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When it comes to getting strong, grip strength is rarely thought about…but it actually plays a large role in your overall progress. Furthermore, by increasing your grip strength, you can progress faster in your chest workouts and shoulder workouts. The bottom line is the better your grip strength, the better you’ll do in your weightlifting and the better your arms will look.
So in this article, I’m going to share with you the best forearm workouts for building Popeye-level grip strength. While your grip strength will naturally improve through a proper weightlifting program, there are quite a few grip exercises that you can do to speed up the process. Below we’ll look at my favorite types of forearm workouts and how to put them together into an overall forearm training routine. I recommend starting with the medium tension (red), and once that’s easy, move up to the heavy (black). So start with 2 to 3 forearm workouts per week and, over time, you should be able to work this up to 4 to 5. After you’ve warmed up, you will do 5 to 6 sets of squeezes, with 8 to 10 squeezes per set. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym. I like to use a Power Rack and an Olympic bar, and make sure to use a double-overhand grip. The end of a back workout or arms workout is a good place to insert 1 to 3 sets of Barbell Holds.

Like the Barbell Hold, the Plate Pinch gives a great forearm workout and you don’t need anything special to do it. Like the Barbell Hold, you’re going for about 20 seconds of hold time, and once you hit it, you increase the difficulty by adding another plate to pinch (3 instead of 2, and then 4, after which point I would go back to 2 plates of next higher denomination). And again, like the Barbell Hold, 1 to 3 sets of Plate Pinches after your back or arms workouts is plenty. Oversized grips are thick rubber grips that fit over barbells and dumbbells, and they’re an incredibly cost-effective way to improve your grip strength. I like to use them on my big push exercises (Barbell Bench Press and Military Press, mainly), but not my pull exercises as they greatly limit the amount of weight you can pull (some people use them on warm-up sets only). Like Barbell Holds and Plate Pinches, Dumbbell Farmer Walks are great for ending a back or arms workout. Purists shun straps as blasphemous and while I don’t disagree with that mentality, straps can be useful for improving grip strength if used properly.
Last but not least on the list of forearm workouts are the deceptively hard Band Extensions. This isn’t a grip exercise like the crush and hold exercises given above, but it helps prevent injuries and strengthen your overall grip by training your forearm extensor muscles.
If you do this routine, you will rapidly increase your grip strength, and will immediately notice the benefits in your bigger lifts.
You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible.
I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted.

I also like that it allows you to train each finger independently, which comes in handy for strengthening the weaker links like the pinky and ring fingers. They’ve been on the market for about 15 years now and are quite popular in bodybuilding, powerlifting, and strongman circles. Most people find they need to start with the Guide or Sport models (60 and 80 lbs of strength required to squeeze, respectively), but if you’re an experienced weightlifter that can deadlift over 300 pounds for reps without straps, you can probably start with the Trainer model (100 lbs) and be fine. This is where you fully squeeze the hand exerciser and hold it closed for 10 to 20 seconds (start with 10 and work up from there). Once you can hold a given weight for 20 seconds, add 10 pounds to the bar and work with that new weight until you can hold it for 20 seconds, and so forth. Instead, work without straps until your grip is too fatigued to allow for a proper set, and then use straps.
They can be overly tricky to wrap tightly, they can fail to hold their grip while you’re lifting, and they can seriously cut into your wrists. They have a padded wrist strap with a sturdy velcro clasp, so no awkward looping of the strap to get it to hold (this is the type that will shred your wrists), and they have two thin rubber tracks running down the inside of the strap, which grip the metal tightly.

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