Developing arm is one of the most common points of focus for guys just setting out on their strength training journeys. That's for good reason. Whether you're yearning for an extra boost for your mirror flex posts on social media or aiming to gain strength to be able to pick up and carry your kids, training your biceps, triceps, and forearms will be the way to accomplish your goals.

There's a lot more to a competent arm training program than just camping out in front of the dumbbell rack and pumping out reps of biceps curls. You'll want a more balanced approach—and a plan that also takes your other needs into account. You'll do just that by following a program designed by Men's Health fitness director Ebenezer Samuel, C.S.C.S. Even though you're emphasizing those arms, you won't skip leg day.