30 Seconds SummaryForearm Training, Demystified
- Forearm training is crucial for bodybuilders and comprises muscles like flexor and extensor groups, pronator teres, supinator, and more.
- Specific exercises such as wrist curls, wrist rollers, and grippers are recommended for effective training of forearm flexors and finger flexors.
- Wrist extension exercises like reverse wrist curls and using a cable machine can optimally train the extensor muscles.
- The brachioradialis muscle, involved in elbow flexion, can be efficiently trained through hammer curls or reverse curls to target forearm hypertrophy.
- It's important to train forearm muscles with variety in volume and frequency, adjusting the intensity and repetition to optimize muscle growth.
- Training should be periodized, allowing muscles to resensitize by focusing on specific forearm muscles in cycles, followed by phases of reduced emphasis.
Renaissance Periodization
Daniel Jolly, RP+ Member
