How to do forearm strength training?

Although girls like strong men, especially men and women who are in love, when a man hugs a girl with his strong arms, I believe that no girl will not be moved. However, some men lack exercise, so their forearm strength is too weak and they are not strong enough. What are the forearm strength training methods? Let me introduce to you what you need to pay attention to in forearm strength training!

The weight varies according to the action, and it also varies from person to person due to different strengths. And changing the weight during exercise can stimulate strength growth. The 14 secrets to increasing muscle mass: heavy weights, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

1. Heavy weight, low number of repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you build muscle. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch your muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

4. Slow speed: Lift slowly and then lower slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and consider lifting the dumbbells as completing the task, and then put them down quickly, wasting a great opportunity to increase muscle size.

5. High-density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high-density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

Upper arm strength training also requires a process. It is best to choose a fixed time and master the secrets of forearm strength training. If a professional fitness coach knows it, the training effect will be better. It should be noted that forearm strength cannot be trained in a day or two. You must persist for a long time and don't fish for three days and dry the net for two days.