crunches.
Truth: Abs are made in the kitchen, not the gym.
Six-pack abs are the hardest to achieve because they rely mostly on body fat. To see a six-pack, you need to have about 12 percent body or less. A quick solution is to start to eat healthy and trade in those abs exercises for the treadmill to burn some calories to drop that body fat!

Celebrity trainer Lucas James
Celebrity trainer Lucas James

Lucas’ fitness programs are geared towards developing a healthy lifestyle to create a balance between eating healthy and exercise. All clients receive a customized meal plan by a Register Dietitian and get the opportunity to work with Lucas one-on-one.

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