When it comes to forearm training, some bodybuilders feel their forearms get worked enough just lifting and gripping the bar. Yet others think that’s not enough. Does that describe you? Then if you want a vice-like grip and huge forearms, it’s time to Get A Grip and do some serious Forearm Training!
There’s More Than One Way To Build Forearms
There are four main types of forearm workouts and they target grip strength as much as forearm development. They are:
- Forearm Hypertrophy - The most common approach for most bodybuilders, this targets forearm size and strength, including wrist strength.
- Static Holds - This refers to the length of time you can hold a bar (think weighted carries) or your own weight (think pull-ups).
- Pinch Grip - In this case, this is the strength you have to hold or “pinch” a plate between a finger and your thumb.
- Crushing Grip - Here, we’re talking about grip strength, the strength between your palm and your fingers.
Forearm Hypertrophy
This is direct forearm work using wrist curl and reverse curl variations.
Examples of these exercises include:
- Barbell Wrist Curls
- Dumbbell Wrist Curls
- Reverse Barbell Curls
- Reverse EZ-Bar Curls
- Reverse Dumbbell Curls
Static Holds
Static holds refer to the ability to hold a bar or bars while carrying the weight, hold a barbell without straps, or support your own weight during pull-ups.
Examples of static hold exercises include:
- Pull-Up Bar Hang
- Farmer's Walk
- Deadlift Hold
Pinch Grip
A pinch grip is functional, we use it during a normal day. Exercise of this type helps build overall grip strength.
Examples of pinch grip exercises include:
- Plate pinch
- Plate Curls
Crush Grip
Think of a powerfully firm handshake. The development of crush strength promotes forearm size and helps you hold the bar during heavy lifts.
Examples of crush grip exercises include:
- Hand grippers
- Tennis ball squeezes
- Thick bar exercises - try the old-school wrist roller exercise. You can get these devices with a thick bar.
Working Forearms Into Your Routine
A common approach is to do your forearm exercises on pull day, after back and biceps. Guys like Arnold treated forearms like any other body part. Rich Piana had the same mentality. When he did his “Bigger By The Day” series, he’d sometimes give forearms their own day, or pair them with calves. He’d also include them with back and biceps. Plus, he’d often do around 10 sets of direct forearm work.
No matter when you do your forearm routine, if size is your goal, focus on wrist and reverse curls. If you’re chasing grip strength, add in Farmer’s Walks, and pinch grips (pinching a 10 or 25-lb plate). You can also work grip strength by using hand grippers.
Rich’s Routine
Here’s an example of one routine Rich used. Bear in mind he always changed things up, so it’s doubtful he did this exact routine very often.
Reverse Curls - 5 sets - 30, 25, 20, 16, 16 reps
You can use a straight bar, EZ bar, or dumbbells. Also, you can do this using a low cable and EZ bar attachment.
Seated Wrist Curls - 5 sets - 30, 25, 20, 16, 16 reps
Use a straight bar or dumbbells.
Another Example
Farmer’s Walk - 2 sets - 50-70 feet
Use dumbbells or specially designed bars for this exercise.
Plate Pinch - 2 sets - Hold as long as possible
You can use any plate you want.
Hand Gripper - 1 set - 10-15 per hand
Use the hand gripper of your choice.
Recap
Training the forearms should not be an afterthought. Thick, powerful forearms and a strong grip can help in everyday life, anytime you are required to grab, hold, or carry an object. So Get A Grip and follow the tip presented here. While visiting 5% Nutrition, take some time, shop, and stock up on all your 5% supplements!
