The forearms consist primarily of slow-twitch muscle fibers, which means they’re built for endurance and respond best to duration activities, like carrying furniture and holding on for dear life. Employing high volume and short rest periods will inflate your forearms fast.
Follow this program for three weeks. Perform the workout two to three times per week after training your other body parts. Allow at least a day to recover in between.
Complete the exercises as a circuit, doing a set of A, followed by a set of B, and so on, before resting. Repeat for three total circuits.
1A Seated Barbell Wrist Curl
1B Standing Reverse Wrist Curl w/ EZ-curl Bar
1C Standing Dumbbell Hammer Curl
Rest 90 seconds and repeat