3 Tips for Building Big Forearms
For many lifters, the Forearms end up lagging behind in development.
Obviously, no lack of
forearm development here…
The reasons vary, but could be any of the following…
Maybe you’ve relied on straps too much in your training and as a result your forearms just aren’t challenged.
Maybe you’ve been doing the same handful of exercises all the time and need a change.
Or maybe you get locked into doing the same old “light weights for lots of reps” approach, because either that’s what you were told to do, or it used to work before so you just kept on doing.
Regardless of the cause, here are 3 things you can start doing in order to get bigger forearms.
1. Start Training for Strength
Maybe the problem is that your forearms are on the weaker side.
Try bumping up the weights and setting yourself a goal for hitting a specific strength mark in your forearm training.
This will force you to change up your approach and can result in improved forearm development.
2. Start Training More Movements
Your forearms are capable of a LOT of different movement patterns.
Unfortunately most lifters only train a couple of these patterns.
This neglect of key motions can be a BIG contributor to stalled forearm gains.
And once you start plugging these new movements back in, you’ll start seeing growth again.
3. Think More Wrist
It does no good to have a weak, brittle, fragile set of wrists. The wrists NEED to be trained hard and completely, too.
Training the wrists for both strength and volume will built those sick serpent-like sinews that run alongside the bones in your forearms.
When those wrist postural muscles get built up, that’s when your forearms really POP and start to look truly FIERCE.
So, are you ready to build some bigger forearms?
If so, you need to check out my new Workout of the Month: Fierce Forearms.
If doing High Volume forearm work was all that was needed, then EVERYBODY would have big, bulbous forearms.
You’ve got to attack the forearms the right way in order to see sustained growth.
Don’t use the caveman approach and think the harder you work in the gym and the more time you spend there, the bigger your forearms will get.
For best results, you want to train the forearms like you would the rest of your body.
This means different angles with different loads, rep speeds, and other variables…
And that’s what my Fierce Forearms workout is all about <= Grab your copy right now.
All the best in your training.
Tags: big forearms, bigger forearms, build big forearms, forearm exercises, forearm training, forearm workout
Posted in forearm injury prevention recovery healing, forearm training, muscle-building-workouts | No Comments »
Elbow Pain can ruin your workout. When elbow pain gets in the way of your training like this, it can be hard to see the results that you want from your workout. To avoid elbow pain in my training, there are several handles that I use INSTEAD of doing them on the actual Pull-up Bar. This video shows you the handles I use to reduce elbow pain and make my Pull-ups virtually pain free.
Here are links to buy the devices shown in the video for pain free Pull-up training, as well
The Back Bull: I love this thing. It goes onto the bar easy and allows for both a near-overhand or near-underhand position, depending on which muscles you want to emphasize.
Perfect Pull-ups: Unfortunately, I can no longer find Perfect Pull-ups for sale. However, there is a tool out there called Stamina Rotating Handles that look very similar. What’s nice about these is that they allow for a bit wider grip.
Grapple Grips: To my surprise, I can not find these handles anymore either. That’s a shame because these handles could be used for Dumbbell Rows and Cable Rows, as well. A similar device you might want to try is the Grandfather Clocks from Rogue Fitness
Metolius Rock Rings: These tools are made for training the hands for the demands of climbing, but with the way they swivel while hanging from a bar, the make Pull-ups much more comfortable for the elbows.
All of these handles are very effective at reducing the pain you feel when doing Pull-ups and Chin-ups. If your back training seems to be suffering due to elbow pain, then give one of these a try and see if they can be effective at reducing elbow pain from Pull-ups as much as they have been for me.
Any questions on these tools, feel free to ask via the comments section below, email, or message.
All the best in your training.
Take Your First Step Towards Stronger Hands
Get a Set of Fat Gripz
Tags: elbow injury, elbow pain, forearm pain, pain free back training, pain free pull-ups
Posted in build bigger arms, elbow pain tennis elbow golfers elbow, forearm injury prevention recovery healing | No Comments »
Fixing Muscular Imbalances
Every August, he puts out a new edition of this program, with new guest experts, and this year he has put out a new installment on correcting issues throughout the body.
The new edition this year focuses on unconventional training tools, and how they can help correct weaknesses and imbalances through the upper body.
Much of the features of this program entail the use of equipment I have talked about often here at DieselCrew.com.
Here are some samples of this Muscular Imbalances Revealed installment:
- Sledge Hammer Training – Great for the Grip, Sledgehammer Training also gets your heart going while also training the core and glutes. It is also a great contrast training methdo for those who perform a great deal of kettlebell work.
