How to exercise forearm muscles

Many people want to grow one centimeter taller rather than grow a bunch of flesh. As the old saying goes, a foot of flesh is not as good as an inch of tendon growth. With less muscle, the strength will be very small, which is inevitable. If you want to become stronger, you need to do exercise training to increase your muscles. Many people who go to the gym say they want to increase their forearm muscles. What kind of exercise should they do? Let's learn how to train forearm muscles.

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 grow muscles. 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. Train the large muscle groups more: Train the large muscle groups of the chest, back, waist, hips, and legs more. This will not only make the body strong, but also promote the growth of muscles in other parts of the body. Some people, in order to make their arms thicker, only train their arms without training other parts of the body, which will make the growth of their biceps very slow. It is recommended that you arrange some large-scale compound movements using heavy weights, such as heavy squats, which can promote the growth of muscles in all other parts of the body. This is extremely important. Sadly, at least 90% of people do not pay enough attention to it and thus fail to achieve the desired results. Therefore, the five classic compound movements of deadlift, squat, bench press, push-up and pull-up should be arranged more in the training plan.

The above is a detailed description and introduction of how to exercise the forearm muscles. There are many ways to exercise muscles, but you must choose a method that suits you. If you want to increase muscle mass, you must pay attention to heavy weight exercises, slow down the speed, and do more sets of exercises. After training, you must replenish nutrition in time to avoid physical exhaustion. You must also rest for two days. Only in this way can you increase muscle mass.