Disclaimer: None of the advice in this post is designed to treat, cure or prevent any injury. Speak to your physician before engaging in regular physical activity. No liability is taken.
All righty folks, lets skip the jibber jabber and get right to it.
With gyms now reopened and given the current world situation, you’ve probably been unable to put your best foot forward in regards to your fitness.
That said, fret not.
Today we’re diving into the first in a training series based on developing all the key muscle groups that’ll give you that sizzling, sexy body that you’ll be proud to rock.
Ah, forearms…. good old forearms.
An often neglected muscle, that when actually developed, will set your physique apart. It’s the equivalent of cleavage on a woman.
When they come in (or develop), you just can’t help but notice them.
There are 4 main exercises we’re going to discuss for developing rock hard, ripped and vascular forearms that’ll get you what I like to call “THE CARE STARE”
But before we get to that, it’s worth mentioning the underlying principle, and I cannot stress this enough, so take notes ladies and gents.
“ THE FOUNDATION FOR FANTASTIC FOREARMS LIES IN A SOLID, STRONG, STERN GRIP.”
Ingrain that in your brain and make that the first priority.
Without further ado, here’s the exercise breakdown:
- Farmers walk/ Loaded carries
- Static DB hold (with the heaviest Dumbbells you can hold for 20-30 seconds)
- Reverse curls (preferably with an EZ bar to avoid wrist pain)
- Hammer curls
Perform 2-3 sets of each exercise. For the farmers walk aim to complete 2-3 rounds of about 20 metres and for the curls complete at least 8-12 reps.
If you happen to lack the space to perform the farmers walk, simply sub it out for the static dumbbell holds and complete for 20-30 seconds, before letting the dumbbells go.
You can search video tutorials for the exercises in the event you’re unsure on how to perform them.
(I may create a video series in conjunction with these written pieces, demonstrating the exercises at some point and link them here all for your viewing pleasure).
The setup
Now the first two movements, the farmers walk and static hold will train your grip strength and the two secondary exercises, the reverse curl and hammer curl will target and engage the muscles in the forearm more specifically.
The primary focus of the reverse curl is the biceps and forearm extensors and the hammer curls also target the brachialis and brachioradialis muscles.
Some blessed folks will be able to develop beastly forearms and a mighty grip with the farmers walk / static hold combo alone.
While others will have to include the other 2 direct forearm exercises in order to maximise their growth and strength potential.
I’d suggest either giving them their own scheduled workout, or tacking them on after an arm or back training day.
Keep in mind, you don’t necessarily have to complete all the exercises in one workout.
For example:
You can divvy up the exercise to include the 1 grip exercise and 1 direct forearm exercise after each individual back or arm session, depending on your training split.
So it might look something like this:
Sample weekly (Bro) Split:
Day 1: Chest/ Shoulders
Day 2: Legs
Day 3: Back/ Forearms: List of your regular back routine + farmers walk & reverse curls
Day 4 : Rest Day
Day 5 : Arm/ Forearms: List of your regular arms routine + static hold & hammer curls
Note: The above is just a sample structure. I am not saying this is the perfect, ideal workout split.
BONUS TIP:
Use a product called “Fat grips” to thicken the bars and challenge your grip even more.
Or if you’re feeling cheap, take a page out of Bruce Lee’s book and wrap a towel around the barbell when you perform curls.
So there you have it. It’s entirely up to you.
Mix and match to suit your preference.
And that’s it for now folks.
As mentioned above, this is the first in a training series, so subscribe to stay updated as to when the next part of the series drops.
TTFN…. Ta Ta For Now
