Petar Klan
ir Demonstrates These Killer Moves for Fuller Forearms

Overcoming Forearm Growth Challenges

Petar Klan
ir has been working hard since a snapped bicep tendon in 2022 halted his Olympia dreams, and has even recently competed in HYROX in addition to prepping his up-and-coming bodybuilding clients. The colossal Croatian certainly has plenty to offer when it comes to answering some of the most difficult questions about making gains, and while newbies were spending their summer asking how to get six-pack abs, some advanced gym-goers were seeking more elusive information like how to grow fuller forearms. Thankfully, Klan
ir got to grips with an awesome answer.

Why are Forearm Muscles Hard to Grow?

Frustrated with your forearm progress? Don’t worry, you are not alone. The starting size of our forearm muscles can be determined by genetics. Ever noticed that some people seem to be busting their wristwatch straps without even training? Then there’s another obstacle: the forearm is tough to isolate for exercise through resistance training because the muscles in your hands and upper arms will try and lessen the load. Still, it really is possible to target these elusive muscles as Petar Klan
ir demonstrated in a valuable Instagram post.

Grow Massive Forearms: 2 Moves from Petar Klan
ir

In the accompanying video, Petar Klan
ir performs two moves. In the first, he kneels in front of a bench and lays a barbell on it. The bodybuilder then grabs the barbell and places his hands in an underhand, overhanging position on the bench. Then, he rolls the barbell across his palms in a downward motion towards the floor until he feels a “nice stretch” in the brachioradialis on the inside of his forearms. He then contracts his forearm flexors to lift the wrists back towards himself and holds the contraction at the top for a moment.

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For the second move, Klan
ir targets the extensor muscles that make up the main outside body of the forearm. Kneeling with an overhand grip, he holds the barbell firmly and rolls his wrists up and down without moving his arms, preventing them from being recruited.

Frequency of Forearm Training

“They are a really small muscle group to begin with, so this means that they can recover pretty fast,” explains Petar Klan
ir. “This type of isolation exercise, which I showed in the video, you can do 2-3 times per week if you think that your forearms are a little bit behind. Stick to a hypertrophy rep range 6-15 reps and you’ll be fine.” The IFBB pro even added a bonus tip for his followers: “If you want to accelerate your forearm development even more, stop using lifting straps (during normal lifts) for some time.”

Conclusion

In conclusion, growing fuller forearms requires a combination of genetics, proper training, and patience. By targeting the brachioradialis and extensor muscles with isolation exercises, and incorporating frequency and rep ranges, you can achieve the fuller forearms you desire. Remember to stop using lifting straps during normal lifts to accelerate your forearm development.

FAQs

Q: Why are forearm muscles hard to grow?
A: Forearm muscles are hard to grow due to genetics and the difficulty in isolating them for exercise through resistance training.

Q: How often can I train my forearms?
A: You can train your forearms 2-3 times per week, using a hypertrophy rep range of 6-15 reps.

Q: What is the best way to target my forearms?
A: The best way to target your forearms is through isolation exercises that focus on the brachioradialis and extensor muscles.

Q: Can I use lifting straps during forearm training?
A: No, it is recommended to stop using lifting straps during normal lifts to accelerate your forearm development.