The Best Arm Workouts For Men

An Advice On Getting Into The Right Arm Workouts For Men There are many arm workouts for men out there but their effectiveness varies. If you want to build your biceps and triceps relatively fast, you must be choosy. Most of the exercises suggested in the various programs actually work but some will only bring noticeable results after the long period of consistent training. Curls still remain one of the most famous exercises for the building of muscles of the arms.

Some trainers while still acknowledging that curls are quite effective, are also concerned that most men focus on these exercises and the biceps only because their main is to show them off in tightfitting t-shirts. However, it is important to note that the goal of arm strength training is not to build muscles for showing off. In fact, the ultimate goal should be improving the actual strength and increasing the ability to lift and doing more. Why would you want to build bigger muscles without the concomitant increase in strength?

Special advice for men aged 40 years or older:

While most of the basic arms strength training workouts work well for most young men, it gets trickier with advancement in age. To ensure you maintain arms strength, it is important to check and keep the upper body strength in control. The upper extremities of the body are used in the performance of the daily activities. At the age of late 30’s, symptoms of sarcopenia, which refers to the gradual loss of the muscle mass, begin setting in. the loss of the muscles is very gradual and is hardly noticeable.

Without the necessary nutritional and lifestyle adjustment, by the time you get to 50 years you will have lost about 10% of the muscle mass you had at the age of 35 years. Resistance training can help reduce the rate of sarcopenia and maintain the upper body strength. So, the exercises for the arms should include the right combination of resistance training and weight training if you want to maintain the muscle strength and muscle mass at its climax.

The Exercises Curls: These can be performed with machine, barbell or dumbbells. For maximum effectiveness, choose the weight which can be lifted between 8 and 12 times in the single row. When using barbell or dumbbells, ensure you keep elbows at the side of your body and avoid moving them while lifting the weights. If you cannot lift without moving the elbows, you have to reduce the weight. In most gyms, the machine has arms rest and so the elbows can be rested on the pad which keeps in place the arms when lifting the bar.

Close grip bench press: This exercise doubles up as triceps and biceps exercise. To do it, lie on your back on the bench and then hold the barbell on the and directly above your head. Keep the hands a distance of about 18 inches apart, a distance shorter than in the traditional bench press. Maintain and keep elbows close to your body and the wrists straight.

Other Exercises: The ordinary pushups and hand grippers should also be included in arms workouts for men program as they offer immense benefits.