If your forearms can not keep up with your biceps and triceps, it's time to bring them to the fore. Build up your stubborn forearms with these exercises and techniques. If your job has nothing to do with extensive gripping, pulling, stretching, or bending of your wrists, your forearms will probably need some attention. Strengthening and building your forearms is not just a question of aesthetics. Much more important is the strength in the forearms that you need for most other workouts - including the difficult full-body exercises such as deadlifts or heavy lat- and back exercises. Anyway, building your forearm muscles is a bit more complicated than just doing three sets of 8-10 reps. If you have no genetic predisposition to strong forearms, you have to throw everything in the pan.
Your forearms under the microscope
The muscle groups in your forearms are basically three areas, of which the first two are collectively known as hand extensors or hand stretchers. 1. The "brachioradialis" on the top of the forearm near the elbow and 2. The group of smaller muscles on the top of the arm near your wrist - 3. The "wrist flexors" or the muscles on the underside. Like your calves, your forearm muscles have a higher level of slow-twitch muscle fibers than is the case with most of the larger skeletal muscle groups (thighs, chest, etc.). Apart from the fact that these muscles are quite small and therefore have limited growth potential, they are particularly resistant to growth due to the higher proportion of slow-twitch fibers. The Type I or Type IIa fibers of the muscles in the forearms and hands become tired quite quickly. Therefore, they need more attention to grow. Some people claim that individual grips in various exercises, such as arm stretchers, deadlifts, and shrugs, sufficiently stimulate the forearms. But in these exercises, the dumbbells are held isometrically, ie the wrist assumes a nearly neutral position during the movement. So actually there is rather little movement in the wrists. In an isometric training, the trained muscle adapts to this joint angle and takes into account about 20 degrees. Therefore, it is so important to perform the full range of exercise in each phase of an exercise.
For a complete forearm workout with a visible muscle build, it is important to train the various movements outside of these isometric handles of the other workouts.
This is how you train your forearms
Forearm-specific training is the recommended way to ensure complete fatigue of the various muscle groups in the forearm with the entire range of motion. You can do these special workouts after your upper body workout, whatever. Never train before, because if you do the forearm exercises properly, you will not be able to hold a moderately heavy dumbbell afterwards. The narrow muscles of your forearms will only be fully active if you fully stretch and flex your wrists. To achieve this, you need to exercise forearm curls for the wrist flexors on the inside and inverted forearm curls for the straighteners on the outside. There is no need to perform complicated movements for the Strecker and Beuger. The simple wrist curls on the edge of a bench have always been effective since Arnold trained. Just be sure to bend or stretch the wrist. Brachioradialis, however, is not affected by the wrist curls. While he is not addressed in the classic bicep curl, you will reach him with a hammer curl or a biceps exercise with over-grip (reverse-curls).
Get it under control
You want to build monster forearms. With a few techniques you can do it even better. To do this, add an exaggerated movement to your wrist curls to increase the grip. Let a dumbbell roll over your hand or outstretched fingers. So you can train next to your hand muscles and your grip strength. With a thicker rod of your barbell or dumbbell, you can also increase the strain on the forearm muscles and your grip. Conventional dumbbells and bars have one-inch handles. However, many athletes found that with thicker grips, they could train their forearms and hands harder. However, this reduces the amount of extension and flexion of the wrist. But over time, a thick-grip workout will also improve your workouts with the regular bar. Thick bars and dumbbells are not everywhere, but you can get a special grip accessory on the Internet that more than doubles the perimeter of the bar.
Important details for your forearm training
You can take higher repetitions. Make 10 to 20 reps (15 on average) per set. The break times should be low. Take just enough time for the burning pain to subside (and not for a full minute). Train long and hard. Do at least 60 reps per workout. If you have already performed the other exercises with the isometric handles (without wrist supports), this is sufficient work in the high-intensity area with heavy weights and little repetitions. But it is also different: If you look at the forearms as a separate muscle group, you should work with a lot of volume. You can also train the opposing curls as supersets.
As with other muscle groups with slower twitch fibers, you can also train the forearms more often. Up to three times a week is fine, but you should have done the day before not very demanding exercises for forearm or grip. Experiment with multiple combinations of sentences and repetitions, as well as different intensities, to see what's really most effective for you. Like calf training, you may need to explore multiple approaches to realize the painfully slow progress. With constant repetition and over time, these incremental steps will bring you much substance.
With this knowledge, you can now try this simple workout: 1. Inverse barbell curls (with overhand grip) - 3 sets of 15 repetitions 2. Dumbbell Curls; Palms up - 3 sets of 15 repetitions 3. Dumbbell Curls; Palms down - 3 sets of 15 repetitions To increase the difficulty, do the last two exercises as supersets or attach a drop pack to all three with a 25% weight reduction on the back. Go to muscle failure, reduce weight, and work up to another muscle failure. Do not be afraid to increase weight, vary pauses, or force individual reps. The main thing you pump up your forearms neatly.
What about belt training?
If you train without wrist supports, you need to do enough exercises in the studio to strengthen your grip. Understandably, some strength athletes use it for heavy back or upper body workouts, so they can better hold the dumbbell or bar. There are several reasons why they can fall out of your hands: - Your hand is sweaty. - The surface of the rod is too smooth. - Your grip is weak. - Your forearms and hands are just tired. Wrist braces can certainly help you make one or two additional reps, which can further spur your muscle growth. The downside to using these tools is that it does not improve your grip. With the information learned here, you can get the most out of both worlds for your forearm training.