Popeye Style Guns: 5-Minute Biceps and Forearms

Popeye Style Guns

Big arms are pretty cool and all but so is Popeye the sailor man.  Popeye didn't have much on Arnold in terms of bicep peaks or thick and meaty triceps, but he did have the realist and biggest forearms in the business. 

When it comes to building a well rounded physique, nothing complements big biceps and triceps quite like some thick ole forearms. Since we've already beefed up our biceps using the 5-Minute Bicep Pumper and tore up triceps using the Grow Your Triceps in Six Minutes or Less superset we can take our arms to another level. Next, we'll cover a few ways to beef up the forearms without making big changes to your workout.

Blow Up Your Forearms

I'm not a fan of doing isolation work for the forearms. I would rather make better use of time and include a few forearm movements in with the rest of the workout.  The best time to add in forearm movements is during biceps accessory work. You can change your grip from the traditional underhand and use both the hammer and overhand grips to target different muscles. 

If you haven’t done so already, you need to download your free copy of Back to the Basics. You will learn all about the proper flow of a workout and how to set up supporting exercises for maximum results and efficiency. Get it here.

This is my brother-in-law, Jesse. He has big ass forearms. They help him rip the throttle on this bobber I built him for his wedding day.

A few more ways you can incorporate plenty of forearm work is by switching grips on deadlifts every few workouts, hold off on using wrist wraps until the heaviest sets, and whenever a strong grip is necessary use free weights instead of machines, when possible.  If something is heavy and requires a strong grip, chances are you're adequately working those forearms. 

Use this time efficient superset to destroy your forearms while crushing biceps. Complete this superset once or twice a week while using the tips from above to stimulate new forearm growth and improve grip strength. 

Complete the entire superset 3 times, resting only 45 seconds in between each superset. One-superset includes: Incline DB curls, overhand grip EZ bar curls, underhand grip EZ bar curls, and hammer grip DB curls with no rest period. Use of proper form and the desired rep range will determine the weight used for each exercise. Do not reach failure during any set unless indicated. Short of Failure (SOF) means stopping one-rep prior to Total Failure. Total Failure (TF) is the inability to do anymore complete reps with proper form. Time Check: 5:45.

Incline Biceps Dumbbell Curls

Overhand Grip EZ Bar Curls

Underhand Grip EZ Bar Curls

Hammer Grip Dumbbell Curls