Forearm Exercises – Beginner Advice

   The purpose of your forearm exercises as a beginner should be to build stamina and gripping power in your forearms to help the amount of weight that you can dead lift, row, and use on pull-ups. If you focus on these lifts I can almost guarantee you that your forearms will grow. Think about it this way. How much can you possibly increase in a small exercise like wrist curls in one year? Now, you can increase your dead lift, row, and pull-ups by much more right? You forearms and doing a lot of work during these big lifts too. Bigger gains in these lifts will mean your forearm muscles will be forced to grow. You don’t need to be doing set after set of wrist curls and forearm isolation work, doing so much work that your arms can’t recover. If you think about it you use your forearms in almost every exercise in your routine already. So they are getting plenty of volume already. Try to apply these tips in and outside of the gym to help you grow.
 
1. Higher reps – Remember we are trying to increase the stamina in your forearm muscles.

2. Perform forearm work on your back days – Do your extra grip/forearm work along with your mini arm workouts right as part of your back workouts. Just a few sets is all you need. This will allow you to get the most rest in between your workouts for you forearms.

3. Shorter rest periods – This will also help to build stamina in your forearms. Shorter rest times between sets will also mean that you can get home to recover faster after your workouts.

4. Recover – Rest outside of the gym along with hard training and proper diet will help to make your forearms and your whole body to grow. If your hands and forearms need some extra comfort you can always soak them in ice or use icepacks to help cool them down after your workouts. Then apply some muscle rub while massaging them if you want and you should be good to go for your next workout.

5. Eat! – Your forearms are just like every other muscle in your body they need fuel to grow. If you don’t have a proper diet or aren’t getting enough calories into your system they will not grow. Simply put if you don’t have your diet nailed down you are wasting your time in the gym not only with regard to your forearms but your entire body.

Try this advice for your forearm exercises the next time you hit the gym. Check with a doctor before starting any fitness routine.