For that reason, I have now taken the time to write up a mens workout, well…not really a workout it is more of a “what to do when trying to get manly arms” guide. This article will show what workouts to focus on and some common mistakes to avoid when doing arm exercises. Some exercises that you should focus on are:
Barbell Curls – even the legendary Arnold Schwarzenegger said he gained a lot of mass in his biceps from doing barbell curls. Try focusing more on using a straight bar rather than the curved one because this brings more tension and forces more muscles to work.
Incline Dumbbell Curls – this will add more intensity to your bicep by causing the lower parts of your bicep muscles to work. Now you will have a leaner looking bicep without the illusion of your arms looking shorter and thicker.
One-Arm Concentration Curls – do not carry out this exercise while sitting down. You have to be in a standing bent-over position while using your free arm as support. Your form is extremely important when it comes to these types of curls. Do not rush, take your time and get the motion right otherwise you will not be getting the best out of your time.
Alternating Dumbbell Curls – again, perform these while standing to get more effect out of this exercise. This is not a common bicep exercise for no reason. Since this is, somewhat, easier to do than the rest I reckon you should leave it for last.
Avoid These Common Mistakes
When training your arms, especially your biceps, it is very important to keep a few things in mind if you are going to have any success at all. Here are 2 things to keep in mind when doing mens workout and training on your biceps:
Don’t Cheat Too Early – bicep curls, especially when not doing preacher curls with free-weights, is probably the one exercise we can cheat without even knowing about it. Try to get into good form from the beginning and only do cheat reps when you have to.
Don’t Over Train Your Biceps – you should be patient with your biceps. Working them too much will only lengthen their time of growth, if not stop altogether. So you should lessen the load of what you are doing if you are trying to lift more than you can handle. Select a weight in which you can perform 12 full perfect reps.
