I think everyone is born with a special talent or talents. That doesn’t mean you don’t have to work hard. The first step is to spot your talent, then work on it to create something you would be proud of… and for others to admire.
When people notice and complement your forearms or say “your forearms are big”… there’s definitely something you’re doing right. And by simply telling them to do a certain exercise or exercises won’t turn them exactly like yours.
After all, it’s not just a day’s work… You have to be consistent and be the hardest worker in the room.
I have been to numerous gyms… and this has been my observation:
Not every gym-goer likes to lift heavy. They would rather stay in their comfort zone. And therefore make little or no progress. On the other hand, you have a guy who is obsessed with having big forearms and would do anything to achieve it.
Who do you think will achieve his goals?
Of course, it would be the obsessed guy.
This is my four-point formula:
- Imagine it.
- Start working for it
- Keep striving…challenging yourself whether it’s increasing the weight or the repetitions.
- Keep researching and looking for ways to improve.
I will talk about the imagination part in some other blog. Let’s now focus on the specifics i.e. how to get big forearms?
Personally, I usually include forearm training at the end of my workout. And these are some of the exercises I do to get big and thick forearms.
- Close grip Pull Ups ( you can also do half-reps – not going all the way down).
- Reverse Cable Curls.
- Heavy Pronated Close Grip Pull Downs.
- Farmers Walk: Hold the heaviest pair of dumbbells or kettlebells and just walk.
- Farmers Hold/Carry (Whatever you wanna call it): Hold the heaviest pair of dumbbells or kettlebells for as long as you can.
If you want faster forearm gains, then try training them 3 times a week. Also, you would need to eat sufficient protein and have a healthy diet. Lastly, sleep is equally important.
Measure your forearms today and then keep a check on them every 3-4 weeks. If you’re a beginner… expect quicker gains if you’re doing everything right.
But for the advanced lifter whose forearms are already decent… it might take more time to see noticeable improvement.