|
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 |
Click to Enlarge |
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.
Related Articles
Arm Exercises
How to
Build Big Biceps and Big Arms
Super
Sizing Your Arms With Supersets
| Popular Products! |
BSN
Nitrix
Nitrix has just tapped into one of the most powerful
muscle building.. |
|
Biotest
Fahrenheit
Fahrenheit contains a super-thermogenic compound
that researchers believe is the..
|
|
BSN
Axis
Only Axis-HT can give you the super-normal surges
of testosterone and related anabolic-androgenic.. |
|
