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how do you get your forearms bigger?

my forearms is skinny.its summer so how do I get it bigger.any workout I can do at home,foods I can eat.im 14 so I cant go to a gym.

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Answer #1

I’m 16, and was just like you earlier. Your forearms are going to be a challenge. To get them bigger, try to do bicep workouts. Here, try this workout and see if it helps your forearms.

Biceps/Forearms Bicep Curl - 5sets of 15, 12, 10, 10, 8 (increase weight as reps decrease) Wrist Curl - 5 sets of 15, 12, 10, 10, 10 (try to move the weight with your forearm and wrist). Push-Ups - 3 sets to failure

As for foods, cut back on soda, sugar, and fatty foods. If you can’t go to a gym, buy some weights or use things around the house like gallons of milk or other cans. The key thing to do is focus on the muscle you want to build and “squeeze” it. This will help the muscle build up tolerance and it will grow. Focus more on technique and less on weight, you’d rather do 5lbs. right than 40lbs. wrong and risk a broken limb. If you have any questions, contact me.

I train 5 days a week, so if you have any other muscle groups you’d like to build, ask away.

Aleks Golub, Future USMC

Answer #2

here try these http://www.bodybuilding.com/fun/exerprint.php?Real_New=%3C%3D+7&Name=&MainMuscle=Forearms&Isolation=&Equip=&order=Name im pretty sure your forearms will benefit from pushups and static hangs or something like that.

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