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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If you’ve been a fan of the classical or Iron Age period of bodybuilding, you no doubt remember a time when the forearms stood out like they just don’t do today. They started small at the wrist, and then worked their way out to a point where they almost peaked like the biceps. They were lean, striated with veins, and just looked incredible. Men like Casey Viator and Steve Brisbois come to mind. They had forearms the likes of which have been unseen on bodybuilding stages in the last 10 or 15 years! Today’s bodybuilders are more massive than they were in years past, but that size jump has come with a price. The use of growth hormone, insulin, and IGF-1 has allowed today’s men to grow larger muscles, but their skin has grown thicker as well. ...

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The forearms are a tricky muscle group. If they lag behind the upper arms, you risk displaying poor symmetry at best, and failing your other body parts by virtue of a weak grip, at worst. In other words, you short-circuit your efforts on back, shoulder, and biceps days because your grip fails before the intended targeted larger muscle groups do. At the same time, overdeveloped forearms can also be a problem. They throw off your balance in many poses, and make your upper arms look small. Your forearm training will vary based upon whether you are a beginner, intermediate, or advanced bodybuilder. Beginner Training When you first begin training, every muscle group will grow, provided you are engaging in a full-body training routine and giving yourself adequate resources for recovery. Obviously, if you train chest ...

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It’s very rare that you will see training routines designed for all three of the muscle groups of the arms. Sure, you’ve probably seen a million routines which challenge the trainer to jump from the biceps to the triceps and vice versa. These training routines are superb for delivering a fast pump to the upper arms, saving time while achieving muscle stimulation synergy on many levels. However, you will very rarely see a routine like this which includes forearm training. Let’s face it, forearms are some of the most boring body parts to train. Many bodybuilders neglect them accidentally, as they lack the energy to train correctly following their blitz of back and biceps which usually precede any forearm training. Or, some bodybuilders will intentionally avoid them, under the mistaken impression that small forearms will make ...

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Have you ever opened up a bodybuilding magazine and just felt frustration? You look at the level of development, particularly in the arms, and you cannot imagine how you will ever come close to that. Their upper arms – consisting of the biceps and triceps – are bigger than yours. They have better shape than yours. They are worlds more conditioned than yours. And they make it look easy. How is this possible? Don’t beat yourself up too badly. You should remember that these men possess some of the best genetics on earth. They have trained for years, developing a solid base of muscle mass which you likely have not achieved yet. They have sacrificed their time and energy by trekking to the gym five times a week for grueling workouts, and they’ve eaten about a ...

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When in the arena of competitive bodybuilding, the illusion of size usually matters more than the true size. Bodybuilders have often decided to neglect the training of specific muscle areas so that other muscle groups seem bigger. A lot of bodybuilders will not train their abs as much so that the shoulders can look bigger and wider. Another way bodybuilders use this illusion is by reducing the training of their quadriceps, which allows their calves to appear much larger than they would usually would look. Many bodybuilders have debated for a long time on how to properly train the forearms. A lot of bodybuilders have made the argument that the biceps look much more massive when the forearms are less trained. There are some bodybuilders out there who have genetics that make their forearms grow really fast. When these ...

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Are you an intermediate bodybuilder who just can’t seem to break the 200-pound mark? You eat everything in sight and take an hour nap each day, but something just seems to be lacking? Chances are, your body has become accustomed to your training patterns. You might be using the ever-popular 5-day training split (Chest, back, Shoulder, Arm, and Leg days). Or you might be using another. Whatever system you’ve been choosing, your body may no longer be responding. Without that need for response, the muscles stay their current size. Here are five routines that you should try for stunning the muscles into growing. Routine #1: 20 rep squats Squat three times per week. It’s that simple. Start your Monday with some warm-ups, then proceed to complete one all-out set of squats. This ...

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The direct forearm grip training is something that is not all that common for the power lifters in the gym. It is nothing fancy, but what it is, is hard work. And yes, it does take away some time for the more viewable body parts and the training it takes to get the biggest and best results can be downright excruciating. So if I have not deterred you by the first paragraph and you are still seeking those rock hard forearms with unbelievable strength, then I have your attention and I know you are serious about forearm strength and getting the grip strength you need. Now let's get goin. Your grip strength is extremely important and useful in so many ways. The stronger your grip, the more weight and heavier weight you can lift and the longer you can ...

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Q: I get an unusual kind of soreness and I don’t know how to avoid it. It’s happened for years, but now that I’m going heavier in all movements, it’s getting too painful to keep training on a regular schedule throughout the week. The day after doing legs, I have an incapacitating soreness in my forearms. How can I stop this? A: This is actually more common than you think, and it’s usually to do with how you hold your hands during work in a bar-related movement. Squats, but especially deadlifts, are the most problematic for this. You may also hold a ton of stress in your wrists and hands, anticipating increasing weight in your workouts. Using straps and incapacitating wrists and hands during exercise is also to blame for this. A couple of things can help, other than ...

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When in the arena of competitive bodybuilding, the illusion of size usually matters more than the true size. Bodybuilders have often decided to neglect the training of specific muscle areas so that other muscle groups seem bigger. A lot of bodybuilders will not train their abs as much so that the shoulders can look bigger and wider. Another way bodybuilders use this illusion is by reducing the training of their quadriceps, which allows their calves to appear much larger than they would usually would look. Many bodybuilders have debated for a long time on how to properly train the forearms. A lot of bodybuilders have made the argument that the biceps look much more massive when the forearms are less trained. There are some bodybuilders out there who have genetics that make their forearms grow really fast. When these ...

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