{"id":33039,"date":"2020-10-18T02:09:07","date_gmt":"2020-10-18T06:09:07","guid":{"rendered":"https:\/\/theadultman.com\/?p=33039"},"modified":"2021-07-08T06:51:35","modified_gmt":"2021-07-08T10:51:35","slug":"how-to-get-bigger-forearms","status":"publish","type":"post","link":"https:\/\/theadultman.com\/health-and-fitness\/how-to-get-bigger-forearms\/","title":{"rendered":"How to Get Bigger Forearms in One Month: Look Out Popeye"},"content":{"rendered":"<p>Big forearms can take you far in life.&nbsp;<\/p>\n\n\n\n<p>Just look at Popeye. His body is kind of pathetic, but everyone thinks he\u2019s strong because of his massive forearms.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img src=\"https:\/\/media1.giphy.com\/media\/1ZrclCM6lGNRC\/giphy.gif?cid=e50cecd3et2ndb1d5t1lzva1zvj24wxb40l73vnuzxb7vjz9&amp;rid=giphy.gif\" alt=\"black and white vintage GIF by Okkult Motion Pictures\" title=\"\"><\/figure>\n\n\n\n<div class=\"wp-block-ugb-spacer ugb-spacer ugb-6d975bd ugb-spacer--v2 ugb-main-block\"><style>@media screen and (min-width:768px){.ugb-6d975bd.ugb-spacer{height:20px}}<\/style><div class=\"ugb-inner-block\"><div class=\"ugb-block-content\"><div class=\"ugb-spacer--inner\"><\/div><\/div><\/div><\/div>\n\n\n\n<p>There\u2019s really no secret to getting bigger forearms. Just like everything else in fitness, you must put in the time.&nbsp;<\/p>\n\n\n\n<p>And don\u2019t let anyone fool you. You can do it naturally. Others with less dedication will make the excuse that you have to be taking some highly charged \u201csupplements\u201d to get colossal forearms.&nbsp;<\/p>\n\n\n\n<p>If you follow the tips below, you\u2019ll have sizable forearms in no time.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"counter-hierarchy\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Skip Ahead<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class=\"ez-toc-list\"><li><a href=\"#its_not_all_genetics_or_spinach\" title=\"It&#039;s Not all Genetics (Or Spinach)\">It's Not all Genetics (Or Spinach)<\/a><\/li><li><a href=\"#how_to_get_bigger_forearms_5_muscle_boosting_tips\" title=\"How to Get Bigger Forearms: 5 Muscle Boosting Tips\">How to Get Bigger Forearms: 5 Muscle Boosting Tips<\/a><ul><li><a href=\"#eat_more_protein\" title=\"Eat More Protein\">Eat More Protein<\/a><\/li><li><a href=\"#train_your_forearm_muscles_often\" title=\"Train Your Forearm Muscles Often\">Train Your Forearm Muscles Often<\/a><\/li><li><a href=\"#change_your_curls_grip\" title=\"Change Your Curls Grip\">Change Your Curls Grip<\/a><\/li><li><a href=\"#embrace_constant_tension\" title=\"Embrace Constant Tension\">Embrace Constant Tension<\/a><\/li><li><a href=\"#add_new_forearm_building_exercises_to_your_routine\" title=\"Add New Forearm Building Exercises to Your Routine\">Add New Forearm Building Exercises to Your Routine<\/a><\/li><\/ul><\/li><li><a href=\"#see_the_difference\" title=\"See the Difference?\">See the Difference?<\/a><\/li><li><a href=\"#faqs\" title=\"FAQs\">FAQs<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2><strong>It&#8217;s Not all Genetics (Or Spinach)<\/strong><\/h2>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BhE5307B3wq\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BhE5307B3wq\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/BhE5307B3wq\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"171191\">A post shared by Impressive Forearms (@impressive.forearms)<\/a> on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2018-04-02T17:34:55+00:00\">Apr 2, 2018 at 10:34am PDT<\/time><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<p>When I was young, I always thought my father had Popeye like forearms. I remember asking him how to get bigger forearms when I was a skinny little kid with barely a muscle on me.&nbsp;<\/p>\n\n\n\n<p>\u201cJust work hard,\u201d he replied.&nbsp;<\/p>\n\n\n\n<p>He didn\u2019t mean spend time in the gym as he never really lifted weights in his life. His advice was to do as much work outside in the yard and it would pay off. Come to think of it, he probably was just telling me to get off my ass and help him with the yard work.