Ask any serious lifter if they want a 14-inch forearm, and I’m pretty sure they’ll give you an emphatic “Will I ever!”. You see, 14-inch forearms turn heads in the street, as opposed to upper arms of the same size. And it’s not just because your forearms are a highly visible muscle. It is because they complete a jacked look.
How effective are 14-inch forearms for a natural lifter?
Considering that elite fitness competitors were found to have an average forearm of only 11.7 inches, if you have an unflexed forearms of 14 inches, you’re in the top 1% of the lifting population.
Yes, unflexed not flexed.
And that’s because when you measure your muscles at rest, you are getting the correct measurement.
Extra body fat can increase your measurements and give you a false sense of muscle size. So, take care of your body fat percent whenever you busted a tape measure.
Sure, if you’re 6ft 6′ and 20% body fat, you’ll probably have a 14-inch forearm.
So, in a sense, you could say that it’s more about perceived size (ie, how big they look) rather than actual size (how big they really are).
Still, if you want your physique to stand out, adding mass to the muscles that is visible as your forearms is never a bad idea. But thick, fleshy forearms? Oh, they are a sight to behold. You’ll be like a celebrity at your local gym. But, of course, a lot more Jack than the average movie/TV star.
What can you do to get 14-inch forearms fast?
Since it consists of many different muscles, the anatomy of the forearm is a fairly difficult area to develop. However, by doing a few things right, you can overcome most of the plateaus that most bodybuilders experience.
This is right.
Heavy compound lift
I have seen many people do endless wrist curls with very little results to show for their efforts. While heavy forearm flexes obviously add mass, as they were designed (for lifting heavy items), there it is, in my experience, a superior size gaining method.
For most people, going strapless on back day is enough to achieve the forearm size they crave. Yes, I know you want to crank up the hand gripper, but trust me, unless you want a seriously huge forearm, then you don’t need to do any special training.
Improve your mind-muscle connection
If I had to guess, people with a poor mind-muscle connection (especially when with poor form) need to do twice the training volume to get the same benefits as people with a solid mind-muscle connection.
While you can actually improve the flexors and extensors of your forearms, you immediately make each rep more effective. As a result, you’ll need to spend less time in the gym to get the benefits you desire. So now is the time for you to do more fun bodybuilding activities like eating plain chicken and rice!
Increase your forearm flexor mass
Well-developed forearm extensors always catch my attention because of the incredible muscle definition they often accompany with. However, it is the flexors on the anterior forearm that contribute the most mass to your lower arms.
So, if you want to rid yourself of puny forearms, you have to prioritize flexion movement.
You see the wrist is a small muscle and not using proper form on it can end in injuries. And guess what this means?
No forearm growth.
The best way to avoid wrist injuries is, first and foremost, to keep your form under control. Don’t let the weight weigh you down – control it and use your muscles to lower the equipment, rather than letting the resistance bounce off your tendons and ligaments.
Also, don’t go crazy over training volume. If you’re reaching failure, it really doesn’t take many sets to achieve some good growth. Also, it’s always better to focus on quality sets rather than endless pump work. Get strong on the basics for a few sets, and the results will take care of themselves until you get really advanced and really have a physiological need for the extra volume.
Train Your Forearms First or Separately
You won’t believe it the way most people train them, but in fact, the forearms are a muscle group. Train your forearms first or separately.
What exactly do I mean by that?
What i mean is if you want to build a 14-inch forearm, then you have to start giving your forearms priority.
It can be as simple as adding an extra day to the forearms. Or you can train your core muscle groups in the morning and then do some hand grippers in the evening.
After all, making gains doesn’t have to be complicated as long as you’re consistent in the gym. In practice, however, I find that applying forearm/grip training in a separate session yields the best results because you are at your freshest whenever you train a muscle group in the first workout.
Utilize all rep ranges
I’ve heard all kinds of crap about the magic rep range and the “motor unit recruitment” theory. Check this: people who use their arms frequently as part of their work, they do as many reps as possible.
Now, I’m not saying that you should forgo heavy weights in favor of pink dumbbells. Instead, I’m suggesting that consistency and time under tension are more important than any particular rep range or training protocol.
That said, people who lift heavy objects as part of their work usually also have huge forearms and biceps. So, always incorporate so heavy weights too into your workout
Gain extra body weight
If there was ever a little-known trick to get bigger, it is it. Don’t be afraid to give up on the idea of looking like a male model in order to grow up. The muscular forearms look more masculine than any other part of the body (except perhaps the neck), so it’s in your best interest to develop them at least reasonably.
Eat more food
“Eat more food.” Seems simple enough, doesn’t it?
Hint: It’s not.
By gaining some weight and increasing your body fat as well as your muscles, you will feel stronger in the gym. Plus, most people’s arms stay lean most time, even when their abs fade, enabling them to look bigger without sacrificing the aesthetics of their upper body.
Listen to arm wrestlers
We Live in the Age of Information – Who Are We to Trust?
Although both scientists and the gym bros may have some decent bodybuilding knowledge, no one knows how to build bigger, stronger forearms than arm wrestlers.
They understand the importance of being strong if you want to grow big. And that’s the key. Many bodybuilders will lead you to believe that strength and size are distant relatives that they rarely come into contact with. But in reality, it is quite the opposite.
If you want 14-inch forearms, you also need strong forearms. And in particular, strength in arm-wrestling-specific exercises, which are really just optimal versions of exercises like wrist curls and loaded carries.
Use hand gripper
What’s the Worst Thing About Forearm Training?
To me, it’s definitely the extra time it takes from your day. Especially after going through a hard workout of back and leg session or shoulder and chest session, then fighting against high rep forearm reps.
That’s where hand grippers come in.
Grip trainers are not only ultra-convenient, but also much easier on the wrist than traditional forearm curls.
How long will it take to get the 14-inch forearms?
I will not sugarcoat it; Some people don’t have the genetics to get a 14-inch forearm without becoming obese.
I would say that within two years of forearm-specific/grip-specific training, you can have 14-inch forearms if you listen to the right advice. Since I am not a world class arm wrestler, however, I don’t want to steer you in the wrong direction.
I am well versed in bodybuilding, but when it comes to forearms, I consult professionals.
Final thoughts on Getting a 14-inch Forearm
Thanks for reading. If you followed all techniques correctly, you will see reasonable results fast.
Now ditch the preacher pad and start training some forearms!