BIG ARMS - FOREARM
AESTHETIC AND MUSCULAR ARMS ARE VITAL FOR ALL ROUND
PHYSIQUE.AND BECAUSE ARMS CONSIST OF DIFFERENT SMALL MUSCLES, WE NEED TO TRAIN
EVERY MUSCLE ACCORDINGLY AND PROPERLY.WE SHOULD MAKE A PROPER TRAINING SPLIT TO
HIT EVERY MUSCLE GROUP OF THE ARM SO THAT WE CAN AVOID OVER TRAINING AND
UNDER TRAINING.
FOREARM IS ONE OF THOSE NEGLECTED MUSCLE
GROUP LIKE CALF OR EVEN NECK THAT CAN MAKE A BIG DIFFERENCE IN TERMS OF HOW
COMPLETE YOUR PHYSIQUE LOOKS.MANY BODYBUILDERS AND TRAINER SUGGEST THAT THERE
IS NO NEED TO TRAIN FOREARM DIRECTLY IF YOU DO HEAVY BARBELL EXERCISES LIKE
DEAD LIFT,ROWS ETC.
NOT MANY TRAINEE REALIZE THAT HOW COMPLEX
FOREARM MUSCLE IS.THERE ARE ROUGHLY 20 MUSCLES FUNCTIONING BETWEEN ELBOW AND
WRIST.
FOREARM ARE SPLIT INTO TWO PARTS
I.
ANTERIOR (FRONT) – WHICH PERFORMS FLEXON OF THE
WRIST AND FINGERS
II.
POSTERIOR (BACK) – WHICH PERFORMS WRIST AND
FINGERS EXTENSION.
NOT MANY PEOPLE REALIZE MUSCLES THAT MOVE THE FINGERS
ACTUALLY LOCATED IN THE FOREARM AND OPERATES THE FINGERS VIA TENDONS.THIS IS
WHY GRIP INTENSIVE EXERCISES LIKE FARMER WALKS ARE EFFECTIVE FOR THE FOREARM
EVEN THOUGH THEY DO NOT TAKE THE WRIST JOINT TO EXTENSION OR FLEXION.
ABOUT 5 OF THE 20 FOREARM MUSCLES PERFORMS ELBOW FLEXION AND
FOREARM PRONATION LIKE – CURLING
OF THESE WE WILL JUST FOCUS ON THE PROMINENT BRACHIORADIALIS
MUSCLE WHICH UNLIKE OTHER PROMINENT FOREARM MUSCLE DOES NOT CROSS THE WRIST
JOINT.MEANS IT CAN NOT BE TRAINED THROUGH WRIST FLEXION OR EXTENSION.
ACCORDING TO A PAPER TITLE “THE FUNCTION OF BRACHIORADIALIS”
IT IS EQUALLY ACTIVE IN A NEUTRAL,SUPINATED AND PRONATED POSITION.BUT SINCE THE
BICEPS ARE STRONG IN SUPINATION POSITION OR WHEN PALMS ARE FACING UP IT IS BEST
TO PERFORM CURLS PRONATED OR WITH A REVERSE GRIP FOR BETTER FOREARM ACTIVATION.
*NOTE – REVERSE GRIP CURLS DONE WITH PARTIAL REPS IN THE TOP
HALF OF THE RANGE AT THE END OF THE SET IS BEST FOR FOREARM.
HAMMER CURLS ARE ALSO A GOOD EXERCISE BUT MOST CURLS WILL TARGET THE BICEPS TO A
LARGER DEGREE AND IS NOT GREAT FOR FOREARM ISOLATION.
A 2004 STUDY LOOKED AT THE EFFECT OF 12 WEEK OF WRIST AND
FOREARM
AFTER 12 WEEK OF FOREARM SPECIFIC STRENGTH WAS MEASURED AND
ALTHOUGH IN TERMS OF SIZE THERE WAS NOT A HUGE DIFFERENCE BUT EVERY SINGLE
STRENGTH MEASURE SHOWED GREATER INCREASE IN THE FOREARM STRENGTH IN SECOND
GROUP.
RESULTS ARE GIVEN BELOW -
WORKOUT
*GIVEN THE TENDENCY FOR STRENGTH GAINS TO CO RELATE WITH
HYPERTROPHY.
SO, HEAVY COMPOUND MOVEMENTS CAN LEAD TO
FOREARM GROWTH BUT CAN NOT OPTIMIZED THE RESULT.AND ISOLATION EXERCISE ARE
IMPORTANT FOR FOREARM HYPERTROPHY.SO IT IS BEST TO INCLUDE AT LEAST 1 WRIST
FLEXION AND 1 WRIST EXTENSION MOVEMENT LIKE-
I.
WRIST CURLS – WILL HIT THE FRONT SIDE BUT KEEP
IN MIND IN SEVERAL CASES IT LEADS TO WRIST PAIN AS WELL.
II.
STANDING DUMBBELL EXTENSION - AS IT REQUIRES GOOD DEAL OF GRIP STRENGTH
AND CAN BE LOADED HEAVILY AND WILL TRAIN THE BACK OF THE ARM
III. REVERSE CURLS – BEST EXERCISE TO TRAIN THE BRACHIORADIALIS.
IV.
FARMER WALK – IS A GRIP EXTENSIVE EXERCISE AND
WILL TARGET THE FOREARM OVERALL.BUT YOUR TRAPS WILL ALSO BE INVOLVED IN THIS SO
IT IS IMPORTANT TO ADD THIS EXERCISE ACCORDING TO YOUR TRAINING SPLIT.
FREQUENCY
*THERE ARE PLENTY OF EXERCISES TO CHOOSE
FROM FOR FOREARM BUT IT DEPENDS ON YOUR TRAINING SPLIT AND YOUR ELBOW AND WRIST
HEALTH THAT WHAT YOU WILL CHOOSE.
ALTHOUGH
IT IS BEST TO TRAIN YOUR FOREARM 3-3 TIME A WEEK.AND DO IT AT THE END OF
YOUR UPPER BODY WORKOUT.
AND DO NOT DO THESE EXERCISES AT THE START
OF THE WORKOUT AS IT WILL HINDER YOUR PERFORMANCE IN OTHER MAJOR AND COMPOUND
EXERCISES.
DOING 2 EXERCISES OF 2-3 SETS PER SESSION WILL
GIVE THE BETTER RESULT.
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