Incomplete – that’s the average score bodybuilders earn for forearm workouts. Most trainers don’t work them at all; others throw in only a couple halfhearted sets of wrist curls. And yet, the forearms are the most visible muscle group, supplying ready evidence of iron-willed toil. They’re also among the largest, because if we count the muscles from hand to elbow, the tally is 20. Follow our lessons to turn these 20 into automatic attention grabbers, and raise your forearm “incomplete” to an A+. Class is in session.
MISTAKE #1: TRAINING NEGLECT
The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.
- Train forearms as regularly as you train biceps. Generally, the ideal time to work lower arms is after biceps at the end of a workout.
- If forearms are a weakness or your intensity lags when targeting them, try slotting them into a workout when they won’t be pre-exhausted. For example, after quads or chest.
- Do 6-12 sets and work the flexors (wrist curls), extensors (reverse wrist curls) and brachioradialis (reverse curls).
Click "NEXT PAGE" to continue >>