To achieve an athletic, muscular, and defined physique (with voluminous biceps and visible abdominals), it is necessary to engage in targeted strength training or fitness exercises.

noli's read

Research widely supports that resistance training (weightlifting) is the gold standard for stimulating muscle growth. Furthermore, a meta-analysis by Schoenfeld et al. (2016) shows a direct relationship between training volume and hypertrophy in muscles such as the biceps. Nevertheless, to make these muscles and the abdominals visible, muscular development must be accompanied by an overall decrease in body fat percentage. A meta-analysis by Clark (2015) confirms that body recomposition requires combining exercise with the management of nutritional intake. Additionally, suggesting that a quick routine is sufficient to obtain this physique is an oversimplification that obscures the major role of consistency and genetics. Finally, a randomized controlled trial (RCT) by Ramirez-Campillo et al. (2013) reiterates that localized fat loss (for example, on the abdominals) via targeted exercise is impossible, as adipose reduction is systemic.

the sources

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