&nbsp;<\/p>\n\n\n\n<p>In any case, genetics does play a factor, but you can build on what you have. While some men have small wrists, forearms, and calves (my arch-nemesis), you can still add some mass to them by following a few scientific principles.&nbsp;<\/p>\n\n\n\n<h2><strong>How to Get Bigger Forearms: 5 Muscle Boosting Tips<\/strong><\/h2>\n\n\n\n<p>Let\u2019s get our plan into action as we attempt to increase the girth of your forearms in a month\u2019s time.&nbsp;<\/p>\n\n\n\n<h3>Eat More Protein<\/h3>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CEOdS4YAsKI\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CEOdS4YAsKI\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CEOdS4YAsKI\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"171192\">A post shared by Fitness | Gym | Warriors (@fitnessgymwarriors)<\/a> on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2020-08-23T08:56:24+00:00\">Aug 23, 2020 at 1:56am PDT<\/time><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<p>There are hundreds of research studies available online that will detail how increasing protein intake along with performing strength training can increase muscle mass and strength rather quickly.&nbsp;<\/p>\n\n\n\n<p>As Ron Burgundy famously said, \u201cIt\u2019s science.\u201d<\/p>\n\n\n\n<p>If you\u2019d like to read up on such a study and not be bored to tears, here is a great <a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"210272\">PDF by the American College of Sports Medicine<\/a> that will not just instruct you on the importance of protein, but how much to take and when.\u00a0<\/p>\n\n\n<style>\n.recommended-single-header {\n  font-size: 1.4rem;\n  color:#25282C;\n  font-weight:800;\n  font-family: 'Fira Sans', sans-serif!important;\n}\n\n\n\n\t.recommended-single-image {\n\t    overflow: hidden;\n    display: flex;\n    max-height: 96px;\n    max-width:162px!important;\n\t}\n\n  .recommended-single-image img {\n  display:block!important;\n  }\n\n.recommended-single .col-md-3 {\n    padding-right:0px!important;\n    -webkit-box-flex: 0;\n    -ms-flex: 0 0 23%;\n    flex: 0 0 23%;\n    max-width: 23%;\n}\n\n.recommended-single .col-md-9 {\n    padding-left:5px!important;\n    -webkit-box-flex: 0;\n    -ms-flex: 0 0 77%;\n    flex: 0 0 77%;\n    max-width: 77%;\n\tjustify-content:space-between;\n\tpadding-top:16px;\n\tpadding-bottom:4px;\n\n}\n\n\n.recommended-single picture,  .recommended-single figure, .recommended-single img {\n\n  margin-bottom:0!important;\n\n}\n\n.recommended-single img{\ntransition: 0.2s ease;\n}\n\n\n.recommended-single img:hover{\nopacity:0.75;\n}\n\n.recommended-single-content {\n  margin-bottom:0!important;\n\t font-size:13px!important;\n}\n\n.recommended-single-title {\n  font-size:17px;\n  display:block;\n  font-weight:800;\n  font-style: italic;\n  font-family: 'Fira Sans', sans-serif!important;\n}\n\n.recommended-single-header-line{\n  background:#f8f8f8;\n  height:6px;\n}\n\na.recommended-single-link {\n  color:#25282C;\n    padding-top: 0.3rem;\n    padding-bottom: 0.3rem;\n}\n\n.recommended-single-right {\ndisplay: flex;\n    flex-direction: column;\n    justify-content: space-evenly;\n  }\n\n  @media(max-width:800px) {\n\n    .recommended-single .col-md-3 {\n      -webkit-box-flex: 0;\n      -ms-flex: 0 0 24%;\n      flex: 0 0 24%;\n      max-width: 24%;\n    }\n\n    .recommended-single .col-md-9 {\n      -webkit-box-flex: 0;\n      -ms-flex: 0 0 76%;\n      flex: 0 0 76%;\n      max-width: 76%;\n    }\n\n\n}\n\n\n  @media(max-width:600px) {\n\n\t\t\ta.recommended-single-link {\n\t\t\t\tpadding-top: 1rem!important;\n    \t\t\tpadding-bottom: 1rem!important;\n\t\t\t}\n\n      .recommended-single-image {\n            max-width: 137px!important;\n        }\n\n      .recommended-single .col-md-3 {\n        -webkit-box-flex: 0;\n        -ms-flex: 0 0 39%;\n        flex: 0 0 39%;\n        max-width: 39%;\n      }\n\n      .recommended-single .col-md-9 {\n        -webkit-box-flex: 0;\n        -ms-flex: 0 0 61%;\n        flex: 0 0 61%;\n        max-width: 61%;\n        padding-bottom: 9px!important;\n      }\n\n      .recommended-single-content{\n        display:none;\n      }\n\n      .recommended-single-header {\n        font-size: 1.18rem;\n      }\n\n      .recommended-single-title {\n    font-size: 13px;\n  }\n\n\n  }\n\n\n\n  @media(max-width:415px) {\n\n    .recommended-single-image {\n    max-width: 8.7rem!important;\n    max-height: 75px;\n}\n\n\t   .recommended-single-header {\n        font-size: 1.2rem;\n      }\n\n\t      a.recommended-single-link {\n \tpadding-top: 0.5rem!important;\n    padding-bottom: 0.5rem!important;\n}\n\n\n      .recommended-single .col-md-3 {\n        -webkit-box-flex: 0;\n        -ms-flex: 0 0 39%;\n        flex: 0 0 39%;\n        max-width: 39%;\n      }\n\n\n      .recommended-single .col-md-9 {\n        -webkit-box-flex: 0;\n        -ms-flex: 0 0 61%;\n        flex: 0 0 61%;\n        max-width: 61%;\n        justify-content:space-between;\n      \tpadding-top:16px;\n      \tpadding-bottom:4px!important;\n      }\n\n\n    }\n\n\n    @media (max-width: 376px){\n\n      .recommended-single-header {\n          font-size: 1.04rem;\n      }\n\n    .recommended-single-image {\n        max-width: 7.5rem!important;\n        max-height: 70px;\n    }\n\t\n\t\t.recommended-single-header {\n\t\t\tfont-size: 1.1rem;\t\n\t\t\n\t}\n\n}\n\n\t@media(max-width:320px) {\n\n\n    .recommended-single-header {\n      font-size: 0.9rem;\n    }\n\n  .recommended-single-image {\n    max-width: 6.5rem!important;\n    max-height: 60px;\n  }\n\n\n    \t\t\t      a.recommended-single-link {\n     \tpadding-top: 0rem!important;\n        padding-bottom: 0rem!important;\n    }\n\n\n\t}\n\n<\/style>\n\n\n<div class=\"recommended-single mb-5 set-nofollow\">\n\n<div class=\"row recommended-single-top\">\n\n\n  <div class=\"col-md-3\">\n    <span class=\"recommended-single-header\">\n      Further Reading\n    <\/span>\n\n    <a target=\"_blank\" class=\"recommended-single-image\" href=\"https:\/\/theadultman.com\/health-and-fitness\/protein-shake-recipes\/\">\n      <img\n      src=\"https:\/\/theadultman.com\/wp-content\/uploads\/2021\/03\/Best-Protein-Shake-Recipes-for-Muscle-Gain_-Muscular-Black-Man-Smiling-and-Drinking-Protein-Shake-Outside--400x225.jpg\"\n      width=\"400\"\n      height=\"225\"\n      alt=\"\"\n  \/>\n    <\/a>\n\n  <\/div>\n\n  <div class=\"col-md-9 recommended-single-right\">\n      <div class=\"recommended-single-header-line\"><\/div>\n\n      <a target=\"_blank\" class=\"recommended-single-link\" href=\"https:\/\/theadultman.com\/health-and-fitness\/protein-shake-recipes\/\">\n          <span class=\"recommended-single-title\">4 Best Protein Shake Recipes for Muscle Gain That Actually Taste Great<\/span><p class=\"small recommended-single-content\">You&#8217;re not getting jacked munching on carrot sticks. But protein intake shouldn&#8217;t be a chore. Here are the best protein shake recipes to help you build up. <\/p>     <\/a>\n\n        <div class=\"recommended-single-header-line\" style=\"margin-bottom: -0.3rem;\"><\/div>\n  <\/div>\n\n\n\n<\/div>\n<\/div>\n\n\n\n<h3>Train Your Forearm Muscles Often<\/h3>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CDCQg5oDnUk\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CDCQg5oDnUk\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CDCQg5oDnUk\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"171193\">A post shared by Ned Sacipovic (@bodybyned)<\/a> on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2020-07-24T18:42:26+00:00\">Jul 24, 2020 at 11:42am PDT<\/time><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<p>When performing heavy resistance training, your <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8563679\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"210273\">muscle protein synthesis is on overdrive for about 36 hours after<\/a>. To put it simply, this is the optimal time for your muscles to grow bigger.\u00a0<\/p>\n\n\n\n<p>If you\u2019re training your forearms, you can actually work them out every 36 hours if they can handle it without getting too sore. But remember, you want them to grow, not get injured.&nbsp;<\/p>\n\n\n\n<p>I\u2019ve seen people break the radius and ulna bones in their forearms and it is not a pretty sight. It\u2019s hard to get grande forearms when you can\u2019t train them because they\u2019re snapped in two.