Alpha Surge Male: Your Guide to Improving Male Health

RandalSchu

How much weight should you lift? The most famous technique for building arm muscles is the curl, which increases the size of the biceps. Some trainers, however, make fun of this exercise as "curls for the girls" because men often neglect other muscle groups in their rush to build biceps suitable for display in tight T-shirts. But building strength and muscle mass in the arms isn’t just for show. It’s very important for activities of everyday life, such as carrying groceries, lifting grandchildren, and even driving. "Maintaining muscle mass and muscle strength is very important in the upper extremities," says Chhanda Dutta, a scientist with the National Institute on Aging who studies the effect of exercise on older people. Resistance training, according to Dutta, is the best way to combat sarcopenia - the gradual loss of muscle mass that comes with aging. "You begin losing skeletal muscle in your 30s," Dutta says.

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