Many a hater has commented on the lack of leg strength certain gym goers possess. “Don’t skip leg day!” is more than a meme at this point. But legs certainly aren’t the only body part that many a lifter lacks in.
If you have big triceps and biceps, there’s a good chance your forearms aren’t nearly as developed as they should be. That’s probably why you’re here searching how to get bigger forearms.
Luckily, the process isn’t too difficult. In fact, with a few minor tweaks to your workout and one quick trick, you’ll get bigger forearms and increase grip strength in a few short weeks. It’s not too complex.
Once you have bigger forearms, grip strength problems will be a thing of the past. Plus, your whole upper body will feature a complete look with larger forearms - which is essential for anyone interested in aesthetics.
How to get bigger forearms and increase grip strength with one quick trick? Let’s dig in:
The Money Maker
Now, you already know that forearms are worked indirectly with nearly every upper body and many lower body lifts. Your forearms aren’t necessarily out-of-shape - even if they’re little. The issue is your other body parts have probably outgrown them.
If you train religiously, you’ll eventually get to a point where you must train your forearms - as they have become a “lagging” body part. Your biceps will be big, and your triceps will look yoked, yet your forearms will be small. Your proportions will be off. I know mine where.
So, what did I do? How did I get my forearms growing in a near “newbie gains” manner? It was easy…
I incorporated Grenadier Grips into my upper body training.
Grenadier Grips make the bar thicker - be it a barbell, dumbbell, or chin-up bar. As such, I simply added Grenadier Grips to the bar on 50-60% of my sets while training upper body. The thicker bar triggers more muscle fibers in the forearms, which leads to bigger forearms in a matter of weeks.
I’d seen grips before, and I’d heard of certain pro bodybuilders adding them to certain lifts, but I’d never tried it myself. I just didn’t think I needed it until I look into the mirror one frightful afternoon.
With massive biceps, triceps, and a pumped chest staring back at me, I also saw something I wasn’t fond of. Puny forearms. Luckily, I no longer have this issue because Grenadier Grips work.
How Grenadier Grips Work
Why do they work? Well, the science is fairly simple really. Here is why using grips to make a bar thicker will increase the size of your forearms, skyrocket grip strength, and improve your physique:
- More Muscle Activity: When you use a thicker bar, more muscles are activated throughout your forearms and upper arms. The more muscles you have activated, the more strength gains you can potentially see. More gains equal bigger muscles.
- Unlocking Your Potential: The human body is a fine-tuned machine. We are only as strong as our weakest link. As such, many of your larger upper body muscles like the chest and back can take more pressure, but your fingers, hands, and forearms cannot. By using the Grenadier Grips, you strength the hands, fingers, and forearms - allowing you to unlock other big muscle groups.
- Greater Concentration: Moving a thicker bar is more difficult than moving a thin bar. As such, you need greater levels of concentration to control the weight. Through greater muscle to mind connection, deeper levels of concentration will lead to more gains.
- Injury Prevention: By activating smaller muscle groups, a thicker bar takes significant pressure off your joints. The minor muscle groups work in conjunction with your bigger muscles to move the weight, as your joints get a little relief. Many users, myself included, have seen minor injuries fade away after a month or two of thick bar work.
The best part about it? You don’t have to add extra training sessions or add a dozen lifts to your workout routine to see your forearms grow like crazy. In fact, you don’t have to change your routine in the gym at all to see improvements. Just add Grenadier Grips.
Adding Forearm Work to Your Workout
But I know some of you don’t want to hear all that. You want every advantage you can get. You plan to pump those forearms up every single week until they're so thick they match the rest of your physique.
That was my idea, too. So, I added a little dedicated forearm training to my split. If you’re looking to add 15 minutes of forearm work a few times a week, give these lifts a shot while incorporating Grenadier Grips into your normal routine:
- Dumbbell Farmer Walks
An old-school classic. Just add the Grenadier Grips and pick up the weight. Walk for as long as you possibly can. Take short steps. Focus on your grip. Keep the forearms tight during the whole exercise.
Complete three sets to exhaustion with the grips on. This exercise increase grip strength, adds size to your forearms and is ideal for burning fat.
- Barbell Reverse Curl
Now, we’re getting into the nuts and bolts of forearm training. Barbell reverse curls isolate the lower arms in a way no other lift can. Plus, you’ll be able to do crazy high reps of this exercise - leading to a fantastic pump.
Grab your barbell of choice with the Grenadier Grips attached. Your hands should be “on top” of the bar, not under it. Complete a curling motion in reverse. Focus on a slow and controlled movement to accentuate the pump.
Three sets of 15-25 reps if ideal here.
- Wrist Curls
Last, but not least - we have wrist curls. A classic forearm and wrist strength exercise. Just slap on the Grenadier Grips and start pumping out those baby wrist curls until the burn takes over.
I prefer to use dumbbells for this lift, but a barbell is ok, too. Ideally, you use this exercise last. Go to complete exhaustion. Burnouts. You should be shaking by the end of each set. Only do two. High rep range is encouraged. Think two sets of 20-40 reps.
How to Get Bigger Forearms With Grenadier Grips
By adding Grenadier Grips to your regular workouts and a few specific forearm lifts, you can get bigger forearms and increase grip strength rapidly. I began noticing results within weeks. In under a month, my forearms were no longer a lagging body part.
Yours won’t be, either. Just grab a pair of Grenadier Grips and get to work. Thick and veiny forearms await you!