What's going on Nation? I'm Scott from MuscularStrength.com
And if you're looking to grow your forearms and increase your grip strength
you came to the right place, by utilizing a technique called Giant Sets
we're not only going to be able to maximize all three muscle building mechanisms for a complete workout.
But this change in pace is going to be exactly what you need to bring a bit more intensity and excitement
to your training, but before we get started
be sure to click that notification bell. So you never miss a new video upload from me.
Alright guys, now giant sets are a super high intensity technique of overloading
where you perform four or more
exercises in a row with zero rest and with varying rep ranges to take advantage of overloading and
metabolic stress at the same time.
So to perform this workout, you're going to crush two to three giant sets of 4 exercises
resting only one to three minutes between sets.
There's no rest between exercises
remember that's very important
and you're going to utilize the first two movements to lift as much weight as possible for 8 repetitions
then you're going to lift as heavy as you can for the last two
exercises for total of 30 seconds per set because they are gripped focused movements.
The first exercise is a seated barbell wrist extension and to perform this movement
you're gonna sit upright on a bench while holding a barbell with your palms facing down
resting your forearms on your quads with your hands hanging over your knees.
Once in place begin to extend your wrists up as high as you can and then repeat for reps.
Really focus on lifting heavy with control here guys, though.
This isn't an exercise where you can lift a lot of weight
but you want to make sure it's heavy enough that you fail around 7 to 8 repetitions.
Don't just flare your hands up and down throughout the entire set. That's not how you do this movement.
Next is a seated barbell wrist curl, now for this movement
you're going to sit hunched over on a bench with your forearms together
and your wrist hanging over the edge, once in place
you're going to wrist curl the barbell as high as you can
once again repeating for reps with as heavy as you can go
while being in control of the movement for those 8 repetitions.
You have to maintain control guys
you do not want to just flail your wrist up and down because you will not get all the benefits of the exercise.
Now for exercise 3, we're gonna set your forearms on fire
alright, begin by grabbing a light pair of dumbbells and stand straight up with your arms down by your sides
once in place
squeeze the dumbbells as hard as you can and start
rotating your wrist from left to right as fast as you can while maintaining
control, now if you're using the right amount of weight, your
grip should give out around 30 seconds of performing this movement.
So if that doesn't happen try to change your weights on your next set.
And the last exercise in this giant set will be plate
holds and it looks a lot easier than it is
the focus here is
increasing grip strength by pushing through fatigue
and you will need a few plates to get started, now depending on your strength you might start
with 5s, 10s or 25s and once you have your weight
you're going to hold two in each hand. Once in place, squeeze the plates together as hard as you can for 30
seconds and guys, we're not making a fist, we're squeezing it like this
so just our our fingers straight out and our thumbs straight out like that.
And again guys if you don't fail by around 30 seconds
change your weight on the next set
and as soon as you finish the plate hold that
completes the first set of your giant sets.
Then you're going to rest one to three minutes and complete two to three more giant sets now
remember guys, the forearms are generally a resilient muscle group that require a lot of attention to see gains
so you'll want to add this routine to your current workout program two to three times a week.
Just make sure you give 36 to 48 hours of rest between workouts
and I also suggest that you do this at the end of your routine because the goal here is to absolutely
obliterate your forearms and you won't be doing much of anything else once your lifting is done.
So be sure to smash that like button and guys I've actually already
made a video for biceps utilizing Giant Sets as well
so just stay until the end card pops up and I will link directly to the video and as for those of you who are
looking for a more structured six week program and meal plan.
Check out my website MuscularStrength.com
I have routines for muscle gain, fat loss and strength building
all complete with videos, PDF downloads and everything else
you need to take your training to the next level and as always more good stuff coming soon. See you guys