Forearms
March 16th 2007 15:47
A simple rule for training the body is that the smaller the body part the more frequently it can be trained. The larger the body part the more likely it is to be overt rained and to take the whole system into over training with it. No one who is genetically normal can endure quad training for more than thee days out of 7-8. But the fact is that calf muscles and the muscles of the forearms are used with frequency in training to the extent that they could endure training every other day.
I am not saying that calves and forearms cannot be over trained. I am saying that their work capacity is such that they can easily be under trained. Yet, each of these muscles has an aesthetic appeal and contribute mightily to athletic performance. Don't baby these muscles.
The simplest method for training forearms with thoroughness is to focus back training on compound exercises like chin ups. Chins come with various hand positions and each one is a productive both for the back and for the forearms. The underhanded chin is especially taxing on the gripping strength of the forearms. The way to maximize the duress on both the back and the forearms is to use power straps to secure the hands to the chinning bar. In this way the the forearms are forced to continue their gripping until they are completely incapacitated and the back can continue until it is in a similar state. That kind of sustained gripping is a supreme forearm builder.
The most popular forearm exercise is the wrist curl and the overhand wrist curl. From a seated position a barbell is placed so that the foreams rest on the knee and the bar hangs off the knee. The barbell is curled with the hands and the forearms are activated. If the grip is changed to an overhanded grip the curl works the forearms from another angle. I suggest both. Never, ever train forearms before any upper body movement. If you start trying to do rows or something such after wrist curls, you are sacrificing your back work.
A somewhat overlooked exercise for forearms is the barbell shrug. Yes, it is a trap exercise, but the fact is that to do it properly you should be loading up big weight. Holding an extremely heavy weight suspended on a barbell at thigh level while you shrug it is ultimately as much a grip exercise as a trap exercise. That is why again I recommend using straps and doing very heavy shrugs. Your grip will be tested and strengthened.
I love an idiosyncratic version of the trap shrug as a grip strengthener. If you are a martial artist or engage in some activity where you must hold a grip for a long period, this movement is productive. Take a barbell or a set of dumbbells and load on as much weight as you can. Use power racks so that you won't have to pick your weight off the floor. Stand holding that weight as long as you can without movement-just hold. If there is a clock nearby, start timing yourself and see how long you can stand with this heavy weight.I guarantee that your grip will be the first thing to go,but after awhile your ability to hold a grip for longer periods will become obvious. Be careful, if you are using dumbbells or etc. If your grip gives out unexpectedly you could easily drop a massive weight on your foot. I love this challenging exercise,though. Next post I will take up the other high volume muscles-calves. Your servant,as always.
Most famous forearms in the world.
The simplest method for training forearms with thoroughness is to focus back training on compound exercises like chin ups. Chins come with various hand positions and each one is a productive both for the back and for the forearms. The underhanded chin is especially taxing on the gripping strength of the forearms. The way to maximize the duress on both the back and the forearms is to use power straps to secure the hands to the chinning bar. In this way the the forearms are forced to continue their gripping until they are completely incapacitated and the back can continue until it is in a similar state. That kind of sustained gripping is a supreme forearm builder.
The most popular forearm exercise is the wrist curl and the overhand wrist curl. From a seated position a barbell is placed so that the foreams rest on the knee and the bar hangs off the knee. The barbell is curled with the hands and the forearms are activated. If the grip is changed to an overhanded grip the curl works the forearms from another angle. I suggest both. Never, ever train forearms before any upper body movement. If you start trying to do rows or something such after wrist curls, you are sacrificing your back work.
A somewhat overlooked exercise for forearms is the barbell shrug. Yes, it is a trap exercise, but the fact is that to do it properly you should be loading up big weight. Holding an extremely heavy weight suspended on a barbell at thigh level while you shrug it is ultimately as much a grip exercise as a trap exercise. That is why again I recommend using straps and doing very heavy shrugs. Your grip will be tested and strengthened.
I love an idiosyncratic version of the trap shrug as a grip strengthener. If you are a martial artist or engage in some activity where you must hold a grip for a long period, this movement is productive. Take a barbell or a set of dumbbells and load on as much weight as you can. Use power racks so that you won't have to pick your weight off the floor. Stand holding that weight as long as you can without movement-just hold. If there is a clock nearby, start timing yourself and see how long you can stand with this heavy weight.I guarantee that your grip will be the first thing to go,but after awhile your ability to hold a grip for longer periods will become obvious. Be careful, if you are using dumbbells or etc. If your grip gives out unexpectedly you could easily drop a massive weight on your foot. I love this challenging exercise,though. Next post I will take up the other high volume muscles-calves. Your servant,as always.
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