{"id":3490,"date":"2025-05-23T11:52:07","date_gmt":"2025-05-23T11:52:07","guid":{"rendered":"http:\/\/curiousdrive.com\/?p=3490"},"modified":"2025-05-28T21:34:14","modified_gmt":"2025-05-28T21:34:14","slug":"want-pedro-pascals-toned-arms-personal-trainers-share-how-to-get-them","status":"publish","type":"post","link":"http:\/\/curiousdrive.com\/index.php\/2025\/05\/23\/want-pedro-pascals-toned-arms-personal-trainers-share-how-to-get-them\/","title":{"rendered":"Want Pedro Pascal\u2019s toned arms? Personal trainers share how to get them"},"content":{"rendered":"
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\n\t\t\"Pedro\t<\/div>
Pedro’s arms have their own fan club (Picture: Getty Images)<\/figcaption><\/figure>\n

Ah, Pedro Pascal<\/a>. From famously telling the world ‘Daddy is a state of mind’, to his support for Trans rights and his willingness to discuss his own struggles with anxiety<\/a>, the Chilean actor can do no wrong.<\/p>\n

And now, he’s given us a reason to love him that little bit more.<\/p>\n

The Last of Us<\/a> star graced the Cannes<\/a> red carpet<\/a> in a black muscle top, showing off his toned arms and a hint of torso.<\/p>\n

If fans were already thirsting, this look left them practically dehydrated.<\/p>\n

With comments declaring the 50-year-old a \u2018Greek<\/a> God\u2019, it\u2019s safe to say the internet is full of appreciation. <\/p>\n

\u2018I feel like a Victorian man catching a glimpse of an ankle,\u2019 one user replied to a post of Pedro’s biceps. <\/p>\n

Another, proclaimed: \u2018My new religion is Pedro Pascal\u2019s arms.\u2019<\/p>\n

If you’ve been inspired by Pedro (and let’s face it, who hasn’t) and you’re looking to build muscle, tone up, or just want to switch up your next workout, Metro<\/strong> asked experts how to get arms as lust-worthy as the man himself.<\/p>\n

How can you get toned arms?<\/strong><\/h2>\n
\n
\n\t\t\"Pedro\t<\/div>
It’s all about consistency (Picture: Dominique Charriau\/WireImage)<\/figcaption><\/figure>\n

\u2018Toned simply means having visible muscle definition,\u2019 Tom Brown, PT and founder of 1st Class Bootcamp<\/a>, tells Metro<\/strong>. <\/p>\n

\u2018The only way to achieve that is building and maintaining lean muscle mass and reducing body fat.\u2019<\/p>\n

According to Tom, the most effective way to do this is by adjusting your nutrition. \u2018Training is a tool to build muscle, but it\u2019s your diet that reveals it,\u2019 he explains.<\/p>\n

\u2018You need to be in a caloric deficit with adequate protein intake to support muscle while losing fat,\u2019 he adds. <\/p>\n

