Forearm work

Program Description

This forearm training routine is intended to complement the primary workout included in this app. It is designed to be simple, efficient, and minimally time-consuming. As with the rest of the program, this routine was developed based on practical experience and independent research rather than formal academic or professional certification. Progression may be implemented through gradual increases in external load or total repetitions, according to individual preference and tolerance. Both progression strategies are acceptable, provided that increases are applied conservatively and consistently over time. Particular caution should be exercised with load selection during wrist flexion and extension exercises, such as wrist curls and reverse wrist curls. Excessive loading or rapid progression may place excessive strain on the wrist and forearm tendons, increasing the risk of overuse injuries. Emphasis should be placed on controlled execution, appropriate loading, and adequate recovery. Given the relatively small musculature and high tendon involvement of the forearms, excessive training frequency may contribute to the development of tendinopathy. For this reason, it is recommended to begin with a reduced training frequency (e.g., two sessions per week) during the initial adaptation phase. As tissue tolerance improves, frequency may be progressively increased to three or four sessions per week, based on individual recovery capacity and subjective comfort. While this routine may be performed up to four times per week, such frequency is more appropriate for individuals with prior experience in direct forearm training.

Program Overview