- Ring Training – If you have weaknesses in your shoulders, chest, or back, this type of training will find it and correct it. Much more chaotic that training with barbells, benches, and dip stations, Ring Training makes you learn proper stabilization.
- Sled Training – If you aren’t including some type of sled work, they you most likely have not optimized your lover body recovery. This type of training has become a staple for many powerlifters and strongmen all over the world.
- Tire Flipping – One of the Strongman events that creates the most power, this is a great exercise for strengthening the posterior chain as well. The hammies, glutes, andd lower back are much too weak for some people, and this can help correct that.
- Reverse Stretching – Most people don’t stretch enough period. This section shows you how you can perform essential stretching to correct muscle and fascia issues to address flexibility issues that are hindering your strength development. If you have seemingly tried EVERYTHING in order to fix your imbalances and it has not worked, then this just may be the information you need.
Over the course of this week, the authors have put out samples of their portions of the program, and I have assembled them all here for you.
Sledge Hammer Training with Travis Stoetzel
Ring Training with Tyler Bramlett
Tire Flipping with Travis Stoetzel
Reverse Stretching with Isaac Ho
As you can see, this isn’t the same old boring re-hashed B.S. you’ve probably seen 100 times before. These guys are showing you how you can take unconventional tools and use them to improve your training in ways you might not have thought of before.
To get this program and start viewing it right away, click here = > Muscular Imbalances Revealed: Unconventional Tools.
All the best in your training,
Tags: correct imbalances, improve strength, muscle diseases, muscular imbalances, prevent injuries
Posted in athletic strength training lift odd objects, forearm injury prevention recovery healing, how to develop strength, how to improve fitness and conditioning, how to improve strength, muscle building anatomy, sled dragging workouts, sledge hammer training, strength training to improve athletic performance, strength training to prevent injury | No Comments »
This week, I have been posting and emailing quite a bit about elbow pain.
The main reason I have put so much emphasis on this week is because my buddy Rick Kaselj and I updated our program, Fixing Elbow Pain, and we put together an improved version.
We took our already helpful program and make it better based on feedback we’ve received from past customers.
The other reason why I wanted to focus on this is because over the last couple of weeks, I have talked with MANY of you who have been reporting elbow pain, especially Tennis Elbow.
I asked Rick if he could do me favor and just shoot a quick video on some of the basic causes of Tennis Elbow. Rick knows his stuff. He has 20+ years of experiencing helping people get out of pain, and it turns out elbow pain is a common injury he helps people with.
So, check out this video and understand the causes of Tennis Elbow.
As you can see, Tennis Elbow pain can be developed in as quickly as a day or two from doing an extra building job at your house, or by doing too much training over the course of a weekend.
It can also be something that is more cumulative – it can result over the course of several weeks, such as doing bigger home-improvement projects, or by specializing on one certain aspect of training in a micro-cycle, such as if you are attacking grippers hard for a while, or working on lifting the Blob or Inch.
Getting Rid of Tennis Elbow
If you’ve got it, Rick can help you get rid of it with his multi-faceted rehab program. Many people have actually reported that they have noticed a change in pain after as little as just one workout.
Avoiding Tennis Elbow and Keeping it Away For Good
If you want to keep elbow pain away for good, I will share with you EXACTLY what I do week in and week out to stay healthy. Some of the techniques I show on the Preventive side can also be used to fix pain as well. I can’t wait to share this with you.
Special Bonuses if You Grab It Today
If you haven’t grabbed Fixing Elbow Pain 2.0 yet, take note that Rick and I added 3 time-sensitive bonuses this week and they are being pulled down after this weekend.
Here are the bonuses:
Bonus #1 – Indestructible Elbows – This is awesome. This is a program that Jedd put together that you can do to fend off elbow pain from ever coming back again.
Bonus #2 – Secrets to Pain Free Elbows – This is a coaching call that Jedd and I did with past customers, answering their questions and expanding on the Fixing Elbow Pain program.
Bonus #3 – Private Coaching Call – Jedd and I will be doing one more private coaching call in the next few week. The first one went so well and helped a lot of people and we will do another one.
All the best in your training,
Elbow Pain is something that causes problems for any lifter.
It doesn’t matter what style of training or sport you practice, if your elbow is riddled with pain, it is going to keep you from lifting the weights you want to, it can keep you from performing your best, and it can be a little distraction that just sits there all the time in the back of your mind, and you will always be thinking about it and wondering when it it is going to bother you again…
I got the following email today in my inbox just as I was starting the below post. This is a question I get on a routine basis, so I thought I would address it here for all of you.
- “Hello Jedd, my name is Alex. I am definitely a fan of your site. Since you’ve been injured before, maybe you could help me out.
