Posted by
Edwin ..
2 days ago, I wrote a post about forearms, how it is important to making your whole arm look balanced. You can refer to it here, ‘Don’t Neglect Your Forearms’.
After understanding the importance of your forearms, the question now is how do we work them? What are the best ways to train it? Well, before training your forearms, you need to consider these 3 factors, what exercises to do for them, how often and the amout of sets and reps.
What exercises to do to train the forearms?
If you have been following up with my blog, you would have noticed I believe in the basics. Therefore, I would recommend the good old barbell/dumbbell wrist curls. As you progressed and get stronger, you can try reverse wrist curls.
How often should I do them?
Since your forearms are worked in most of your workouts, you wouldn’t want to over-train them. Also, I mentioned in my earlier post, ‘Don’t Neglect Your Forearms’ that forearms are no different from your other bodyparts. So I would recommend that you train them as often as how you train your back/chest etc.
How many sets and reps?
To make your forearms grow, I would recommend 12-15 repetitions each set. I normally use such amounts when bulking up. For the amount of sets, I would not recommend doing as much as you would do for other bodyparts. Maybe 6 - 8 sets will do the trick. Most importantly, you would want to stress your muscles with fairly heavy weights or they will not grow.
Posted by Edwin ..
2 days ago, I wrote a post about forearms, how it is important to making your whole arm look balanced. You can refer to it here, ‘Don’t Neglect Your Forearms’.
After understanding the importance of your forearms, the question now is how do we work them? What are the best ways to train it? Well, before training your forearms, you need to consider these 3 factors, what exercises to do for them, how often and the amout of sets and reps.
What exercises to do to train the forearms?
If you have been following up with my blog, you would have noticed I believe in the basics. Therefore, I would recommend the good old barbell/dumbbell wrist curls. As you progressed and get stronger, you can try reverse wrist curls.
How often should I do them?
Since your forearms are worked in most of your workouts, you wouldn’t want to over-train them. Also, I mentioned in my earlier post, ‘Don’t Neglect Your Forearms’ that forearms are no different from your other bodyparts. So I would recommend that you train them as often as how you train your back/chest etc.
How many sets and reps?
To make your forearms grow, I would recommend 12-15 repetitions each set. I normally use such amounts when bulking up. For the amount of sets, I would not recommend doing as much as you would do for other bodyparts. Maybe 6 - 8 sets will do the trick. Most importantly, you would want to stress your muscles with fairly heavy weights or they will not grow.