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Building the Man Muscle

London’s Leading Personal Training Studio - Embody Fitness

Despite the somewhat obvious innuendo laden title, the muscle group I am of course referring to is ……the forearms. Some may surmise that the far greater visual impact of a larger muscle group such as the Pec’s, Biceps and Triceps make a far better candidate for a muscle group to epitomise a species.

Yet it is the subliminal manipulation of an evolutionary biology that makes the understated forearms the muscles of choice to subtlety convey a few key alpha qualities. In the most understated way possible an impressive lower arm sends out a subtle message to all those around, indicating the possession of strength and a lean body composition.

Training the Forearms

The forearms are known as a smart muscle, adapting quicker than any other muscle group to exercises so they need to be hit from multiple angles with multiple stimulus’s. Below is a quick forearm circuit that can be performed to develop grip strength and aesthetic development of this primal muscle.

Unlocking strength and endurance in the lower arm dose not only provide aesthetic benefits it opens the door to increased performance in a variety of areas. From pressing and pulling exercises as well as real world functional actions like grappling and wrestling and finally even the more mundane tasks of simply carry the shopping. As the definition of fitness is to complete everyday tasks without “undue fatigue” developing this important muscle group certainly brings you closer to achieving this firmament. Pay some attention to this often overlooked muscle group and you will soon see tangible benefits in many different areas.

 

     Thick grip farmers walk       Incline  pronated DB wrist Curl    Decline supinated wrist flexion

photo     photo 1       photo 2

                                                    Plate pinch grip                       Dead man hang

                                         photo 4    photo 6

 

Order

Exercise

Reps

Tempo 

Sets

Rest

A1

 

Thick Grip Farmer’s walk

50m walk

XXXX

3

60’s

B1

 

Incline  pronated DB wrist Curl

10 – 12

2020

3

60’s

B2

 

Decline Suppinated Wrist Flexion

10 -12

3011

3

60’s

C1

 

Plate Pinch Grip

1

30’s hold

3

60’s

D1

Dead Man Hang

1

ALAP

1

–

 

Written by David Lewis

 

 

 

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The Client is responsible for making sure he/she is in good physical condition at each visit and that the Client knows of no medical or other condition why the Client is not capable of exercising at the facility. Neither Embody Fitness staff nor any staff members or representatives are medically trained and are therefore not qualified to assess whether the Client is in good physical condition and/or that the Client can engage in any exercise without detriment to the Client’s health, safety, comfort or physical condition. Embody Fitness and the Personal Trainer/Therapist reserves the right to refuse access to any client if they consider that the health of the individual concerned may be endangered by the use of the facilities. Clients shall not use Embody Fitness’s facilities nor engage with a Personal Trainer/Therapist if they are suffering from any medical conditions.

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Payment for programmes and membership shall be made in full upon purchase and prior to the commencement of any programme. Any monthly payments for programmes or personal training blocks must be provided by authorised advanced credit card payment or post-dated cheques. Any failed or rejected payments shall incur an administrative fee of AED500 and services shall be suspended until payment has been made.

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Each programme or training block is valid for up to 6 months from the date of this Agreement. Any unused sessions at that point shall be forfeited and there is no right of refund.

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