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One of the toughest parts of the arm to workout is the forearms. The reason for this is because it is dependent on grips and pulls. A strong forearm will assist in a better grip and a stronger wrist. Struggling to open that pickle jar… Forearms should not be neglected and exercise routines should incorporate exercises to develop the forearms. More effort is required to condition this area but once conditioned it is fairly easy to maintain.
The first thing you should do for the Plate Pinch is flex the wrists and fingers to loosen the muscles before obtain a weight that you are comfortable with. (This can be a standing still timed exercise or a distance exercise). Fitness Drive recommends starting as a standing still timed exercise to first obtain the proper form. Grip the weights tightly by your fingertips. Time yourself to see how long you can hold the weights. If your comfortable with the weight you can then go for distance which will help develop rest of the arms, shoulders, back and legs. (maintain control of the weight so it doesn’t fall; Fitness Drive recommends standing place with heavier weights). The rep is finished when you have finished with the time or distance you set for yourself. (***Consider each step you take = 1 rep for the training techniques listed below***).
Make sure to use controlled movements and do not jerk your hands, wrist, or arms.
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Remember that smooth controlled movements is key especially if you are elevating the exercise to include higher weights.
Depending on your goal, 3 different techniques you could follow are listed below. Pick the one that will work the best for you and watch the results start to develop.
The Fitness Drive Fat Burn technique only takes 6 minutes to execute. It consists of fast motions with short rest periods to maintain a high caloric burn rate. This is a timed exercise and should be done using something that would help tell how much time has gone by (i.e. stopwatch, phone, clock…). This will force you to keep pushing yourself even when you are exhausted.
- Fat Burn: (Time = 6 minutes)
3-4 sets of as many as you can in 1 minute with only 30 second rest periods
(5 times per week)
The Fitness Drive Muscle Build technique only takes 8 minutes to execute. It consists of slow reps to stretch and define the muscles with a longer rest periods. This is a weight training technique that forces the muscles to lift your weight for a longer period of time.
- Muscle Build: (Time = 8 minutes)
3-4 sets of 10-12 reps slowly with 1 minute rest periods
(4 times per week which is every other day)
The Fitness Drive Extreme Build/Burn technique only takes 11 minutes to execute. It consists of fast and slow bursts with a mixture of short and long rest periods. It is a technique that incorporates muscle confusion to elevate the heart rate to bring the body into the fat burning zone while utilizing weight training techniques to push muscles to work even harder.
- **Extreme Build/Burn: (Time = 11 minutes)
Total 6 sets
-1 set of as many as you can do in 1 minute
-Rest period 30-60 seconds
-3 sets of 10-12 reps slowly with 1 minute rest periods
-1 set of as many as you can do in 1 minute with only a 30 second rest period
-1 set of as many as you can do until failure
(3-4 times per week)
*Make sure to follow a strict diet and exercise regiment to expedite the results and further propel your goals.
Regardless of how defined you want to be you need to make sure you set a goal, establish a routine and keep following it. Results do not happen overnight and it is hard to see what progress you are making if you are a mirror-junky (staring at yourself in the mirror every chance you get). Do yourself a favor and take a before picture of yourself, save it and do not look at it again until the time is right. Each week take another picture of yourself. The time to analyze is on a month-to-month basis. Compare your before picture against the 4th week then again on the 8th, 12th, 16th, and 24th week picture. This way you can see the transition your body made and determine each month if the routine you are following is making an impact. *Discipline is the key!
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