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\n\t\t\t\t\t\t\t\tPrevious Page<\/title>\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__page\"><\/div>\n<div class=\"metro-related-video-carousel__page\"><\/div>\n<div class=\"metro-related-video-carousel__page\"><\/div>\n<div class=\"metro-related-video-carousel__page\"><\/div>\n<div class=\"metro-related-video-carousel__arrow metro-related-video-carousel__arrow--right disabled\">\n\t\t\t\t\t\t\t\t<title>Next Page<\/title>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"metro-related-video-carousel__related-videos-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder-thumbnail\">\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder-headline\">\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder-thumbnail\">\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder-headline\">\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder-thumbnail\">\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder-headline\">\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder-thumbnail\">\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder-headline\">\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder-thumbnail\">\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder-headline\">\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder-thumbnail\">\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder-headline\">\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder\">\n<div class=\"metro-related-video-carousel__related-video-placeholder-thumbnail\">\n\t\t\t\t\t\t\t<\/div>\n<div class=\"metro-related-video-carousel__related-video-placeholder-headline\">\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span><br \/>\n\t\t\t\t\t\t\t\t<span><\/span>\n\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p>\t\t\twindow.addEventListener(‘metroVideo:relatedVideosCarouselLoaded’, function(data) {<br \/>\n\t\t\t\tif (typeof(data.detail) === ‘undefined’ || typeof(data.detail.carousel) === ‘undefined’ || typeof(data.detail.carousel.el_) === ‘undefined’) {<br \/>\n\t\t\t\t\treturn;<br \/>\n\t\t\t\t}<br \/>\n\t\t\t\tvar player = data.detail.carousel.el_;<br \/>\n\t\t\t\tvar container = player.closest(‘.metro-video-player’);<br \/>\n\t\t\t\tvar placeholder = container.querySelector(‘.metro-video-player__up-next-placeholder’);<br \/>\n\t\t\t\tcontainer.removeChild(placeholder);<br \/>\n\t\t\t\tcontainer.classList.add(‘metro-video-player–related-videos-loaded’);<br \/>\n\t\t\t});<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<p>Joseph Webb, <a href=\"https:\/\/coachjosephwebb.co.uk\/\">chartered personal trainer<\/a> and nutritionist with over 18 years of experience, says a combination of resistance training and fat loss can help if you want to achieve this look. <\/p>\n<p>\u2018Using progressive overload – gradually increasing the weight or reps – helps build and shape muscle. But that shape won\u2019t show if it\u2019s hidden under a layer of fat, so reducing overall body fat is essential for revealing muscle tone.\u2019<\/p>\n<h2 class=\"wp-block-heading\"><strong>The best exercises for Pedro-like arms<\/strong><\/h2>\n<p>\u2018To develop well-defined arms, you want a mix of isolation and compound exercises,\u2019 Tom says. Isolation exercises target one specific muscle group or joint, while compound exercises target multiple joints and muscle groups. <\/p>\n<figure class=\"img-container shareable-item wp-caption\">\n<div class=\"img-wrap\">\n\t\t<img width=\"646\" height=\"471\" src=\"http:\/\/curiousdrive.com\/wp-content\/uploads\/2025\/05\/SEI_252740049-27ac.jpg\" class=\"article-image wp-image-23228606\" alt=\"Joaquin Phoenix, Ari Aster and Pedro Pascal attend the Eddington photocall at the 78th annual Cannes Film Festival.\" loading=\"lazy\" \/>\t<\/div><figcaption>Try a mixture of exercises (Picture: JB Lacroix\/FilmMagic)<\/figcaption><\/figure>\n<p>For your biceps, Tom recommends barbell curls, dumbbell curls and preacher curls. For triceps he says to try cable pushdowns, overhead extensions and tricep dips.<\/p>\n<p>Joseph adds that shoulders are often overlooked when training arms, but \u2018dramatically improve overall arm aesthetics.’<\/p>\n<p>He says: \u2018Pressing movements like dumbbell shoulder presses and Arnold presses are compound lifts that build overall shoulder mass and stability. <\/p>\n<p>\u2018Isolation exercises like lateral raises and front raises help develop the deltoid muscles for more rounded, defined shoulders – which makes the entire arm look more sculpted.\u2019<\/p>\n<p>Tom stresses the importance of \u2018time under tension\u2019 – which involves holding the muscle under strain for longer with pulses and slow movements. <\/p>\n<p>\u2018For me, this is a fantastic way to make progress and challenge the arms, without always increasing the load.