Forearm muscles are often overlooked in strength-training sessions. Even body builders have been told not to bother with specific forearm training. In order to achieve overall muscle development and avoid training-related injuries, forearms deserve the same attention as other areas of the body.
A common outcome of neglecting forearm training is a weakened grip. A weakened grip can limit overall progress in strength training because forearms are eventually unable to handle certain weights. Some body builders resort to using weight-lifting straps in order to accommodate the weakness and avoid the stalling progress.
Untrained forearms also tend to pale in comparison to muscles that are more developed and defined. This can be disappointing for someone working toward a well-proportioned physique. Fortunately, the incorporation of forearm training into a workout routine can resolve the issue of disproportionate muscle development.
Similar to calves, forearms require intense training to produce noticeable results. Effective training should include supersets, trisets and dropsets of movements such as wrist curls, reverse wrist curls and standing forearm rotations. These exercises do not require a great deal of movement, but they are very effective in developing forearm muscles. A minimum of 15 reps per session is advised. Ultimately, exercises should be continued until muscle failure occurs.
Muscle failure stimulates the slow twitch muscle fibers in the forearm, which is necessary for muscle development. Following a session, the forearms should be swollen and sore. This indicates that the muscles were adequately challenged.
The videos below, you will see several exercises to help you develop mass on your forearms.
Before full-blown forearm training can begin, time needs to be spent on strengthening the wrist tendons. Generally vulnerable, they could suffer if too much demand is placed on them. To avoid tendon damage, training should take a slow and steady approach to get them ready for heavier weights. Once tendons are strengthened properly, forearm training will be that much more effective.
Effective forearm training results in fatigued muscles. Thus, forearms should be the final part of sessions. Otherwise, fatigued forearms could hinder proper form and cause the overall workout to be affected. Improper performance can be both ineffective and dangerous. Keeping forearm training at the end ensures that the whole workout will be effective.
Initially, forearm training should be done four times a week for at least 15 minutes per session. When developed forearm muscles are achieved, their training can be dropped to two times a week. Any less than that, however, and progress could be interrupted.
A person serious about strength training should not ignore the benefits of including forearm training into a workout regimen. The desire to achieve a proportioned appearance is one valid reason to work out forearms. However, the fact that developed forearm muscles affect the quality of the whole training session should motivate anyone to give forearms the attention they deserve. The incorporation of forearm training into a regular workout should be a gradual process in terms of physical demand. The neglected muscles need the chance to catch up with the rest of the body. Once they do, the whole training process will benefit, resulting in a greater satisfaction in the ultimate outcome: total fitness.