When it comes to weight training, forearms are easily the most neglected body part. Too often we think, “Well my forearms get worked as a secondary muscle while working biceps. That should be enough.” Granted, the forearms do get some work during bicep and triceps workouts, however such attitudes are a sign of complacency, which will only slow down your gains. Fact is there are numerous benefits that come from giving your forearms a workout of their own. One such benefit is that working your forearms will help give you that “Iron Grip.” After all, who wants to shake hands with someone who grips like a fish? Another benefit is that it helps prevent carpel tunnel syndrome, which has become the plague of Business America. Check out the rehabilitative exercises that most doctors will prescribe for those suffering from carpel tunnel ...

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When you first begin bodybuilding training, there is a good chance you aren’t going to take forearm training all that seriously. After all, they aren’t listed as target muscle groups in nearly all the articles we read in magazines. In the beginning, we usually employ a group of compound lifts which deliver stimulation all over the body. The forearms grow at a rate determined by genetics, rest, diet and stimulation through secondary training. Every time you complete a barbell row, biceps curl, or lat pull down, the forearms are targeted. In the beginning, they grow as a result. However, there are a few reasons why direct and sustained training designed to isolate the forearms is a good idea. Here are a few of them!   Aesthetics There is nothing more comical to see upon a bodybuilding stage ...

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Bodybuilders like Bill Pearl and Casey Viator exemplified outstanding forearms in the 1950s and 1960s.  In the 1970s, Serge Olivia was king of the forearms.  The 1980s saw thick, insane forearms on men like Bertil Fox.  In the 1990s, Steve Brisbois had perhaps the best ‘hamhocks’ in the business.  And today, top pro Phil Heath is known for his almost cartoon-like forearms. First off, it should be noted that some bodybuilder never train their forearms.  Their forearms receive secondary stimulation from gripping the barbell, on exercises such as deadlifts and barbell rows. They also become highly involved in arms exercises such as barbell and dumbbell curls, and on triceps movements, to a lesser extent.  Seeing as they are professional bodybuilders with a wealth of contributing factors (proper nutrition, amazing genetics, and superior steroid stacks), the combination of these factors plus the ...

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The forearms are a muscle group often overlooked when it comes to bodybuilding training. In muscle magazines, you see hundreds of biceps and triceps routines, but very rarely do you see forearms mentioned. Probably 75% of bodybuilders don’t train them with direct work. Many professional bodybuilders feel forearm training causes them to grow, which detracts visually from the upper arms. After all, there is no such thing as “upper arms are too big” in professional bodybuilding, and the smaller the forearms, the bigger the upper arms look (within reason). As a result, many bodybuilding routines omit this important body part from weekly training. This leads to the forearms being underdeveloped, but also another problem which many lifters aren’t aware of. The forearms and grip become the weak link in exercises such as deadlifts, rows, chins, and ...

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In bodybuilding, the bigger man does not always win the show. The man with the biggest arms does not always win the show. No, the overall title is often awarded to the man who delivers the most symmetrical combination of body parts, particularly arms. Looking back at bodybuilding history, men like Frank Zane and Chris Dickerson were able to defeat athletes who carried twenty to fifty more pounds of muscle, in some cases. They were able to topple these men because even though they weighed less, they were assembled better. Ensuring the upper arms and the forearms are symmetrical is an important key to this. The forearms should be about 75 percent as big as the biceps. If your biceps are 18 inches, then the forearms should measure 13.5 inches. If your biceps are 20 inches, ...

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When it comes to weight training, forearms are easily the most neglected body part. Too often we think, “Well my forearms get worked as a secondary muscle while working biceps. That should be enough.” Granted, the forearms do get some work during bicep and tricep workouts, however such attitudes are a sign of complacency, which will only slow down your gains. Fact is there are numerous benefits that come from giving your forearms a workout of their own. One such benefit is that working your forearms will help give you that “Iron Grip.” After all, who wants to shake hands with someone who grips like a fish? Another benefit is that it helps prevent carpel tunnel syndrome, which has become the plague of Business America. Check out the rehabilitative exercises that most doctors will prescribe for those suffering from carpel tunnel syndrome. They ...

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