The most neglected part in trainning---> Forearms

[Viper_Jatt]

Training your forearms:

Forearm training is vital to building a great physique.

Your forearm muscles are used in each and every workout. Do you still want to forget about training this muscle group?

Stronger forearms lead to increased effectiveness while training. Build up your forearms and wrists and you will be able to lift more weight while performing other exercises. You'll be able to hold more weight in your hands.

But you need to be careful with the exercises for this particular muscle group.

I do not recommend any wrist curls as I personally have suffered many injuries from them.

Well, for those already following a training prog. I suggest the following exercises (to be done 2-3 times a week):

Remember to train your forarms last...else you wont be able to do other exercises!!

1) Reverse curls (barbell curls done with over hand grip) : works the extensors thoroughly. I suggest going as heavy as you can to begin the set with..

2) Hold onto heavy dumblells (not barbell so that each side works to its own potential) for as long as you can + 5 to 10 seconds more. If your face does not go RED you are doing it wrong!

3) Pinch holds. Well all you have to do is hold onto weight plates, for as long as you can, in both hands using only your thumb and index finger...hence pinching the weight plate!

I have not mentioned anything about your flexors because they get well trained doing barbell curls, back training and basically lots of other exercises. the weak point with most people is extensors!!

A sample work out :

1st set: weight = 36 Kgs, Reps = 8 , A little bit of back motion is Ok but don't over do it.Remember to keep your wrists straight.

after you fininsh the first set dont just sit there...start the 1st set of plate pinching! stay as heavy as you can on this throughout

2nd set: weight = 34 kgs, Reps = 9

followed by second set of plate pinching: 10 kgs weight plates held for as long as you could

3rd set: weight = 32 kgs, Reps = 10

followed by 3rd set of pp

4th set: weight = 32 kgs, Reps = 11

and finish off with the last set of pp.

to now completely blast out the forearms lift the heaviest dumbells you can for as long as u can...you will be surprised even 30 seconds will feel like eternity!!

so do four sets...example lift the 50 kg dumbells and hold for at least 45 seconds.

and after every two weeks increase the poundage by 1 kg for the reverse curls and 1/2 a kilo for pp and 2-3 kilos for dumbells continue progressing. until you hit the plateau...when you cant increse the weight immediately furthur...start increasing the number of reps. or the time you hold out the dumbellls and plates.

This is what I use for myself. It has done wonders for me. I cannot gaurantee that the same will work for you but even if you followed this for 1 month you should be able to see a great deal of change in not only your forearm strength but also the poundage you lift---> 3-5 kgs more in most of your exercise and possibly 6-8 kilos more on almost all of your back exercises!


Enjoy working out! And stay injury free!

[Xx-Gangsta_Jatti-xX]

wow ....... kooooooooooooooooool

[GarryLamba]

Beere sooooo glad to see ur post brb main aauna thehar ke

[..::99.9::..]

Kiddan Viper Singh ji. Glad to see you back.

and yeah thnx for this very usefull post :P