&nbsp;<\/p>\n\n\n\n<h3>Change Your Curls Grip<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"800\" height=\"450\" src=\"https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/Supinated-vs-Pronated-Grip.jpg\" alt=\"\" class=\"wp-image-35581\" srcset=\"https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/Supinated-vs-Pronated-Grip.jpg 800w, https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/Supinated-vs-Pronated-Grip-400x225.jpg 400w, https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/Supinated-vs-Pronated-Grip-150x84.jpg 150w, https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/Supinated-vs-Pronated-Grip-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\"><\/figure>\n\n\n\n<p>When you\u2019re curling a dumbbell or barbell with your palms up (supinated grip), you\u2019re focusing extensively on your biceps. This is great if you\u2019re trying to increase the size of your upper arms.&nbsp;<\/p>\n\n\n\n<p>If you curl with your palms down (called a pronated grip), the <a aria-label=\" (opens in a new tab)\" data-lasso-id=\"161431\" rel=\"nofollow noopener\" href=\"https:\/\/www.youtube.com\/watch?v=rV2asdIdXF0\" target=\"_blank\" class=\"rank-math-link\">exercise will target your forearm muscles<\/a> while your biceps basically get a break.&nbsp;<\/p>\n\n\n\n<p>In addition, dumbbell hammer curls will make your forearms grow better than a regular supinated curl as it\u2019ll emphasize strengthening the forearm muscles more.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Phil Heath Doing Hammer Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/AIoz8t2-KoI?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/theadultman.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Hammer curls do not totally neglect the biceps either.&nbsp;<\/p>\n\n\n\n<p>More than a decade ago, my forearms were in constant pain. I went to a doctor who enjoyed the world of bodybuilding. He essentially told me that I had tiny cracks in my radius and ulna from curling too heavy of weight during my sets.&nbsp;<\/p>\n\n\n\n<p>He said if I change to a hammer curl form, it increases the weight that the forearm can withstand (kind of like turning a board sideways). My forearms have been pain-free ever since!&nbsp;<\/p>\n\n\n\n<h3>Embrace Constant Tension<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Top Half Pull Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cd8JlidHje8?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/theadultman.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>By doing half reps where there is constant tension on your forearms instead of full reps where your forearms get a slight rest every other second, your forearm muscles will get stronger and increase in size.&nbsp;<\/p>\n\n\n\n<p>This can be completed with a few exercises such as a reverse curl or pull-ups.&nbsp;&nbsp;<\/p>\n\n\n\n<h3>Add New Forearm Building Exercises to Your Routine<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Barbell Standing Wrist Flexion\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/nWYN_3xu7Nw?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/theadultman.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>If you want a muscle to get bigger, you can\u2019t just keep on doing the same routine over and over and expect it to grow. You need to change things up with exercises that put more of an emphasis on that muscle group.&nbsp;<\/p>\n\n\n\n<p>Here are a few of my favorite forearm building exercises that will have people commenting on them in a month\u2019s time:&nbsp;<\/p>\n\n\n\n<ul><li><a aria-label=\" (opens in a new tab)\" data-lasso-id=\"161434\" rel=\"nofollow noopener\" href=\"https:\/\/www.youtube.com\/watch?v=nWYN_3xu7Nw\" target=\"_blank\" class=\"rank-math-link\">Barbell Wrist Flexion<\/a> <\/li><li><a aria-label=\" (opens in a new tab)\" data-lasso-id=\"161435\" rel=\"nofollow noopener\" href=\"https:\/\/www.youtube.com\/watch?v=rt17lmnaLSM\" target=\"_blank\" class=\"rank-math-link\">Farmer\u2019s Walk<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" data-lasso-id=\"161436\" rel=\"nofollow noopener\" href=\"https:\/\/www.youtube.com\/watch?v=1SEBudQXTjA\" target=\"_blank\" class=\"rank-math-link\">Plate