Beginner Forearm Workout
Workout Summary:
Beginner
Build Muscle
1
Single Muscle Group
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hi doug ..
I want to increase the strength of my foreamrs without increasing their size .. can I do these exercises ??
Hi Mohd,
Size is highly dependent on diet. If you eat only to maintain your weight, you can improve strength without adding much, if any size. So yes, you can perform this workout.
dude your routines work great i tryed them my my local gym and felt great after wards,
But question what type of food would you suggest i eat for dinner and such (vegies/chick, beef?)
thanks
sincerely Darryn
Hi Darryn,
Here is an article that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hi Doug,
Quick question: Will this help increase the wrist size to a certain extend? Or solely the forearms?
Cheers.
Hi Ahmad,
You might see a small change in wrist size, but nothing dramatic.
Hello Steve Big Fan of all your workouts,
Question, how would I be able to get bigger wrists?
Hi Travis,
In general you can't change wrist size, from a muscular standpoint. The only way a wrist size changes is from additional bodyfat.
Thank you steve
any other good forearm workouts?
Hi Boycasey,
You could perform 2-3 sets of static barbell holds for 30-60 seconds, and then 2-3 sets of forearms curls.
Correct me if I'm wrong, but this is how I've interpreted the warm up sets and weights:
1st warm up set: 2kg
2nd warm up set: 4kg
3rd warm up set: 8kg
Is that the sort of progression you mean when you say, " First set with a very light weight, and the second set with half the weight used on the first exercise."
Looking forward to a clarification!
Hi Ahmad,
You are correct, although your third set for an exercise should be a working set.
can i increase this workout to 4 sets of 10 reps each to gain results quicker?
what is the rest time between each set and exercise? also, can i do this workout on a day where I just do back and abs (i know it calls for bicep days though)?
Hi, I have preety good upper arms but my forearms are ridiculously small. They look like toothpicks. How can I make them really big and add muscle too them? Please, give me an advice.
Would like to know what you think about incorporating the farmers walk into a workout. Begin with it or end with it, or have it on its own day?
Hi Brian,
The Farmer's walk is a solid choice. You do either - begin or end your workout with it. There is no real right or wrong way. As long as you are pushing yourself all is well!
I workout 3 days a week. Would I be able to do the farmers walk on all 3 days or do you think that would be to much? Thanks for your time.
will just these two exercises work to build bigger stronger forearms mainly with just one set of each? aren't you suppose to add more sets to build muscle?
Hi Koda,
Muscle building is more about progression of weight than it is about volume of sets.
Hi Steve.
In wrist curl, is it ok if I lift slightly (around 20°) my forearms?
When I do this in this way (lifting 20°), I feel my forearms burning on, and my biceps are not involved at all, but I would like to know if this is ok.
Thank you.
hi,
i was wondering as im looking to get bigger for taking up judo and i came across this website very good i must say but how long would it take to get big forearms to be able to see vains like others.
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