Gyms are thriving nowadays, and there’s a reason why. The dominant male characters in Hollywood films often have ripped bodies. Added to that are the studies showing that women are more attracted to the lean and brawny body types. This combination plus the availability of workout machines, online forums, and diet supplements make it much easier for the males, and even females, in this generation to achieve bodies like that of Channing Tatum and Mark Wahlberg. However, despite the readily available resources, some men still find themselves unsatisfied with their bodies even after spending considerable amount of time working out.
The internet era and the mainstream media sensationalize abs. However, you can’t always be posing top-naked for a selfie or walk around the park naked in order to flaunt that masculinity, right? If there’s anything that would speak of it even during your most casual days, it would be the arms. Having ripped arms is sort of a thing in this generation, which is why men strive to have them.
However, having ripped arms isn’t easy. Several men wonder why they couldn’t achieve it in spite of doing workouts. Finding the culprit isn’t easy. It could be your diet, genes, or even how you do your workouts.
Without professional help, achieving the desired ripped arms is quite hard, probably impossible even. It is a common misconception that lifting weights will make you buff and doing cardio will make you shed fats. Since each person has his own body type, there are specific workouts designed for each. Constant weight lifting isn’t the key to having ripped arms; the intensity of the workout is. Muscle fitness online recommends this 4-week training:
The first step towards having a Mark Wahlberg-like biceps is incorporating intensity techniques to your workout. These techniques include: partial reps, forced reps, drop sets, and rest-pause.
When doing the partial reps technique, perform repetitions with partial range of movement: top, middle and bottom. The forced reps, however, requires a partner to assist you in lifting the heavier weights. After doing reps, do the drop set by choosing equal amount of weights to put off on each side of the bar and continue putting off until your arms can no longer hold it. Then the rest-pause allows you to take 20-second breaks in between sessions.
For the first week, focusing on the overall mass of your body by doing seated barbell biceps curl (4 sets, 8-12 repetitions), barbell preacher curl (4 sets, 8-12 repetitions), incline dumbbell biceps curl (3 sets, 10-15 repetitions), and then the hammer curl (3 sets, 10-15 repetitions).
On the second week, do 5 sets of close-grip barbell biceps curl with each set having 6-15 repetitions; 4 sets of incline cable curl, 8-10 repetitions each; 4 sets of seated alternating dumbbell biceps curl, 12-15 repetitions each; and another 4 sets of reverse barbell curl, 10-15 repetitions each.
For the third week, do 5 sets of kneeling incline cable curl, 15 repetitions each; 4 sets of dumbbell preacher curl, 12 repetitions each; 3 sets of wide-grip barbell biceps curl, 12 repetitions each; and 2 sets of cable hammer curl, 15 repetitions each.
The last week of the workout include: 5 sets of lying cable curl with 15-20 repetitions each set, 4 sets of preacher curl, 15 repetitions each; 4 sets of zottman curl, 15-20 repetitions each; and one set of 4-part wall curl, 100 repetitions.
This training should yield your desired result. However, note that diet also plays a huge part in muscle development.