The forearm is an underrated region, but it attracts a lot of attention. You certainly remember people who have a well-developed forearm. If you want that, I'll give you a science-based workout to grow your forearms fast.
To help you understand the importance of this guy, he basically participates in every training session. Back training, for example, if the forearm is weak, it has an overwhelming effect on this training. If we think about other workouts, such as any leg exercise where you need to hold a bar, such as stiff or deadlift, trapezius curl.
. . you can extend this to other exercises.
And you will see that the forearm is present in all of them. The first exercise will be the reverse curl, and I'm already thinking about you coming from a back workout, which will have a little biceps, and you start the forearms. You will start with a reverse curl, an exercise that you can do with the straight bar, or with the W bar, and I will tell you that the W bar is more comfortable.
You will need to exert more force to support the fixed bar, but it will give you more comfort in your wrist and elbow. This exercise is interesting for working the brachioradialis, a muscle more external to the forearm, and this will be very important for you to do other back exercises and give your forearm a more external appearance. In this, you can do 3 sets and always take these muscles to failure.
Another detail is to always stretch your muscles as much as possible, because naturally people don't do that. one more point that people make mistakes, which is letting the elbow move away, and this dissipates the force vector, and the muscular work ends up falling, so close the elbow very close to the body, extend it as much as you can below, and tighten it well on top. You can even use that technique called "peak contraction" here, to encourage the muscles even more.
The 2nd exercise in the forearm training is a wrist hyperextension. With that, we are going to work more intensely on this region on top of your forearm. What you just did, the reverse curl, takes work, but the focus is on the brachioradialis.
Now, no, let's go to the wrist extenders. It's more uncomfortable to do because it's a really bad position , so you can take the weight and rest your forearm on top of your thigh, because you need to let it weigh down in that direction, and apply the opposite force, or else support your arm somewhere . It could be a Scott bench, it also works, to do more isolated work.
At this point, you will start to work on closing your hands, which we will intensify soon. If you have a weight in this position and let your hand open, that weight drops. You need to exert strength to hold it.
Calm down, let's step up now, now. This exercise can also create a peak contraction. It is important to have the greatest range of movement possible, rhythmically, going up and squeezing as much as possible.
Here, I don't want you to overdo the load, because these muscles can't support that much weight, so an 8kg dumbbell, or 12kg if you're stronger, is enough. Series: same thing. 12 to 15 repetitions, 3 sets is enough.
Of course, we are talking about small muscles , and as you will do it unilaterally, I want you to do one arm and then the other, and you can do it "nonstop", finishing one and going to the other, or if you think it is too heavy, 30 seconds of interval between one and the other is enough. 3rd exercise in your forearm training designed with science to develop as much as possible and also to improve your power in other training sessions: let's now do the wrist flexion. It's really cool for 1st: it makes your forearm bigger, with aesthetics in mind, and 2nd: it will help you improve your grip, and this helps you in other exercises.
I want you to make it one-sided too. You can take slightly larger weights, around 10kg to 12kg, they are nice weights, and you will hold them with your palm facing up. You can rest your forearm on your thigh or on a bench.
Remember, as wide as possible of movement, and I want you to let your wrist flex, the weight will take your wrist to that position, and I want you to let the weight reach your fingertips. Then, you will close your hand and flex your fist. Why that?
1st: I want maximum range of movement. 2nd: why open your hand, then force yourself to close it and flex your wrist? We are working on wrist flexion, and also on the strength of closing the hand, in other words, we are combining 2 works in 1.
We could only include wrist flexion and you would have volume-increasing work. It would improve your grip, but I want to add something extra for you to also improve your grip strength. Another thing that can help increase strength is to increase your testosterone, but I'm talking about something manufactured by OficialPharma, and by the way, you have a discount coupon, just enter LALA.
I'm talking about Testo Black, a product that brings together several natural substances to raise your testosterone, also naturally. The link is below for you to see, and there are other things on the Official website that can help you not only with this, but with other things as well. This exercise, if you want to work on the grip, we work with larger loads, with dumbbells weighing up to 20kg.
Now, if you want to do more volume-oriented work , I prefer to do it with a lower load to generate more repetitions and also implement some strategies to intensify the work. For example, peak contraction works, and you go down, reach the tip of your finger, close your hand, squeeze, 1, 2, 3, and repeat. Another thing that you have to be careful about here : you will do all this work, but you will do an FST-7, which is to do a series of 10 to 12 movements, and you will stretch these muscles for 20 seconds and this cycle repeats itself for another 7 times.
Your forearm will be THIS size. Remember, it is a technique applied to an exercise that you shouldn't even do on its own. If you don't do it, you won't want to put the cart before the horse and do everything.
This 4th exercise will help you train all other muscle groups more powerfully, but it is optional. I'll say that I learned it from the powerlifting crowd. Imagine, they need to lift bars weighing more than 300kg and the guys don't use straps, they really have a lot of strength.
How do you do? You go to a squat rack, one that you can easily place a load on, and you will be able to lift it from the top. Be careful with your spine, because we will be handling high loads.
Put a bar, and I want you to put a load that you look at and say "it's hard to hold". Let's take an example of 40kg each side. You will have a pronated grip, like this.
The idea is to enter the bar with the knee bent, spine erect, take the grip and extend the knee, supporting the load only with the strength of the grip. What will you do? Nothing, it will just hold.
The idea is that if you can hold this bar for around 30, 40 seconds, we can increase this weight. You will hold the bar until you can no longer hold it and it literally falls into your hand. As you will be on an easel, it will support you there.
As we are training grip strength , you can rest for 1 to 1 and a half minutes. And then, you go to the next series, that's it. Additionally, there is an accessory Do this 3 or 4 times.
that will also enhance your hand closing strength and consequently improve your training. It's called "hand grip". It's pliers, only instead of squeezing something, there's a spring there.
"Lalá, does that help? " Help is something you do in your everyday life. The idea is for you to buy this accessory and use it in your spare time.
You're watching TV, and you keep pushing things, and then you switch hands. That's the idea. "Lalá, do you do this thing?
" I don't, but I'm bringing you an option that you have in your day-to-day life. If you are a fan of developing forearms, it's cool. In this video, there is an entire biceps workout.
Assembled with science. This is really tough, you need this training.
