It has always been known that forearms are one of the most
difficult muscles to build. Forearms are involved in almost every upper body
exercise, and if you ever hope to build a decent upper body you need strong
forearms. As with any body part your muscle size and shape depend highly on
your genes. If you happen to have long forearms, you essentailly have lots of
room to build muscle, which is consitered as great genetic potential. On the
other hand if you have short muscles in your forearms you are more limited to
how large they can grow.
Understand that the forearms are very similar to the calves,
they are essentially composed of red muscle fibers and ligaments. For these
muscles to grow they require three things:
1. Heavy weights and high repetitions.
2. Training to failure.
3. Good form.
A properly executed forearm workout can take up to 1 months to
fully recover. This is a fact not some estimate. For those who train forearms
twice a week(without drugs), is a wonder why you have not progressed in your
forearm development for ages? And a great forearm workout does not need to take
longer than 10 minutes, 30 minutes is just too much and it usually means you
are not training then hard enough.
Growing Large Forearms
You need heavy weights and high repetitions to make your
forearms grow
If you are currently using 60 pounds for your wrist curl
exercise (don't expect much change), you will need close to 150-250 pounds to
make those pipes grow like weeds. Of course, most people can't use this kind of
weight right off the bat, but that doesn't mean that you can't put as MUCH
WEIGHT AS POSSIBLE on the bar and get as many reps in good form as you can.
Train to absolute positive failure
Many hard gainers have trouble going to positive failure let
alone absolute positive failure. Carrying 100 pounds is scary and painful
enough, let alone taking 250 pounds to the point where completing another
repetition is impossible. There are two obstructions here; fear and mental
inhibition. Fear limits you and your progress-that is why a partner and a power
rack is essential for your success since it eliminates the fear that keeps you
from generating the effort needed to attain massive forearms.
Use Good form
FAILURE to use good form is another reason people fail to
get the results they deserve, they bounce, they jerk and use all sorts of
methods to cheat and end a set early-to pretend that they are strong and have
reached positive failure. Good form ensures that all the stress is sent to the
targeted muscles.
Forearm Excersises
Barbell Wrist Curls
This exercise is more effective from a seated position.
Sitting on a bench, take the barbell into your hands with your palms facing
upward. Make sure that your hands are together during this exercise, maybe a
half inch between them. Also, your elbows should be locked to the insides of
your knees. With the weight on your fingertips, your hands should be pointing
toward the floor as your wrist forms an angle of almost 90 degrees. Then, roll
your hands upward, as the bar gradually rolls into your palms, until your
wrists are straight and no longer bent downward. Squeeze the forearms
throughout the entire range of motion. Slowly allow the weight to bring your
hands back down to the starting position. Repeat the motion, doing 8-10
repetitions for a set of three.
Reverse Barbell Wrist Curls
This exercise is practically identical to the barbell wrist
curls (above) with one exception. The palms are facing downward instead of
upward. Sit on the bench and lock you elbows inside your knees. The weight
should be down at your fingertips and your wrists bent toward the floor. Slowly
roll the weight into your palms, lifting the weight upward, squeezing the
forearm muscles the entire time. Bring your wrists up as far as they'll go, and
then slowly bring the weight down to the starting position. These should really
burn! Try three sets of 8-10 reps.
Reverse Curl
Take the barbell and hold it down at your thighs, gripping
it a shoulder's length or perhaps an inch or two narrower. Make sure that you
have a reverse grip, which means that your palms are facing toward you, and not
away from you. Keeping your elbows locked into your sides, slowly lift the bar
toward your torso. You should stop when your forearms are completely
contracted, which means that your hands should be across from your shoulders. Slowly
let the weight bring your arms back to the starting position – down at your
legs – while you squeeze your forearm muscles during the negative motion. Try
8-10 reps for three sets.
Reverse Preacher Curls
Place your arms over a preacher bench. Take a barbell and
hold it with a reverse grip, place your hands shoulder width apart. Allow the
bar to hang so that your arms are fully extended. Curl the barbell upward,
starting the exercise by first curling your wrist upward, then bringing the
barbell up as far as possible toward your chin. Your position on the bench
should be such that, at the top of the movement, your forearms have not come up
completely to a perpendicular angle. At the top of the exercise, lower the
weight slowly back down to the beginning of the movement.
Incline Hammer Curls
Sitting on a 45 degree incline bench, allow your hands to
hang down, a dumbbell in each, with your palms facing inwards. Maintain this
forearm position throughout the flexion/extension. Keep the elbow still and
behind the body and curl the weight all the way up, then slowly lower it to the
starting position.
Reverse Cable Wrist curls
Attach a medium bar to a low cable and hold it with with an
overhand grip, hands close to each other. Sit on a bench with your forearms
resting on the bench or knees. However your wrists and hands should hang over
the end, and your elbows and wrists should be the same distance apart. Bend
your wrists and lower the weight toward the floor. When you can't lower the bar
any farther, extend the weight back upward flexing hard at the top.
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