Get a grip on forearms: you've got questions. We've got answers - Ask Our Experts

Men's Fitness, August, 2002

I hate to admit this, but I've got wimpy forearms and wrists, making my grip the weak link in my weight training, particularly when working my back. What can I do to overcome this?

--B.L., TUSCALOOSA, AL

You might be dealing with two separate, but related, issues, says Matt Malotki, who holds an advanced certification from the National Academy for Health and Fitness. First, Malotki recommends training forearms once or twice a week to add muscle mass. (You can place forearm training at the end of a workout after any upper-body part.) "Compared with larger muscle groups, like those of your back, your forearms are made up of much smaller muscles, so they respond better to higher-repetition training," he says. Try performing 15 to 20 reps for three sets.

"The best exercise for forearm development is barbell wrist curls performed behind the back," Malotki says. "These are superior to supported wrist curls, wherein you place your forearms on your upper legs or on a weight bench. You get a much better contraction with the behind-the-back variety, and a better burn in your forearms. You can also roll the barbell all the way down to your fingertips without putting unnatural stress on your wrists. It's a much more natural movement than the supported variety."

Second, to improve grip strength, Malotki recommends you target-train after exercises that cause your grip to give out. "For instance, a good time to train your grip strength is after pull-ups or other back exercises. If your grip is giving out before your lats, then go ahead and use wrist straps to finish training your back. This will allow you to work your target muscles to fatigue."

After that, Malotki recommends performing sets of the same exercises, but focusing on your grip strength. "With pull-ups, concentrate on utilizing a higher grip, using the muscles in your palms as well as those in your fingers. Often guys , think only about using their finger strength." If you're training your grip strength with pull-downs and bent rows, Malotki suggests you reduce the weight. "This will allow you to focus on contracting the muscles in your hands and forearms, helping you build a stronger grip." As a bonus, the extra repetitions you'll be able to do will provide a nice burn for your lats.

EASY GAINS FOR HARDGAINERS

As a hardgainer, I need to know which type of protein drink is best for me, one with carbohydrates or one without?

--A.K., DENVER, CO

"Recovery drinks or meal-replacement beverages [MRBs, for short] that contain significant amounts of protein and carbohydrate as well as small amounts of fat, vitamins, minerals and electrolytes are your best bet," says Suzanne Girard Eberle, M.S., R.D., sports nutritionist and author of Endurance Sports Nutrition. "This nutritional profile works well as a low-fiber, pre-exercise meal; as an energy enhancer immediately after exercise; or as a concentrated source of calories if you're trying to gain weight. If you find yourself routinely drinking an MRB in place of eating real foods, you stand a better chance of meeting your daily requirements with a drink that contains more nutrients.

"If adding muscle is your goal, keep in mind what really matters: sufficient calories, a well-planned strength-training program and adequate sleep. Consuming adequate protein is part of the game, but if you're like most guys, you may already consume plenty. Extra protein in and of itself won't lead to a gain in muscle mass. Only eating extra calories to produce new muscle tissue and hitting the weights hard will do that.

"Carbohydrates, not protein, are your body's fuel of choice during long, intense weightlifting sessions. More-frequent visits to the weight room also dictate the need for extra carbs to replenish depleted muscle-glycogen stores. To simplify your life and save money, opt for a drink formulated as a protein-carb combo."

STAND-UP SHOULDER EXERCISE

I saw a guy doing the coolest move at the gym the other day: handstand push-ups. He said they're great for developing the deltoids. Can you tell me how to go about incorporating them in my workout?

--T.J., HUTCHINSON, KS

As with any exercise, practice and repetition are the keys to success, says Bob Dixon, a certified strength, fitness and gymnastics instructor. Handstand push-ups look challenging, but you can master them with practice. With good execution, you'll find that they are indeed an excellent exercise for impressive shoulder development.

"When you first start with handstand presses, you should work with a partner," says Dixon. "Until you develop the strength in your major muscles, as well as in your stabilizers, you will probably need help to keep good form."

Here's the drill:

* Kick up against a wall, your hands six to 10 inches from the wall.

* Hold your upper body straight and your core tight as you perform each rep; avoid the tendency to arch too much or use momentum.

* As you lower yourself, keep the effort in your delts, stopping when your head just skims the ground.

* Don't lower yourself too quickly, or you'll bonk your head on the ground.