A lot of people wish they had vascular forearms. Here are some ways to get those veins popping with a specific addition you can make to the end of your workout to get some forearms gains!
MY PERSONAL EXPERIENCE
HAMMER CURLS
I used to do a lot of hammer curls. I started doing these originally instead of regular supinated curls because they bothered my wrist (that I Injured while snowboarding). When doing these you should notice a forearm pump in addition to working your biceps. Hammer curls have more forearm activation, specifically in your brachioradialis. You can do this with dumbells or even barbell plates as pictured.
ELIPITCAL
In addition to hammer curls as something I did a lot of, I noticed my forearm veins started to show when I got skinnier because I was doing a lot of cardio on the elliptical. But not only did this help me lose weight, but I would literally grip the elliptical handles tight for 40 mins straight. By the end, my forearms would be sore and tired. It might not be the best idea to have a death grip on the handles when you do the elliptical for your cardio session like I did, but this is just something I did that I think contributed to forearm vascularity.
WHAT ELSE YOU CAN DO
DIRECT FOREARM WORK
If you want to have some beefy forearms there is some extra stuff you can do. You’re going to want to build as much muscle as possible on your forearms. Direct forearm work is a great way to get blood pumping in the area and add volume so you see some hypertrophy.
Try these exercises: EZ-Bar Reverse Curls, Hammer Curls, Hammer Cable Rope Curls, Dumbbell wrist flexion, Dumbbell wrist extension, Dumbbell reverse curl, and Farmer Carries!
STRONG ON COMPOUNDS
While direct forearm work is something to consider when your goal is vascular forearms, the most important thing is getting strong on compound lifts. You will exert the most force and stabilization capabilities of the forearms when you’re lifting the heaviest weight. So, when you’re benching a lot of weight your forearms are trying to keep everything stable. When you’re deadlifting (or doing a variation) you will be holding hundreds of pounds with the work of your hands and forearms. Grip strength is determined by forearm strength and development. With this said, try not to use wrist straps for any pulling or holding movements, because these it will make you use your forearms less. Direct forearm work might not be necessary once you’re holding/pulling heavy weight.
OTHER FACTORS
BODY FAT PERCENTAGE
If you have a lot of body fat, most likely your veins aren’t going to be popping out. Vascularity is a sign of low body fat percentage, so you’re going to make sure your diet is in check to have defined muscles and visible veins.
TEMPERATURE
The temperature and your environment will also determine your vascularity at that particular time. If it’s cold out, you won't be as vascular. If you’re hot, your veins will show more as your body tries to cool itself. There are also ways to change your body temp through thermogenics. Usually some caffeine is a part of these thermogenics, but there are other ingredients to be wary of in some supplements.
GENETICS
Genetics play a big role in the way you can look, and your forearm development can be impacted by this. Some people will have more girthy looking forearms and thicker wrists giving them an advantage in forearm base muscle. In terms of vascularity, some people are just more vascular than others. No matter what your genetics are though, you CAN get bigger and stronger forearms with a little more focus on them!
THE WORKOUT
I don't recommend doing a workout dedicated to forearms, but if your forearms are a weak point you'd like to grow, here is a possible addition you can make to the end of your workout to hit your forearms with a little extra volume. Do this after you've already performed your main compound lifts like Benching, Overhead pressing, Rowing, etc.
Hammer Curl with Isometric holds: Pick a weight you can do 2 sets of 10 reps with. Curl at a controlled pace, but on the way up AND down, pause for 2 seconds at 90 degrees.
Dumbbell Wrist Extension and Flexion Super Set: Perform 15 reps of extensions and then immediately 15 reps of flexion seated while wresting your wrists over your knees. Do this for 2 sets.
Dead Hangs: Simply free hang from a bar for 2 sets to failure. Hold up your bodyweight as long as you can. Keep track of how long you can hold yourself and try to improve it each time you do this!
If you’d like to ensure you’re safely and effectively reaching your goals, consider my personal training services to help you through your journey!
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