aznballa asked:
I’m a hardgainer, and currently the main things I really want to exercise are my forearms and biceps.
What are the most effective exercises, sets and reps should I do and how many times a week? Thanks.
How often should I work my forearms and biceps (hardgainer)?
#1 by askerin'u on December 23, 2008 - 8:44 am
depends how large you want your arms to be
you should really ask someone at your gym or a health coach, nothing is set for all, it depends on your body and your goals
building muscle is all about goals.
#2 by Jacob on December 23, 2008 - 7:05 pm
On your back day, once your sone with back do 4×6-12 of bar bell curls, then do 3×6-12 on preacher curls (DB or BB), Then maybe 3×6-12 on alternating DB curls if you feel like you didnt get enough, but no more than that. For triceps( on what ever day that is), do 4×6-12 on close grip bench press, then 4×6-12 on scull crushers, then 3-4×6-12 on tricep extensions. Visit Bodybuilding.com for more info.
#3 by billspaced on January 19, 2009 - 2:24 pm
I’m not sure where to start on this one! First, are you sure you’re a hardgainer, or maybe it’s just hard for you to add size to your arms?
For example, you may have no problems gaining muscle over most of your body, but you find it difficult to add arm size.
If that’s the case, then maybe you aren’t a hardgainer in the classical sense. If so, the commenter above, Jacob, has a good plan for you.
However, if you’re truly a hardgainer, then forget about biceps and forearms. They’re very small muscles and working on them will do very little, if anything, for adding muscle to your frame.
If you want to build muscle really fast, follow the prescription in The Hard Gainer’s Manifesto.
The program there will build muscle mass as fast as humanly possible.
In short, focus on the major muscle groups (thighs, glutes, lats, pecs) and the other supporting muscles will be forced to grow, even without any “direct” exercise.