Curls<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" data-lasso-id=\"161437\" rel=\"nofollow noopener\" href=\"https:\/\/www.youtube.com\/watch?v=jv-EBaz8CJE\" target=\"_blank\" class=\"rank-math-link\">Barbell Wrist Curls<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" data-lasso-id=\"161438\" rel=\"nofollow noopener\" href=\"https:\/\/www.youtube.com\/watch?v=-f2mrP6ZICo\" target=\"_blank\" class=\"rank-math-link\">Knuckle Push-ups<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" data-lasso-id=\"161439\" rel=\"nofollow noopener\" href=\"https:\/\/www.youtube.com\/watch?v=3MkQ2VbZu5o\" target=\"_blank\" class=\"rank-math-link\">Reverse Barbell Wrist Curls<\/a><\/li><\/ul>\n\n\n\n<h2><strong>See the Difference<\/strong>?<\/h2>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CBx4rlkHy-z\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CBx4rlkHy-z\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CBx4rlkHy-z\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"171194\">A post shared by Fitnesswithmichael (@fitnesswmichael)<\/a> on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2020-06-23T13:34:56+00:00\">Jun 23, 2020 at 6:34am PDT<\/time><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<p>One month in the gym will fly by. While most of us are just trying to maintain what we already have, getting bigger forearms is the perfect goal that you can accomplish in the short term and keep moving forward with your other goals.&nbsp;<\/p>\n\n\n\n<p>I hope you enjoyed the training suggestions and will instill them in your workouts while passing them out to others as well. You\u2019ll be surprised at just how many people are going to recognize your stronger forearms.&nbsp;<\/p>\n\n\n\n<p>Be sure to follow us on <a aria-label=\" (opens in a new tab)\" rel=\"nofollow noopener\" class=\"rank-math-link\" data-lasso-id=\"161440\" href=\"https:\/\/theadultman.com\/theadultman\/\" target=\"_blank\" data-lasso-name=\"Lasso Test\">our YouTube channel<\/a> for more recommendations on how to transform your body.&nbsp;<\/p>\n\n\n\n<h2>FAQs<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-1599573548132\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>Do forearms grow naturally with time?<\/strong><\/h3>\n<div class=\"rank-math-answer\"><p>It depends. If you\u2019re a young teenager, then your forearms have a chance to grow naturally with time. But if you\u2019re older than 20, you\u2019re going to be stuck with what you have unless you start doing something different.<\/p>\n<\/div>\n<\/div>\n<div id=\"faq-question-1599573574310\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>Will push-ups make my forearms grow bigger?<\/strong><\/h3>\n<div class=\"rank-math-answer\"><p>They couldn\u2019t hurt. Push-ups are a terrific compound exercise that hit several muscle groups. While they aren\u2019t known to give you Popeye forearms, there are variations of push-ups that may focus on the forearm muscles better.\u00a0<\/p>\n<p>For instance, listed up in the article, knuckle push-ups are better than regular push-ups for building wrist strength and focusing on the forearms more.<\/p>\n<\/div>\n<\/div>\n<div id=\"faq-question-1599573587875\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>How do I make my wrists bigger?<\/strong><\/h3>\n<div class=\"rank-math-answer\"><p>Your wrists are essentially just bones and tendons. You can only make your wrists bigger a fraction of an inch. But think of it this way. If your wrists are tiny, they\u2019ll make your forearms look so much bigger when you pack on the muscle.<\/p>\n<\/div>\n<\/div>\n<div id=\"faq-question-1599573599104\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>How important are wrist curls for getting bigger forearms?<\/strong><\/h3>\n<div class=\"rank-math-answer\"><p>Very important. They\u2019re one of the top exercises for gaining strength and size in your forearms. And there are probably a dozen variations you can do of wrist curls (with dumbbells, barbells, cables, etc) to ensure you\u2019re hitting them hard.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>When I was young, I always thought my dad had Popeye like forearms. It set me on a journey. Learn how to get bigger forearms fast with these 5 simple tips.