Find out how to recruit more fiber and gain muscle mass with simple steps
or forearm training, often takes a back seat to the gym. For both men and women, it is common to give emphasis and attention to other muscle groups, such as the chest, arms and buttocks.
However, it is undeniable that having a well-worked forearm can strengthen the “grip” of other exercises, avoid pain and even improve the harmony and symmetry of the physique, causing a positive aesthetic effect.
For these and others, forearm training shouldn’t be left for later or just treated as the icing on the cake. But it’s also useless to go around doing sets and more sets for that musculature. You need to have balance and wisdom to properly divide and organize your bodybuilding workout.
In this way, the sports coach and adviser, Leandro Gemello, he separated some important tricks to include in forearm training and speed up results. Watch:
1 – Diversify the forearm exercises. “Wrist flexion recruits very different muscles than wrist extension. Reverse curl – which is a curl movement yes – activates the brachioradialis much more and, with that, works in different portions. It trains all variations, but it should be present in the periodization of training, “says Twin.
2 – Strengthen the forearm with the “grip”. “If, by chance, during a back or trapezius exercise, you feel the ‘grip’ open, I suggest, at the end of the workouts, that you take the largest dumbbells you can and hold them until you can’t handle two or more. three minutes (yes, the rest should be longer) and do it again at least three or four times at the end of each workout, “he advises.
3 – Forearm training should take place twice a week. “When we want to focus on a weak muscle we have to give it priority. Remember that there are synergists, so you have to train separately, with two or three days of rest and one day with the lats and one with the traps or biceps,” explains the ‘trainer.
4 – Start training with the forearm. “This will give him all the energy back. However, it goes without saying that when you do the forearm and then the lats, the lats will give less. But, in this periodization period, it doesn’t matter,” he says.
5 – Perform the complete movement for the forearm. “I observe my (new) students doing the extension or flexion of the wrist with a very short movement. So remember to make the movement as complete as possible. Do the movement without any load and keep in mind that you have to do it, now, with the maximum load you can “, concludes Twin.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