- I sustained an injury while doing 600 lbs calve raises. I was diagnosed with patellofemoral syndrome by the physical therapist, and I had real sore knees for six months.
- Because it took so long to heal, I now have a fear of getting injured and I am always sore, even when I work out. I wonder, is that little twinge of pain in my wrist flexors indicative of a larger problem, or is it nothing?
- Anyway, this fear of injury is causing me a lot of problems with really going to my full potential. Even now, I’m starting to be afraid of training my forearms, which I never thought would happen before. I’m afraid my wrist tendons will snap clean off the bone.
- Anyway, Jedd, maybe you have some advice for me?”
Hell yeah, I have advice for you.
Do everything in your power to prevent these injuries BEFORE THEY HAPPEN, because even if that muscle never tears, and all you get is an injury to the connective tissues, that will be bad enough.
My recommendation right away is to grab our book, Fixing Elbow Pain 2.0 RIGHT NOW while we have it on sale and start implementing the preventive strategies I cover TODAY.
Diesels, I have suffered from High Forearm and Elbow Pain on more occasions than I care to count. The first time I got it, I was doing a lot of Steel Bending while I was also doing Odd Object Lifting like Atlas Stone Training.
Both of these activities are completely safe if you watch the volume and have good technique. Unfortunately for me, I was NOT monitoring volume because I thought I was some kind of tough guy, and I was very new at Atlas Stone Lifting, so I was probably lacking a bit in the technique area too.
What resulted from this lack of attention to volume and technique was some of the worst pain I’ve ever been in – a combined case of Tennis Elbow (lateral epicondylitis) and Golfer’s Elbow (Medial epicondylitis). Both of these conditions are bad enough alone, but I had a serious case of each of them and getting through a workout meant at least a half dozen ibuprofen – I was probably on way to developing an ulcer as well!
Fortunately, these cases are preventible if you follow some really simple prevention methods, which I’d like to cover below.
How to Prevent High Forearm and Elbow Pain
1. Warm-up Properly
The muscles and connective tissues of the high forearm and elbow area need to be warmed up in order to function properly and to keep injuries away. In the video below I show what I do at the end of my full warm-up session in order to make sure my forearms are flushed with blood and the joints lubricated.
2. Stretch Post-Workout
If you are not stretching the forearm and hand muscles out at the end of your workout, then you are initiating a countdown to injury. Stretching helps to reduce the tension in the muscles, relaxing them, and allowing them to more fully recover. Skipping stretching is so 2001! It only takes 3 minutes to stretch out the forearms effectively, so I don’t want to hear any excuses.
3. Stretch Contributing Muscle Areas
Any time I feel tension building in the area near the elbows and epicondyles, I schedule a 30-minute massage. To my surprise, sometimes she isn’t even concerned about the epicondyle area, but rather up the chain to the upper arm. You see, the tricep had gotten do tight, it was pulling on the lower forearm bones and causing issues for the entire elbow. Here is what I do in order to keep this pain from coming back, 3 times a week.
For Alex, I would tell him to stretch his biceps. They could very well be tight and causing the same kinds of problems to his elbow, just on the other side. If you notice above, he said it is the flexor muscles that he is worried about. And along the lines of worrying – that’s got to stop right now! When you worry, you focus too much on the problem. Instead of worrying, pick up my program, Fixing Elbow Pain 2.0, follow my preventive strategies in the 2nd ebook, and you won’t have to worry anymore.
On top of the three things I show above, I also have a handful of exercises I do every single week in order to keep the lateral portion of the high forearm/elbow strong and stimulated. Weakness in the area is also a contributor, so I make sure there is NO CHANCE for weakness in the area.
DIESELS, I haven’t had a serious bout of epiconylitis in over 2 years since employing these regular prevention methods and I have done nothing since then but train harder and harder and harder.
I am confident that if more people followed my lead, fewer people would suffer from annoying pain like this. The information is available for CHEAP, a fraction of the cost of actual physical therapy, that’s for sure, so I am not sure why more people don’t get our ebook.
I talk all about these exercises in Fix My Elbow Pain (Special Price Right Now). Rick Kaselj and I worked together on this. He covered the REHAB portion, and I called the PRE-HAB and PREVENTIVE side.
Believe me, you DON’T want this kind of pain. I will show you exactly how to keep it away. Just click the image below.
All the best in your training,
Tags: elbow injury, elbow pain, forearm pain, golfers elbow, prevent elbow pain, tennis elbow
Posted in forearm injury prevention recovery healing, how to improve grip strength, injury rehab recover from injury | 1 Comment »
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