\u2019<\/p>\n<div class=\"factbox\" data-ico=\"factbox_article\" data-track-module=\"factbox_article\">\n<h2 class=\"factbox-title\">\n\t\t\t\tThe best workout for biceps \t\t\t<\/h2>\n<div class=\"factbox-content\">\n<p>If you want to tone your arms and shoulders, Joseph suggests aiming for 10-20 sets per muscle group per week. <\/p>\n<p>He says training these areas two to three times weekly with 12-15 reps per set can be very effective. <\/p>\n<p><strong>Joseph’s ‘ultimate two-day per week arm and shoulder plan’<\/strong>: <\/p>\n<p><strong>Day 1 (6-10 reps)<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li>Barbell Standing Overhead Press – 4 sets x 6-8 reps. Rest: 2 minutes.<\/li>\n<li>Weighted Chin-ups or Neutral Grip Pull-ups – 4 sets x 6-8 reps. Rest: 90 seconds.<\/li>\n<li>Barbell or EZ-Bar Biceps Curl – 3 sets x 6-8 reps. Rest: 90 seconds. <\/li>\n<li>Close-Grip Bench Press – 3 sets x 6-8 reps. Rest: 90 seconds.<\/li>\n<li>Seated Dumbbell Lateral Raise – 3 sets x 10 reps. Rest: 60 seconds. <\/li>\n<li>Cable Overhead Triceps Extension – 2 sets x 10-12 reps <\/li>\n<\/ol>\n<p><strong>Day 2 (12-20 reps)<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li>Dumbbell Seated Arnold Press – 3 sets x 10-12 reps. Rest: 75 seconds<\/li>\n<li>Incline Dumbbell Curl – 3 sets x 10-12 reps. Rest: 60 seconds <\/li>\n<li>Cable Rope Overhead Triceps Extension – 3 sets x 12-15 reps. Rest: 45-60 seconds. <\/li>\n<li>Dual Cable Lateral Raise – 3 sets x 15-20 reps. Rest: 60 seconds<\/li>\n<li>Preacher Curl – 2 sets x 15 reps. Rest: 45 seconds<\/li>\n<li>Triceps Pushdowns – 2 sets x 15-20 reps.<\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\"><strong>How to maintain toned arms <\/strong><\/h2>\n<p>So, your arms are starting to show some definition – but how do you keep them looking that way? <\/p>\n<p>It\u2019s all about consistency, according to Joseph. Once you see results, he advises continuing to train at the same volume and intensity. <\/p>\n<p>\u2018You don\u2019t need to constantly increase. Just staying consistent with your training and managing your diet will keep your arms looking defined. It\u2019s very much a \u201cuse it or lose it\u201d scenario.\u2019<\/p>\n<p>Tom agrees: \u2018Once you\u2019ve built arm definition, you don\u2019t need high-frequency arm days. <\/p>\n<p>‘Just keep your workouts balanced, manage your caloric intake, and stay active. If you revert to poor eating habits, that definition will fade – plain and simple.\u2019<\/p>\n<div class=\"factbox\" data-ico=\"factbox_article\" data-track-module=\"factbox_article\">\n<h2 class=\"factbox-title\">\n\t\t\t\tSigns you're doing too much\t\t\t<\/h2>\n<div class=\"factbox-content\">\n<p>Tom says: \u2018Training should challenge the muscles, not damage the joints. More isn\u2019t always better – smarter, more intentional programming is.\u2019<\/p>\n<p>He recommends watching out for the following red flags:<\/p>\n<p>\u2022 Persistent joint pain, especially in the elbows or wrists<\/p>\n<p>\u2022 Extended muscle soreness beyond 72 hours<\/p>\n<p>\u2022 Reduced grip strength or forearm fatigue that affects other lifts<\/p>\n<p>\u2022 Inflammation or swelling that doesn\u2019t subside<\/p>\n<p>\u2022 Form breakdown due to fatigue<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<p class=\"\"><strong>Do you have a story to share?<\/strong><\/p>\n<p class=\"\"><strong>Get in touch by emailing <a href=\"mailto:MetroLifestyleTeam@Metro.co.uk\">MetroLifestyleTeam@Metro.co.uk<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pedro’s arms have their own fan club (Picture: Getty Images) Ah, Pedro Pascal. From famously telling the world ‘Daddy is a state of mind’, to his support for Trans rights and his willingness to discuss his own struggles with anxiety, the Chilean actor can do no wrong. And now, he’s given us a reason to […]<\/p>\n","protected":false},"author":1,"featured_media":3492,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[],"_links":{"self":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts\/3490"}],"collection":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/comments?post=3490"}],"version-history":[{"count":3,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts\/3490\/revisions"}],"predecessor-version":[{"id":3496,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts\/3490\/revisions\/3496"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/media\/3492"}],"wp:attachment":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/media?parent=3490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/categories?post=3490"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/tags?post=3490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}