Big forearms in just 3 minutes a week? Nothing is impossible with our training!

Nothing completes the development of your arms like strong and muscular forearms! Practice this quick workout once a week, and you'll be shocked at your improvement!

Many people ignore direct training of this area. They assume that heavy deadlifts, shrugs, and farmer's walks are enough for big forearms.

It depends on a few things.

• If you have any joint or connective tissue problems, you should skip forearm exercises until they are resolved.
• If you've been blessed with a genetically developed forearm, heavy, complex exercises will probably do the trick.
• However, if you are thin, have long limbs and tiny joints, different principles apply.
• If you found yourself in the previous description, for small muscle groups, follow these rules.

Rule 1:

• You won't grow anything without constant effort in complex exercises !

Rule 2:

• Your smaller areas will lag behind endlessly until you give them some direct love!

Unless you won the genetic lottery, you probably need to give your forearms some effort. The trick is not to overdo it!
You probably already train your forearms indirectly several times a week. So you just need to add a little direct metabolic load, and they'll grow like new!

Years ago, my partners and I added direct forearm work to our training. It was the last exercise on the last training day of the week. By that time we were done, and just wanted to go home. We alternated underhand and overhand wrist extensions and took weight off instead of taking breaks.

In less than 3 minutes my forearms were on fire and full of blood. Since we were taking weight off, we achieved a high metabolic load with very little impact on the joints. After some time, I saw myself on video and was shocked at how much my forearms had grown.

Wrist extension by submasting:

Overhand wrist extension:

Forearm Destruction in 3 Minutes

• 1st set of overhand wrist extensions, no breaks
• 1st set of wrist extensions underhand, no break
• Reduce load
• 2nd set of overhand wrist extensions, no breaks
• 2nd set of wrist extensions underhand, no break
• Reduce load
• 3rd set of overhand wrist extensions, no break
• 3rd set of wrist extensions underhand, no break

Equipment

• You can train with a large axle, one-armed or on a pulley.

Number of reps and starting weight

• Start with a weight you can do 8-10 reps with.
• It's normal to be able to do higher weights with an underhand grip.
• Practice each exercise with a different weight.

Reducing the burden

• Since you're training your forearms from the other side instead of resting, you'll need to reduce the load.
• Try to lose 2.5 kilos per round.
• If you set up more axles, one-arms or do it on a pulley, you can drop more, for example 5 kilos.
• Just don't waste time changing discs!

Progress

• Try to get more reps in each week.
• Once you get to 12-15 reps, add weight, and go back down to lower reps.

Long-term planning

• Practice this protocol until you get to your weekly deload.
• Do not train your forearms directly during this week.
• If you want to continue after that, change the type of equipment (for example, replace the large axle with single-arm dumbbells).

So good luck and stay strong!

Source: www.t-nation.com -Tip: Bigger Forearms in 3 Minutes per Week
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