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So I actually do not train forearms, however if you are looking to prioritize them here are a few things you can do. Number 1, wear lifting straps. Don’t be the guy who says alright I want a little extra forearm work so I’m gonna stop wearing straps, no no no. Don’t go making your back exercises worse just to get a little extra forearm work. Instead just add 1 or 2 forearm exercises into your routine so that you can target them directly as opposed to training grip strength on back day. To do this here are a few options. By the way this is the myprotein mens tempo hoodie, lowkey drippy as barnacles and 40% off with code MAXE, as well as protein and supplements, but anyway first up we got the classic wrist curl. Now I would recommend doing this on a bench with a dumbbell because it’s a bit more stable, but barbell does work fine. And no you don’t have to worry about training wrist extension because 1 your wrist extensors aren’t really gonna grow even if you train them and 2, good luck trying to progress this. Option 2 is a cable wrist curl, now this was actually my first time trying this and surprisingly it felt really good and seemed super easy to take to failure, so if you’re not a big fan of the dumbbell variation definitely give this a try. And finally the last option is just doing some good ol hammer curls. Personally, when I was training dumbbell curls, I would start with regular curls to failure, then immediately jump into hammer curls to failure with lighter dumbbells, and then cross body curls to failure with no rest in between. 1 giant set here will definitely toast your biceps and forearms so if you’re looking for something to add but you don’t really have that much extra time, this is definitely your go to. But all in all, 2-6 sets per week is plenty of additional volume for your forearms, you don’t need anything crazy, and I would still recommend using low rep ranges of around 6-12. So ust choose 1 or 2 of these exercises to do per week and you will be fine.
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39 Comments
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Bro wtf are you saying, if you work your wrists flexors but you neglect your wrists extenders you create muscle unbalance, that will fuck up your wrists, you need strong wrists extenders if you dont want to get shit like wrist tendonitis
Oh and besides that, of course your extenders will grow, not as much as your flexors, and of course you can progressively overload them, just keep uping the weight of the dumbell when it gets easy
Its ok if you give your point of view, but you're affirming things that you dont actually know if they are true because you clearly dont know that much about training (of course you know more than the usual lifter tho, no disrespect)
Definitely train extensors otherwise you might get wrist and elbow issues later on.
For wrist curls, if you can bring the dumbbell till middle of fingers then that's best because squeeze grip also trains forearms.
Maybe also try pronation training, grip training (crush, pinch, open hand grip, etc.) for getting an overall thicker forearm and not just a flat but wide forearm.
Follow arm wresters' training exercises
You can do this exercise until the cows go home, and you can attempt all his other exercises….however without pins and needles, thou shalt not succeed….mark my words😮
It’s still best to train forearm extensors cuz of forearm injury. Forearms are usually weaker than bicep so sometimes when people train biceps they get pain shooting down their forearm (forearm splints). So ig training extensors minimises that
What about leg day? Did you miss them?
Fight me punk.
Insane physique bro
So that superset of curls-hammer-crossbody is done 3 times or is just 1 singular workout ?
Drippy as barnacles
Heavy wrist curls and reverse grip curls are all you need
Than what do you do for extensors?
Yo, do you recommend doing 9 sets for forearms per week for who have small forearms?
You grew so much since you started your cycle last year
I've been training for 10 months straight including my forearms like on this video, and they haven't changed much. I guess it's my genetics. Sorry for ny english.
I have a home made version!
The tren goblin
Max the extensors are 5 different muscles, make up majority of the posterior forearm, and are bigger than the flexors, so how wouldn’t they grow that well?
Farmer Carrie’s🧍♂️🧍♂️🧍♂️
maxe
Why wouldn't the extensors grow from the reverse curl?
The first one is horrible advice plus Max has average forearm inserts or response and now says he doesn’t train them but its huge than the time when he actually used to train them, its getting more and more hard to believe the guys natty
Edit: Also his wrists and hand bones has grown significantly in girth in just 5 years and he used to have really thin wrist and hands. It will grow significantly at 18-19years dependant on Testosterone and general health without being in any physical activities but Max’s is just ridiculous
Bro forearme nte first kanicha workout per ariyillann paranjile ath 'cable wrist curl' ennan njagalde gym il vilikaar 😁
Bro I have a doubt.. you have given that in your docs SS (super set) for push day chest focused.. so ss for later raises or its a different set ?
What do you think about handgrips?
Why extensor don't grow?
I gained huge forearms after getting out of a long term relationship
The part about wrist extension is bs
every time i go heavy my forearms get pumped asf i think thats enough work for em
My forearms sucks, I am looking for tips to add muscles to it, I dont understand why max said that wrist extensors doesnt grow even if you train them?? anyone? explain??
1. Be born with thick wrists
2. Be born with wide adial ulnar joints
Bro are you on steroids😮😮😮😮😮
Do 3 years nd maintain, 5 years looks too big, athletic look is better than bodyguard look
I can never feel comfortable and cant get the pump and the right feeling with dumbbells for forearms. Cables are much better and you dont feel like something is wrong with your wrists.
Hi I am 12 years old and I do workout with my dad and I do 3 sets of weights and I do pushups and planks I do bicep exercise and two tricep exercise and I do chest press and leg extension and do tricep push down and I do a Doris exercise as well but I don’t know the name of it
And I want get bigger forearms and nice muscles and 6 packs
So you recommend this at the end of arm day?
Reverse dumbell curls ftw
0:48 good luck progressing that 😂