<\/p>\n","protected":false},"author":58,"featured_media":35593,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":""},"categories":[537],"tags":[],"acf":[],"featured_image_urls":{"full":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"thumbnail":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-150x96.jpg",150,96,true],"medium":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-400x256.jpg",400,256,true],"medium_large":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-768x492.jpg",768,492,true],"large":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"1536x1536":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"2048x2048":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"not_featured_image":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"is_featured_image":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"icon_size":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",40,26,false],"ab-block-post-grid-landscape":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-600x400.jpg",600,400,true],"ab-block-post-grid-square":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-600x512.jpg",600,512,true]},"post_excerpt_stackable":"<p>When I was young, I always thought my dad had Popeye like forearms. It set me on a journey. Learn how to get bigger forearms fast with these 5 simple tips.<\/p>\n","category_list":"<a href=\"https:\/\/theadultman.com\/category\/health-and-fitness\/\" rel=\"category tag\">Fitness &amp; Health<\/a>","author_info":{"display_name":"Ryan Crawley","author_link":"https:\/\/theadultman.com\/author\/ryancrawley\/"},"comments_num":"0 comments","featured_image_urls_v2":{"full":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"thumbnail":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-150x96.jpg",150,96,true],"medium":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-400x256.jpg",400,256,true],"medium_large":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-768x492.jpg",768,492,true],"large":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"1536x1536":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"2048x2048":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"not_featured_image":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"is_featured_image":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",800,512,false],"icon_size":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside.jpg",40,26,false],"ab-block-post-grid-landscape":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-600x400.jpg",600,400,true],"ab-block-post-grid-square":["https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-600x512.jpg",600,512,true]},"post_excerpt_stackable_v2":"<p>When I was young, I always thought my dad had Popeye like forearms. It set me on a journey. Learn how to get bigger forearms fast with these 5 simple tips.<\/p>\n","category_list_v2":"<a href=\"https:\/\/theadultman.com\/category\/health-and-fitness\/\" rel=\"category tag\">Fitness &amp; Health<\/a>","author_info_v2":{"name":"Ryan Crawley","url":"https:\/\/theadultman.com\/author\/ryancrawley\/"},"comments_num_v2":"0 comments","featured_image_src":"https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-600x400.jpg","featured_image_src_square":"https:\/\/theadultman.com\/wp-content\/uploads\/2020\/10\/How-to-Get-Bigger-Forearms_-Model-Doing-Pronated-Grip-Barbell-Curls-Inside-600x512.jpg","_links":{"self":[{"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/posts\/33039"}],"collection":[{"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/comments?post=33039"}],"version-history":[{"count":17,"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/posts\/33039\/revisions"}],"predecessor-version":[{"id":63598,"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/posts\/33039\/revisions\/63598"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/media\/35593"}],"wp:attachment":[{"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/media?parent=33039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/categories?post=33039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theadultman.com\/wp-json\/wp\/v2\/tags?post=33039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}