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So I actually do not train forearms, however if you are looking to prioritize them here are a few things you can do. Number 1, wear lifting straps. Don’t be the guy who says alright I want a little extra forearm work so I’m gonna stop wearing straps, no no no. Don’t go making your back exercises worse just to get a little extra forearm work. Instead just add 1 or 2 forearm exercises into your routine so that you can target them directly as opposed to training grip strength on back day. To do this here are a few options. By the way this is the myprotein mens tempo hoodie, lowkey drippy as barnacles and 40% off with code MAXE, as well as protein and supplements, but anyway first up we got the classic wrist curl. Now I would recommend doing this on a bench with a dumbbell because it’s a bit more stable, but barbell does work fine. And no you don’t have to worry about training wrist extension because 1 your wrist extensors aren’t really gonna grow even if you train them and 2, good luck trying to progress this. Option 2 is a cable wrist curl, now this was actually my first time trying this and surprisingly it felt really good and seemed super easy to take to failure, so if you’re not a big fan of the dumbbell variation definitely give this a try. And finally the last option is just doing some good ol hammer curls. Personally, when I was training dumbbell curls, I would start with regular curls to failure, then immediately jump into hammer curls to failure with lighter dumbbells, and then cross body curls to failure with no rest in between. 1 giant set here will definitely toast your biceps and forearms so if you're looking for something to add but you don’t really have that much extra time, this is definitely your go to. But all in all, 2-6 sets per week is plenty of additional volume for your forearms, you don’t need anything crazy, and I would still recommend using low rep ranges of around 6-12. So ust choose 1 or 2 of these exercises to do per week and you will be fine.
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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodubuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)
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