How to Train Your Forearms

2 min read

Anatomy

The role played by the forearms is vital both in our everyday lives and in our performance at the gym. The forearm is made up of many muscles (32 to be exact), so we will simplify it as much as possible by dividing the forearm into two parts:

The anterior side consists of:

  • Brachioradialis
  • Pronator teres
  • Flexor carpi radialis
  • Palmaris longus
  • Flexor carpi ulnaris

The posterior side consists mainly of:

  • Anconeus
  • Extensor carpi radialis longus
  • Extensor carpi radialis brevis
  • Flexor carpi ulnaris
  • Extensor digiti minimi
  • External retinaculum

In terms of the percentage of the total number of muscle fibres in the forearm, these are divided into:

  • 50% Type I fibres (Slow)
  • 50% Type II fibres (Fast)

How to Train Them

Now that we know the distribution of muscle fibres, our main goal must be to stimulate type II fibres, as these undergo the most hypertrophy.

Knowing all this, the best option would be to work on grip through finger flexion, which translates into greater activation of the anterior side, which is the largest. Even so, we must not forget the other 50% of fibres, type I, where we will prioritise wrist flexor work, which produces greater activation on the posterior side of the forearm.

The best way to plan your forearm training would be to increase your weekly training frequency for them, training them every 48/72 hours. In addition, we will divide the training into two parts:

1. In this first part, we will focus on stimulating type II fibres

2. In this second part, we will stimulate type I fibres.

Type II Fibres

To work these forearm fibres efficiently, we will prioritise isometric exercises such as:

  • Deadlifts
  • Farmer's walks
  • Plate pinch holds
  • Hanging from a pull-up bar

We can focus on a range of 10/30 seconds per set, varying the intensity in an undulating pattern each week.

Type I Fibres

To stimulate these fibres efficiently, we will use wrist flexor isolation exercises such as:

  • Overhand-grip forearm curls
  • Wrist roller (in my opinion, the best option)

When it comes to knowing how to train them, we will also do so by time, which will be around 40/60 seconds per set.

Introduction to Fat Grips

In my opinion, a fat grip can be a fantastic aid for both grip work and isolation work, and it can be used as a useful tool to avoid plateaus and make our workouts more demanding.

Conclusion

Forearm training is very important when it comes to achieving a strong grip and large forearms. Training them 2-3 times a week has been observed to be best for them, using a combination of isometric and wrist flexion exercises.

That's all for today's article. I hope you enjoyed it and find it helpful when training your forearms. If you have any questions, leave them in the comments and I will be happy to answer. A hug!

References

  • https://www.t-nation.com/training/big-forearms-crushing-grip
  • https://www.t-nation.com/training/the-best-forearm-exercise/
  • https://www.t-nation.com/training/massive-forearms-strong-grip
  • https://www.t-nation.com/training/cure-for-puny-arms
  • https://www.t-nation.com/training/thibs-quick-tricks
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