Forearm Workouts: How to pump up the forearm. About training small muscle groups

forearm workoutsX

Many people pay a lot of attention to small muscle groups, often forgetting about large ones. All this, on the one hand, is understandable, because there are parts of our body that are exposed throughout the year (arms and forearms, inclusive). On the other hand, devoting a lot of time to training small muscle groups, we lose sight of a very important point – EMISSION OF ANABOLIC HORMONES, which as a result of their training is very small.

Forearm exercises

Forearm exercises

Many people, especially those who have just become acquainted with iron sports and embarked on the path of improving their physical appearance, make one very serious mistake – they get stuck in training small muscle groups, losing sight of the large ones.

It would seem that in order to pump up the forearms or biceps, it is necessary to pump them, as often as possible. But not so simple, friends.

Training such small muscle groups often does not give proper stress and a strong release of anabolic hormones necessary for subsequent growth.

Of course, when you see Sylvester Stallone in the action movie in a shirt with rolled up sleeves and are stunned by his forearms, then you want to get the same hands as quickly as possible.

But you miss one important point – all the people except Stallone.

You will not meet a single person with developed forearms, not completely developed in everything else.

All this happens for one simple reason: when you train such muscle groups as legs, back or chest, stress for the body is much more (because more fibers work), so you have to splash out much more anabolic hormones into the blood.

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This excess amount of hormones is more than enough for the development of small muscle groups, too.

Forearm muscle training is one of the most unknown aspects of strength sports for fans of bodybuilding, fitness and other “iron” sports. Forearm training will be based on these principles:

  1. The principle of progression of loads. At each workout, your forearms should get more workload than at the previous one.
  2. The principle of supercompensation. You will need to learn how to regulate your vacation.
  3. Training of fast and slow muscle fibers.
  4. Variety. Periodically change the training scheme.

How to workout forearms

How to workout forearms: the principle individually

The principle of progression of loads

Growth in muscle mass, stamina, or strength is stress for the body. The muscle system adapts to training stress, as a result of which muscle tissue is restored and grows. Over time, the body completely gets used to the load. Here, most of us have problems: more than 80% of the visitors to the gym for months, or even years, stomp in one place. They do not increase stress, do not make the body get used to new external conditions. If the body works in a relaxed rhythm, do not expect any increase in muscle mass. At each training session, we must add in one of four parameters:

  • – The weight of the projectile.
  • – The number of sets.
  • – The number of repetitions.
  • – The duration of rest between sets and exercises. To comply with the principle of progression of loads, rest is reduced, not increased.

The training of the forearms (using the example of an expander) in dynamics looks like this:

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Day 1

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression fifty 5 10 60

Day 2

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression fifty 6 10 60

Day 3

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression fifty 7 10 60

Day 5

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression 55 5 10 60

Day 10

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression 55 9 10 60

Day 11

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression 60 5 10 60

Day 20

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression 70 5 10 60

Day 50

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression 80 8 10 60

Day 100

Exercise Resistance Sets Repetitions Rest in seconds
Hand Expander Compression 110 5 10 60

During these 100 workouts, we have more than 2 times increased the strength of the forearms.

The most effective exercises for the gym

The most effective exercises for the gym

  1. Lifting the bar for biceps with a reverse grip. Works out the largest muscle of the forearm – the brachioradialis.
  2. Hammers with dumbbells.
  3. Bending barbell or dumbbell sitting on a bench.
  4. Seated extension bar reverse grip.

Principle of supercompensation

There are 4 stages of the training process:

  1. Destruction. Or muscle traumatization. The first stage, which lasts throughout the workout.
  2. Recovery. A stage that begins immediately after the workout. The duration of recovery is an individual indicator.
  3. Supercompensation. Effective immediately upon completion of recovery. At this stage, muscle mass, strength, endurance and other athletic performance is growing.
  4. Loss of supercompensation. If the athlete has not trained in the previous phase, the resulting progress is lost. Muscles return to the “zero stage” – the state that preceded the training.
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Forearm training should be based on sufficient, but not excessive rest. If the rest is not enough, we go in a circle of “destruction-restoration” and do not achieve supercompensation. In the second, we go through all the stages, skip supercompensation and make training a pointless exercise.

You need to train only in the supercompensation phase!

  • To a beginner to train separately forearms there is NO SENSE. Focus on training BIG muscle groups.
  • Forearms train on hand day AFTER BICEPS.
  • We train no more than once or twice a week.

In forearm training, we work in a slightly larger range of repetitions, about 10-20 times in one approach.

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