Summers are just around the corner and sleeveless shirts are ready to pop out of your wardrobe. Whether you are a man or a woman, when it comes to wearing sleeveless shirts, nothing is more important than having toned and sculpted forearms. Imagine yourself with super-toned arms! Seems like a dream, right? In reality, toning and sculpting your forearms is not as difficult as it sounds. In fact, the principal is the same as toning your leg and calf muscles.
You just need to take out time to work your forearms on a regular basis and maintain a high-protein diet. Remember, any exercise that involves your upper body will eventually work out your forearms, as well. You don’t necessarily need weights to develop your forearm muscles, in fact you can use your own body weight as a source of resistance to tone and sculpt your forearms.
Here are a few exercises and tips to help you tone your forearms!
Benefits of Toning Your Forearms
Toning your forearms can be a challenge in the beginning but besides developing them for aesthetic appeal, it plays an important role in improving your forearm strength and improving your gripping abilities, as well.
Tips for Building Forearms
Before we plunge into the world of developing forearms, it is important to have a little know-how about the body part we are trying to work. Forearm muscles have a degree of slow-twitch muscle fibers which makes them particularly stubborn to grow. Besides this, they are also small in size and resilient to fatigue.
This makes building forearms a little harder than any other muscles in the body. However, as mentioned earlier, it is not an unattainable body goal! Here are a few tips that you can utilize to build your forearms into firearms.
Train Them Regularly
If you want to develop your forearms, it is recommended that you work them out on a regular basis. After you have completed your regular upper-body workout, focus on your forearms. Since forearm muscles are inserted at the wrist, there is no need to do any complicated moves. Simple and reverse wrist curls are good enough to work your forearm muscles. However, there is another larger muscle, the Brachioradialis, which is not targeted in the regular wrist curls. This muscle is targeted by neutral-grip movements like hammer curls and overhand-grip exercises.
Since your aim is to build monster forearms, you can add a few techniques to your wrist curls and hammer curls.
- To build stronger forearms, add an exaggerated movement to your wrist curl by adding extra grip work. Use your dumbbells and let them roll out onto your fingers. This will not only work on your grip but will also work your hand muscles.
- Another way to increase the demand on your forearm muscles is to use a thicker bar, whether you are using a barbell or a dumbbell. Thicker handles stimulate more muscle activation in your hands and forearms.
- Using a thicker bar can weaken your grip with higher repetitions and heavier weights. So start off with lighter weights and slowly and steadily build your stamina to lift heavier weights.
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The Nitty Gritty!
The nitty gritty of working out your forearms is simple and straight-forward. It is generally recommended that:
- Perform higher reps, with an average of 15 reps in each set.
- Take shorter rest between sets, just enough to let the burn subside.
- Train them long and hard, with about 60-70 reps in a single workout.
- Train your forearm muscles at least 3 times in a week.
- Always be ready to experiment with your moves. Mix and match the different moves to constantly challenge your muscles. The more challenging the move is, the better will be your outcome!
- Using hand straps can come in handy, especially if your hands get sweaty or the barbell does not have any knuckles to hold on to.
Your Diet Matters
Forearm muscles may require a different type of workout ethos, but at the end of the day, they are still muscles! Muscles are pure protein and in order to build them, you need to increase your daily protein intake. Indulge in lean proteins such as tofu, lentils, skinless chicken, fish and unsalted nuts. Your aim is to replenish your tired muscles.
Though carbohydrates are generally not considered as important when you are building muscles, the truth is far from it. You need carbohydrates as much as you need proteins. They provide energy to the body, so make sure you have enough of low GI index carbohydrates in your diet.
Similarly, fats are just as important when you are working out. Make sure you opt for healthy fats such as those found in walnuts, almonds, peanuts and fish-oil.
Building your Forearms into Firearms Can Become a Reality! Follow These Tips and Bulk Up Your Forearms!