And I’m going to teach you how to do it.
Forearm training differs from “normal” weight lifting
Even in the biggest, strongest bodybuilders, there is very little actual muscle in the forearms. Instead, there’s a ton of tendons, ligaments, and connective tissue. Actual muscle tissue is scarce.
Because of all the connective tissue, it takes a long time to recover from an intense forearm workout. Experienced weight lifters can work their biceps 3 times a week. But even the most hardcore muscle heads generally only work their forearms once (or maybe 2 times) per week. It just takes longer for ligaments and tendons to recover from stress, compared to muscle tissue.
And here’s a little-known fact: forearm training is all about stressing the ligaments and tendons. This is what stimulates muscle growth in the forearms.
The rep range you use for forearms is going to be higher than what you use for most other muscles. While you’re probably accustomed to using 8 to 12 reps for your biceps and chest, you’ll want to double that for your forearms. Sets of 20 or more are acceptable, because this sort of high-rep work stimulates growth in the connective tissue better than lower reps.
Two types of forearm exercise: curls and isometric grip work
It’s not enough to do some forearm curls and call it a day.
You need two types of exercise to fully stimulate forearm growth: curls and grip strength workouts.
Forearm curls (and reverse curls) move the muscle of the lower arm through their full range of motion. They’ll build muscle near your elbow and help you work your upper arms even more intensely. But they don’t build much mass near the wrist.