R
TRAINING
By : Coach Eric Broser
Throughout my career as both a competitive bodybuilder and “ physique transfromation artist ” I have been fascinated with forearm development . E ven as a youngster I remember always being impressed when I would see a guy wearing a short sleeve shirt and displaying thickly muscled and highly vascular forearms . To me , this represented power and strength � and that was something I knew I wanted . �f course , some lucky people are genetically gifted and need no direct forearm work to bring about significant hypertrophy in this muscle group . H owever , for the rest of us mere mortals , we must specifically target this area in order to keep it lagging behind the upper arm .
FORGING
FORMIDABLE
FOREARMS emember , the forearms are heavily recruited in every single upper body exercise that you perform . This forces them to become very tough and resilient , which unfortunately makes it harder to affect their hypertrophy . Simply “ pumping them up ” with a few sets of wrist curls is not enough to get them growing , so you need to think in terms of literally bombarding the forearms with relentless intensity and varying stimuli . This means precisely and aggressively targeting the flexors , extensors and brachioradialis with specific movements and utilizing a wide array of rep ranges , training techniques and strategies .
HERE ARE A FEW IDEAS TO GET YOU STARTED !
Super Size with Supersets :
I find that the forearms respond �uite well to this particular training protocol , so it is a very good idea to include it in your workouts often . In some sessions I recommend “ pre-exhaust ” supersets in which a forearm “ isolation ” movement is followed by a curling ( biceps and brachilais assisted ) movement . In other sessions try hitting the curls first and then look to isolate just the forearms immediately after .
Ditch the Wrist Wraps :
While it makes good sense to utilize wraps on the heaviest sets of some back exercises , there are some lifters that rely on them for almost every movement – and on all sets ! B y doing this , the forearms are robbed of valuable stimulation , as well as gains in strength , which can undoubtedly hold back their development in the long run .
HOW TO MANIFEST MUSCLE MASS FROM ELBOW TO WRIST
22 Natural Muscle Magazine March 2017