" Build Large And Powerful Forearms"

like most of my weight training routines. You see, forearms are a very small and complex set of muscles. They are used constantly doing light and heavy work. It’s because of this that you have to train forearms in a very different manner. Of course, the principles of correct training techniques apply but if you truly want strong and powerful forearms, your going to have to start training them in such a manner as to make them work hard, heavy and briefly.
So, if you are wanting to build and strengthen your forearms, start using your natural grip strength on dead lifts, barbell rows, chin ups, and other pulling movements. Once your forearms give out, drop the weight. Over time, you forearms will get stronger and stronger and will start to develop.
Now, as for your forearms workouts, you will only need one per week. Since your forearms are a small muscle group and are worked for your curling and pulling movements, you only need one direct workout per week. If your really serious about developing your forearms and want to build them up, you have to start training them first and foremost in your weight training program. That is, if your weight training workout schedule is something like this:
Monday: Back and Shoulders

Tuesday: LegsWednesday:

Rest

Thursday: Chest and ArmsFriday:

Rest

Your new forearm program will look as follows:
Monday: Forearms and Shoulders

Tuesday:Legs

Wednesday: Back

Thursday: Rest

Friday: Chest and Arms

Saturday: Rest

Sunday: Rest
This way, you prioritize your forearms and give them the mental and physical energy they need for hard and heavy workouts with plenty of rest time. By the time back comes around, your forearms should be good to go. However, if you find they are still sore, try training them on Thursday instead of Wednesday and move chest and arms to Saturday. You might have to play around with the dates and workout times but just remember to train your forearms first and foremost, give them plenty of rest and do plenty of heavy rows, pull downs, and dead lifts, without any wrist straps and I’m positive you’ll see a big difference in the way your forearms look and feel.
Listen, you don’t want to keep working your forearms day in and day out because they’ll never grow. Here’s what you want to do:

• Concentrate on strengthening your forearms for compound movements such as dead lifts, barbell rows, pull downs, rows, and chin ups, minus wrist straps;
• Train them first and foremost in your weight training routine using a forearm specific training routine;
• Train your forearms directly once per week;
• Make constant improvements week after week in all of your forearm specific exercises

Once you follow the above noted points, you should start to see some improvement. One more point is to make sure you add more calories to your diet. A word to the wise - Your not going to get big and strong by cutting most of your calories. It’s just not going to happen. You want to start eating calorie dense foods packed full of grade A muscle fuel (carbohydrates), and muscle building material (quality protein sources). Follow a proper diet with the above noted elements and your forearms, as well as the rest of your body, will explode overnight.
As for a forearms workout routine, try the following sample workout routine:
Hammer Curls
Warm up: 1 x 20 reps

Set one: 1 x 10 reps

Set two: 1 x 8 reps

Set three: 1 x 8 reps
Reverse Barbell Wrist Curls
Warm up: 1 x 20 reps

Set one: 1 x 12 reps

Set two: 1 x 10 reps

Set three: 1 x 10 reps
Wrist Curls On A Bench

Warm up: 1 x 20 reps

Set one: 1 x 12 reps

Set two: 1 x 10 reps

Set three: 1 x 8 reps

This is a sample forearm routine that will get your forearms on the road to growth. Now, you have to remember, as with any weight training routine, you have to constantly improve with each and every workout. This is the number one aspect to building muscle and