TWO MOVEMENTS TO STRENGTHEN FAILING FOREARMS

Build up these supporting muscles to maximize gains for your primary muscles.

 

Definition, vascularity and fullness are aesthetic objectives of the forearm, but are functionally useless if you can’t take your deadlifts, upright rows or lat pull-downs beyond new pain thresholds. Considering that the forearm is involved in so much—virtually every exercise—you assume your standard training must be giving them a good workout.
 

Or is it? We've all experienced that “burning” sensation in the forearms before being able to completely exhaust the muscles that are actually our focus. This is a sign of ill-conditioned forearms and will stunt progression in your other lifts.

Many bodybuilders and power lifters use wrist straps for assistance, but that's a band-aid approach that can lead to further weakness in the forearms. If you’re frustrated by a lack of new growth and gains, spend extra time building up the lonely man's best friends.

Pump Up Your chest

Pack on serious mass with this five-move chest workout.

For a lot of serious bodybuilders, it’s simply not enough to lift the weights—they take the extra mental step of actively thinking about the body parts they’re working, too (an effort intended to will the muscles into cooperation). Of course, it’s not something science can prove, at least not yet, but thousands of successful lifters with incredible physiques swear by the so-called “mind-muscle” technique. (Who are we to argue?) Here is a workout designed to help you tap into that unexplainable yet undeniable connection, and grow a bigger chest in just six weeks.

HOW IT WORKS
When you train biceps or calves, you feel the muscles working and burning right away. But many guys have trouble feeling their pecs work in the same fashion. Exercises like the hex press force you to concentrate on the contraction in your pecs throughout the entire set, increasing the muscle activation. This program also uses dumbbell and pushup movements that offer more range of motion than barbell-pressing does. However, we haven’t neglected strength: The incline bench press targets the chest even more intensely than the conventional flat bench press, and it’s easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus.

15-Minute Arm Workout

Get big guns on a tight schedule.

Have you ever looked at a guy with skinny arms and thought, “He must just be too busy to work out”? Of course not. That’s because no matter how short on time you are, you can train hard and build muscle—even if you’re the guy with skinny arms we’re referring to. The following no-excuses routine alternates biceps and triceps exercises and manages rest periods so you can load your guns in only 15 minutes.