Glad u brought up the topic... It is always great if you got added stimulation of a muscle group in non gym type activitied so with your line of work surely they will get added stimulation and forced to grow.
I have always had very weak looking forearms and still hate their size to this day. I had neglected them thinking they will grow from all the other heavy work I did and over the years they simply became so rediculously puny looking, I got dead serious about packing on size on them!
Alot of guys will say theirs grew from all the heavy deadlifts etc and the genetically blessed who dont even have to do much or anything at all to get thick masculine looking forearms. I have had to work my forearms via prioritizing them 2 times a week. I will finish off biceps with heavy hammer curls... And on the forearms day when they are fresh, I will do a variety of wrist curls, both pronated and supinated grips. I use a rep range of 15-25 per set, Then Ez bar reverse grip curls, reverse cable curls, reverse one arm cable curls, cable hamemr curls and farmer walks..try not to do to train with a high volume . Gradually increase the sets because forearms do get their share on back and bicep day!
Guys may work forearms by throwing in some sets right after bicep training but I find training them on a cardio day to be quite beneficial. I may hit for 15 sets for forearms... Some may need less.
The important thing for me that gave me some very good results was training forearms from all angles possible and a wide variety of exercises including both cable and free weights. You can get very creative with forearm training and use tonnes of variety but I like to stick to the basics. Other variations inculding static dumbell holds where you sit holding two very heavy dumbells at the end of the workout till your grip gives.Try to give forearms a break from back training day of course and also biceps...
After each set especially those wrist curls, your forearms should feel like on fire as if you want to rip them off! I have managed to add some girth and great vascularity to my forearms and Im pretty glad with the progress I made. For those who got weak forearms, dont give up! Oh, accessory body parts like forearms, if youre gonna train them on their own day, I always find you get a MUCH better pump and range of motion after a good cardio session.. Just like abs no doubt.
Good luck and share your experiences. Sure good to learn more and any help to get me popeye type forearms!
