Forearms are one of the hardest muscles to grow.
That's because most people training them in the wrong style.
If you want to add mass to your forearms:
YOU SQUEEZE & HANG FOR TIME
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While genetics do partially determine how big your forearms will be I got good news for you!
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You can make your forearms bigger by doing these 3 exercises:
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1️⃣ Pull Ups
2️⃣ Dips
3️⃣ Farmer
Walks
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These 3 exercises require you to grab and squeeze a bar
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The harder you squeeze the more forearm muscles you activate
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If you currently are doing those 3 in your workouts try this for the next 30 days:
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1️⃣ Squeeze the bar really hard at the beginning of the exercise & try to keep the tension all throughout
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2️⃣ Finish your set with a 15-30 second isometric hold
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Example:
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If doing 4 x 8 pull ups
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After your 8th
rep you keep squeezing the bar & hang for at least 15 seconds
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Repeat at the end of the 4 sets
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Your arms will be on 🔥 after this
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FYI: Your grip might give up first before your muscles do
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It’s OK, keep practicing these isometric holds until you can hold it for at least 15 seconds
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In 30 days I guarantee your grips strength will increase & you will finally add some size to your meaty forearms
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This squeezing &
isometric training are techniques that I use in my own workout programs
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They are super effective & a part of my regular workouts so adding mass to my forearms just happens naturally
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If you want to know how you can get access to my workouts:
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==> Reply to this email with the word: FOREARMS & I will give you more details on how to get my mass building workouts
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Keep killing it beast!
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See you in the DMs
