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In your quest to develop the best physique
possible, don't underestimate your need for powerful forearms muscle. They're
the most important factor in your grip and lever strength for handling
heavy weights. Keep these tips in mind while training them.
Beginners shouldn't worry about prioritizing
body parts at this point; just lift to get big but make sure your
exercises are all compound movements that involve many muscle groups in
one repetition. Don't use lifting straps, and don't baby yourself:
Advance your program quickly to four exercises, five sets each, 10 reps
per set.
The forearms muscle need high reps to grow. Go
for at least 25 and as many as 100. Don't stop when you feel the burn.
That's when the set begins for your forearms muscle!
The forearms muscle training has remained the same since
we started working out 10 years ago - heavy, basic free weights - but we
have on occasion used machines to work around an injury. We don't use
them to build muscle mass, but they do allow us to keep what we have
during recovery. In that regard, we're glad they exist.
We pyramid our sets with each exercise,
but quickly, beginning with 1-2 warm-up sets, then increase the weight
through two more sets to our heaviest weight, with which we do three max
sets.
We've never believed in backing off a body
part if it overshadows another. Instead, we just work the smaller
body part harder. When we started bodybuilding, our arms and delts
muscle got
so big they made our chest seem smaller by comparison, even though it
was still full. We didn't panic. We knew that if we kept training
everything as hard as we could, sooner or later it would all balance
out.
We learned firsthand the value of family
support. Encouragement from grandfather, father, mother, sister and
friends fed our motivation to go far beyond where we probably would have
been without them. The best reward is to know that others are getting
satisfaction from your accomplishments.
FOREARM MUSCLE WORKOUT
Exercise
Sets
Reps Radial
Flexion
5
25-100 Cybex
Twist 5
25-100 Barbell
Wrist Curl 5
25-100 EZ-Bar
Reverse Curl 5
25-100
Reverse-Wrist Curl
Behind Back 5
25-100
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