To grow bigger forearms, the best workouts will use exercises that train all the functions of the forearms including grip based exercises.

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00:00 - Timestamps because Uncle Eugene cares
00:46 - Functional Anatomy of the Forearm muscles
02:48 - Are Lifting Straps Cheating?
03:54 - Planning Your Forearm Workouts (Sample Workouts)
07:46 - Full Training Week

This comprehensive guide unveils the secrets to developing robust forearms and a formidable grip. We begin by dissecting the functional anatomy of the forearms, highlighting the eight primary actions performed by these muscles. Understanding these movements is crucial for optimizing your training routine and preventing injury.

Next, we delve into the three key principles of effective forearm and grip training: targeting all muscle groups through their full range of motion, emphasizing strength and endurance, and prioritizing joint health and mobility. By incorporating these principles into your workouts, you'll not only build size and strength but also enhance resilience and reduce the risk of injury.

I'll explore a wide array of exercises tailored to each specific forearm action, including flexion, pronation, supination, wrist deviation, and extension/flexion. From classic movements like hammer curls to innovative techniques using cables and dowel rods, you'll discover a variety of options to challenge your forearms and maximize growth potential.

Additionally, I address the age-old debate surrounding lifting straps, emphasizing their importance for optimizing training intensity and managing fatigue. While grip strength is essential, lifting straps provide invaluable support during compound lifts, ensuring that your forearms receive adequate stimulation without compromising performance.

To help you structure your training plan, there's four main categories: size, strength, endurance, and general preparedness. Whether you're aiming to pack on muscle mass or enhance grip endurance, I provide practical recommendations and sample workout routines to guide your journey.

Finally, I offer valuable insights into managing elbow and wrist pain, emphasizing the importance of proper form, training volume, and recovery strategies. By following the recommendations outlined in this guide, you'll unlock the full potential of your forearms and grip strength while minimizing the risk of overuse injuries.