Wanna do a forearm workout? Of course you don’t. Hardly anyone does. It’s rare to see anyone at the gym do any type of direct forearm exercise. Why do you think that is?
Well, here are the most popular excuses for neglecting forearms:
1. I don’t need to train forearms. They get enough work with all the other exercises that use your grip.
2. My forearms will get too big.
3. It burns when I train them.
And here is why you should train them just like any other muscle:
1. Injury prevention. You use the muscles of your forearms and hands every day, and in everything we do.
Hammering a nail, tying on a keyboard, playing tennis, throwing a ball.
Strong forearms will allow you to do all those things and have the strength to spare to do them for extended periods without suffering injuries. Once upon a time I thought I could neglect forearms, then I suffered an injury as a result. Lesson learned.
2. Your forearms will not get too big. You’re just training them like any other muscle. You will have proportionate, defined forearms, and they will be in line with your bicep and tricep development. Trust me, it looks pretty dumb with big upper arms and skinny ass forearms.
3. Hell yes it burns. But by now you should know, if you’ve read anything on this site, hard work pays off. It might burn while you’re performing the exercises, but the benefits are great. Think short term pain, long term gain! Some good pain is all part of the process. Suffer through a bit of pain, for the after workout euphoria is ok.
Small muscle group, so only a few exercises to use.
Exercise Execution:
1. Wrist Curls: Sit at the end of a bench. Take an underhand(palms facing up) grip on a barbell a little less than shoulder width apart. Place the barbell on your knees, with your wrists hanging down. Curl your wrists up and toward yourself as far as you can. Lower the barbell back down to the starting position. Repeat.
2. Reverse Wrist Curls: Sit at the end of a bench. Take an overhand(palms facing down) grip on a barbell a little less than shoulder width apart. Place the barbell on your knees, with your wrists hanging down. Curl your wrists up and toward yourself as far as you can. Lower the barbell back down to the starting position. Repeat.
3. Reverse Barbell Curls: Pick up a barbell with an overhand grip(palms facing your body) and stand with your feet about shoulder width apart. Curl the barbell into your chest. Lower the barbell to the starting position. Repeat.
Breath in as you lower the weight(the easiest part of the exercise), and breath out as you raise the weight(the hardest part of the exercise).
FOREARM WORKOUT ROUTINE #1:
This forearm workout will build great size and strength. It won’t burn much, but muscle is what this workout is after. Burn doesn’t build muscle anyway.
1. Wrist Curls 2. Reverse Barbell Curls
Use the following set and rep schedule for each exercise in the forearm workout above.
Set 1: Use approximately 60% of work set weight for 10-12 reps. Set 2: Use approximately 70% of work set weight for 6-8 reps. Set 3: Use approximately 85% of work set weight for 1-2 reps. Set 4: Work set weight for 4-6 reps. FOREARM WORKOUT ROUTINE #2:
This workout will build good strength, but also massive stamina in your forearms. Yes, it’ll burn something awful, but I think you’ll like it. I do.
1. Wrist Curls 2. Reverse Wrist Curls
Use the following set and rep schedule for each exercise in the forearm workout above.
Set 1: Use approximately 60% of work set weight for 10-12 reps. Set 2: Use approximately 70% of work set weight for 6-8 reps. Set 3: Use approximately 85% of work set weight and perform 10-12 reps to failure.
FOREARM WORKOUT ROUTINE #3:
Choose only one of the following exercises and perform the sets and reps as described in the above forearm workouts. 1. Wrist Curls 2. Reverse Barbell Curls 3. Reverse Wrist Curls
Use the following set and rep schedule for each exercise in the forearm workout above.
NOTES:
Always begin every workout by warming up and stretching.
Rest time between sets should be just enough time for your breath to almost return to normal. Approximately 1-2 minutes.
Work Set Weight: The weight used in an exercise where you do as many reps as you can until you can’t do any more. This is called going to failure. Once you can perform the recommended amount of reps in each workout, add more weight to overload the muscle in order to increase intensity and get stronger.
TRAINING DAYS:
One day on. Two to three days off. Repeat.
Final Thoughts
Try either workout above. I know one or the other is suited for you. Having strong forearms will help you live a fuller and richer life in so many areas you might never have thought of.
Think of this forearm routine when you’re in your 50’s and you can still turn a screwdriver, swing a hammer, open a pickle jar, swing a tennis racquet or throw a baseball...all without pain. You may not thank me for these forearm workouts now, but I have a feeling you’ll be thanking me later.
If you want a muscle building program that lays out for you a complete, step by step, nutrition, supplement, workout and motivational plan, then you owe it to yourself to click the link below:
This is no cut and paste, slapped together bodybuilding program. I created it to build muscle the most efficient and effective way possible. To build the most muscle in the least amount of time, that’s what I’m talking about.
*If you have any questions about this forearm workout, please feel free to contact me and I'll be glad to answer your questions.
Hammering a nail, tying on a keyboard, playing tennis, throwing a ball.
