If someone says that you have great biceps and triceps, they might as well say that you have arms without finish. Because without an equally striking set of forearms, you are limiting how good you can look in your undersized tees.
MODERATION + INTENSITY
Forearms, like calves, are a bit whimsical sometimes. For some, high-rep training has proven most effective while for others, heavier reps have been the difference-maker. But everyone can benefit, to a degree, by keeping the weight loads within proven, muscle-building ranges. The wrist joint is small and very fragile, so going too heavy can put you at heightened risk of injury. Lighter weight loads, on the other hand, may not be providing the stimulus you need, especially if you only train your forearms periodically. This workout challenges your forearms through some familiar rep ranges while also adding an hint of variety to spice things up, all at a higher-than-usual level of intensity.
|Exercise||Sets/Reps (or distance)|
||4/50 feet (1)|
|Reverse Curl||3/12 (2)|
|Wrist Curl||3/12 (3)|
|Plate Pinch||3/to failure (4)|
For each exercise, select a weight that brings you to near failure at the rep range listed.
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If your forearms are a lagging bodypart, train them alone and after back and biceps in your regular weekly split. If you're just in need of a jumpstart, you can perform this workout following your biceps training.
There's nothing quite like the lingering soreness from a crushing forearms workout. To minimize this effect - and to promote and maintain wrist mobility - perform a few sets of static stretches every few hours following your workout. This will also maximize recovery and may assist in growth.
If you're not training your forearms regularly, this workout will be an awakening.
4] USE N.O.
It's a smaller body part, so you may not think it necessary to take your usual pre-workout supplements but by taking your nitric oxide product before your forearms routine, you'll get a much better (and much more visible) pump than normal, allowing maximum blood flow to working muscles.
5] AVOID CRUTCHES
If forearm strength is a concern for you, then avoid using straps on all but your heaviest sets on back day.