I once saw two men arm wrestling at a nearby table.

The first was a huge bodybuilder type a mountain of a guy, the other kind of average nothing that screams arm wrestling, champion of the world.

Until I saw him in action, he easily won against the big dude.

And all I could say was, What's your secret?

The guy looks at me straight in the eye and answers Forearms.

Eight weeks.

Here's what you d'oh!

Now I didn't get it.

At first I only saw two arms, not forearms.

Was he hiding some extra appendages?

I just couldn't see.

But then I remembered there's at least three ways to spell 444 or four, and I had picked the wrong one, my bed.

So I took his advice.

By the way, I also challenged that bodybuilder to around after eight weeks and, well, you'll see how that went.

Week number one.

Rotate your fist in different directions for two minutes and then stretch your fingers for one minute.

Squeeze an unclench your fist about 50 to 100 times.

Do this twice a day, three times a week.

You might be wondering what fits and fingers have to do with your forearms.

Everything.

Make a tight fist and put that forearm with your other hand.

The muscles are tensed, right there.

You go in the first week.

Don't use any gym equipment if you're a beginner.

Forearm muscles are quite fragile, so you shouldn't overload them.

We to now.

You can start a full fledged at home.

Workout weights included.

Sit in a chair with a dumb bell in each hand.

Put your forearms on your thighs and allow your risk to bend back over your knees so the weights hang down.

Curl the dumbbells up by just flexing your wrists.

Two sets of 10 will do it on the next training day.

After one rest day, you can do the reverse risk Curl.

This time your palms face down and you extend your risk to raise the back of your hands closer to your forearms.

I also made day today tasks part of my workout.

One of the best exercises for four arms is the farmer's walk.

You just need to carry something heavy in your hands, like two gallons of milk or full bags from the grocery store.

Week three.

By this time, my arms felt strong and I was ready for something harder than dumbbells.

Enter the horizontal bar.

The strength and my forearms allowed me to pull myself up several times.

Pull ups are great, but I started doing an endurance exercise.

Instead.

Jump up and hold yourself for 30 seconds.

Week four This is when I leveled up to grip expanders.

I got a set of three.

Start by squeezing the light expander 30 times twice in each hand.

Then take the medium expander, which is a little more difficult to compress and do 50 squeezes four times.

Finally, at the end of the workout, take the heaviest expander and try to squeeze as many reps as you can.

You can alternate your training days with expanders, the horizontal bar and the dumbbells, For example.

Monday bullets Wednesday waits Friday expanders Weeks five through eight.

Now that you're probably in pretty good shape after your homework out, you can start going to the gym for some serious training.

But you have to follow three crucial rules, according to the arm wrestling guy.

Rule number one.

Don't train your forearm separately from other muscle groups because it be pointless.

Target them the same day you do your biceps and back.

An excellent exercise for training.

All three of these muscle groups at once is pull ups with a reverse grip.

Rule number two.

Never do more than one or two forearm exercises in the same workout.

The forearm muscles don't depend on how intensively you train them, but on how strong your biceps and lata Ms Dorsey are.

That's the huge triangular muscle in your back.

In case you're wondering, rule free.

Always do your forearms at the end of your workout, you'll be using them the whole time.

During other exercises to grab heavy dumbbells, hold onto the horizontal bar, parallel training bars, bar bell and so on.

If you tire your forearms out from the start, then it will be impossible to fully work out your other muscles.

I got it.

Now you can start your gym sesh.

These exercises must be done on different days, according to the second rule.

So here's what I did Monday.

Standing bar bell curls, forearms and biceps.

Remember the first rule.

This exercise works both.

You'll grab a bar bell with your palms facing down and pull it up toward your shoulders.

bar bell should be lighter than the one you use for your biceps, since the forearms are weaker Wednesday.

Bar bell wrist curls Sit on a workout bench with a bar bell in your hands.

Lower your chest toward the bench and rest your elbows on the edge of it.

This will give you a full range of motion.

Slowly raise and lower the bar just in the wrist.

Friday Zajtman curls Stand with a dumb bell in each hand.

Your palm should face your sides, keeping your upper arms locked in place.

Curl the weights up to your shoulders so that your palms then face your by sets at the top.

Turn the dumbbells once again, so your palms face away from you.

Then lower back down.

That's one rep.

These exercises should be done at the end.

The workout.

But there are plenty of others you can do whenever.

Just don't do more than two of these four arms sculptors a day.

Have you learned a Hang on the horizontal bar for 30 seconds now at heavy chains or weights and try again.

Jump rope with wrist weights.

Such a cardio exercise for 20 minutes will really put a load on the forearms and your stamina.

Boxing bag with wrist weights again, these heavy fitness bracelets of sorts Take your workout to the next level.

Just don't punch the bag too hard.

You might get an injury.

Hook a towel to a cable pulley and stand in front of it.

Set up to do a row holding an end of a towel in each hand.

Squeeze your shoulder blades together and rode the towel to your rib cage.

Loop a towel around the pull up bar and Holden end in each hand.

Pull yourself up until your elbows make a 90 degree angle.

Holding yourself up purely by that grip around the town will give your forearms and unbeatable workout and my favorite exercise.

Taken empty bar without the weights, tie a rope tied around the middle, then tie a dumb bell to the other end of the rope.

Let it be £10 at first.

Now try twisting the bar so that the rope wraps around it.

It won't be easy because of the weight of the dumb bell on the other side, but easy isn't what we're going for.

Okay, that was a lot so quick summer.

The first week you're working without gym equipment.

Just rotate your hands, clench and unclench your fists.

Stretch your fingers.

Get your muscles warmed up.

In the second week, you can take light, dumbbells and exercise at home.

The third week is the horizontal bar.

You're combining forearm workouts with other muscle groups, especially the back and biceps.

Pull ups will become your new best friend.

The fourth week you're combining all the exercises with the expander as soon as one expander is easy for you.

Level up to the next heaviest one weeks.

Five through eight.

Training at the gym.

You're approaching your best form, following all the rules you're seeing.

Those Popeye pipes grow now.

It's been eight weeks, and you're in the best shape of your life.

Your forearms turn heads, but all you can think is Why did I do all this?

What good are beefed up?

Four.

Arms?

Well, let's see.

You'll have a strong, confident handshake.

Just don't accidentally crush anyone's bones.

You can easily carry heavy bags from the store.

You could probably carry them all at once.

No more lost battles with a stubborn pickle jar that won't open no matter what it will be.

No match for your super forearms, but will you be strong enough to win an arm wrestling match with a big, beefy body building?

As for me and no granted, the exercise plan did something, I guess.

Let's just say he didn't defeat me within the first millisecond.

Yeah, I still have a lot of training to do, but it's something to look forward to.

Oh, yeah, and don't feel discouraged if you don't see results right away.

Forearms are a tricky thing.

It's hard to both, um, up because they get used constantly.

We grab on to something with their hands, and when we do this, we use those muscles.

So their tolerance.

The loads is already sky high from the start.

It's why these muscles are called stubborn and are already trained.

In a sense, it will be possible to achieve visible results.

So just be patient and keep at it.

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