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Beginners Guide To Getting Big Forearms [Updated For 2019]

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Popeye, Arnold and Mike Mentzer all had them: big forearms. For a lot of guys, getting big forearms is a huge challenge. Huge forearms are one of the first thing people notice, it brings respect and shows strength. If your forearms aren’t getting bigger, I’ll show you the best ways to grow your forearms and get results.

Personally it wasn’t until I started doing certain forearms exercises (that I’ll outline below) that I finally achieved substantial growth. I hear so many times from guys in the gym “oh I can’t grow my forearms, I’ve tried everything!”. Well obviously you haven’t tried everything if you still haven’t grown your forearms! 

 For some, it’s a hard muscle to grow (like your calves) but it doesn’t have to be. 

So what does it come down to?

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Switch Up Your Deadlifts With The Reeves Deadlift, The Forearm Destroyer

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You’ve probably heard of sumo, Romanian and snatch grip deadlifting techniques, but have you heard of the Reeves deadlift? It’s a killer exercise to nail your upper back and work your forearms. In this article I’ll show you what the Reeves deadlift is and why it’s a great exercise.

Reeves Deadlift technique

Deadlifting, in the general sense, works many different muscles. This is why it’s called a compound exercise. Deadlifting will hit your quads, hamstrings and back (and a whole lot of other smaller muscles!).

Your posterior chain, which is is a group of muscles running from your calves to your rear delts, is used primarily when deadlifting.

The reason why deadlifting is such a great exercise is because it has real world applications and explosively works your posterior chain muscles.

For example, on the beginning of the lift, your quads will take dominance in raising the weight off the ground, which then engages your glutes and hamstrings. During the lift, your back muscles engage (lats) then the trapezius muscles.

Since you will be gripping the shit out of the bar, you’ll feel the burn in your forearms. The deadlift isn’t an exercise that works your biceps, shoulders or forearms as other exercises. This is where the Reeves deadlift comes in.

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The Ultimate Guide To Growing Your Upper Chest: Best Exercises

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A powerful and full upper chest is what really makes your body pop out from others. A big chest is the manliest muscle you can have, and in this article I’ll show you the best upper chest exercises and how to build a stronger upper chest.

 

Having a big chest is one thing, but having a well-developed upper chest that pops out is another.

Have you ever looked in the mirror and felt that something was missing? A full upper chest is what is going to bring your physique together.

 

We go to the gym to look good (most of us anyway), so why wouldn’t you workout a muscle that makes you look big?

Take a look at this:

 

Look how much wider a big upper chest makes you look!

 

Even going back to classic bodybuilders, you can see how round and full their chests are.

 

You’ve probably asked yourself why you haven’t heard of an upper chest muscle. That’s because it doesn’t exist. Your chest is a muscle group that includes the pectoralis major and pectoralis minor.

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Fat Gripz Review: The Best Way To Build Your Forearms

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Training your forearms for grip strength should be included to help your lifts, Fat Gripz is a tool that makes training your grip a lot more efficient. This article is my Fat Gripz review that includes real pictures of my results after using them (scroll down to see!).

The last thing you want to happen is your forearms giving out during working out. Your grip strength can make or break your lifts, seriously.

Fat Gripz high res image

 

Think back when you started lifting, where you could barely curl a barbell. Chances are you probably felt the burn a lot more in your forearms than your biceps.

Back then, your grip strength was the limiting factor during your lifts. Unless you train your forearms directly, you could be missing out on gains.

There are a few methods you can do now to train and kill your forearms. There are thick barbells, wrapping a towel around a bar, or just simply wrist curls. Sure you can use wrist curls now and then hit your forearms, but that’s not really efficient (never mind boring!).

I don’t think I’ve ever seen a thick bar in the wild unless some super dedicated powerlifter brought one with them. In case you don’t know, a thick bar is just a thicker barbell. They’re specialized equipment that doesn’t come cheap, so you may not get a chance to use it.

My Fat Gripz Review: You’ve Gotta Try Them…

In comes Fat Gripz. I can’t speak enough to the results I’ve gotten from them. In short, it’s a bar wrap made out of  an “ultra tough military-grade compound like rubber” that works anywhere. You can throw them on barbells and dumbbells alike, and still get that awesome pump.

My forearms after using Fat Gripz

If you want your forearms to grow, you NEED Fat Gripz

 

The Benefits Of Using Fat Gripz…

What Fat Gripz do is allow more forearm leverage to allow more muscle activation in your hands, forearm, and arms. By opening the palm of your hands up, your forearms and arms, in general, will have an increased weight load. You’re forced to squeeze your hands to grip the weight, then move the weight.

I’ve heard of guys using Fat Gripz for the first time and they said it was like picking up weights all over again.

GrowThatMuscle Fat Gripz Review on barbell

There are so many exercises where your hands limit you. Basic exercises like rowing for your back put so much emphasis on grip strength. If you can’t grip the bar, how can you move the weight? Your forearms can give out during a set of pull-ups, and you’re absolutely done before your back had any muscle activation.

I’ve spun my wheels enough in the gym to realize there are better ways of working out.

What I like about Fat Gripz is how versatile they are, and it’s so refreshing to change up your workouts. I know for myself I can get stuck in “workouts ruts” where I just hate training a certain muscle group (like biceps). Adding something new and changing things up really make the gym more exciting. Who doesn’t like new toys to play with?

I even started using Fat Gripz when benching for some variation and it really amps things up.

 

My Favourite Exercise with Fat Gripz

Forearms respond best to high rep training. If you want some phenomenal growth, try doing across chest hammer curls with Fat Gripz. Really focus on the squeeze of your biceps and forearms on the way up, I guarantee you the pump will be mind-blowing.

 

Do Fat Gripz Work? See My Results

I wanted to review Fat Gripz, so I started using them during my workouts a few months ago. It seems like now I get new veins on my forearms every week. Don’t believe me? Check below.

My review of Fat Gripz


This is just after 3 months of incorporating Fat Gripz into my workouts. Results speak for themselves!

Where To Buy Fat Gripz

You can purchase the classic Fat Gripz on Amazon or Fat Gripz Extreme, which is an even thicker version. In case you were wondering, Fat Gripz are made in the USA. Add Fat Gripz to your workouts and I guarantee you’ll get results!

Best Rear Deltoid Exercises: Get Bigger Looking Shoulders

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Your rear deltoid muscles are a small muscle group compared to the rest of your shoulder.The only way to grow rear delts is to hit them hard with the best rear delt exercises. Your rear deltoid is one of the muscles responsible from making you look big and fuller from the side and from the back, something that every guy wants. 

Having said that, the rear deltoid muscles are often the most neglected.

Unless you hit them directly, they won’t be worked as efficiently.

Your rear deltoid muscle is responsible for shoulder stability and keeping your rotator cuff in check. During most pressing movements, such as the shoulder press and bench press, your front (or anterior) delts get worked. For side laterals and upright barbell rows, your front and side (or lateral) delts are worked.

In this picture, Red denotes your front delt, Green is your lateral or side delt, and Blue is your posterior or rear delt.

Today I’m going to show you a few techniques and tips to help fix your rear delts not growing.

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