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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Here’s an ATHLEAN XPRESS Video for you to
help you build bigger forearms when you are at home and don’t have equipment. See, in the gym, a lot of us get our ancillary
forearm work because we’re carrying dumbbells or putting plates up on bars, right, we’re
doing Farmer’s Carry’s, direct forearm work. But if you’re working out at home and you
don’t have access to equipment like dumbbells and things like that, what are you going to
do? Well, there’s no excuses here with ATHLEANX
as you guys know. We have an entire bodyweight program that will build muscle using literally
nothing. We say No bands, No bars, No bench, No bull.
We can do it with completely your own bodyweight, or if we’re in the house, if you’re going
to work out at home, you’ve got to have some home options too.
With just a single chair, you can do your entire forearm work and I’ll show you exactly
how. It really depends on how you hold the chair
that makes all the difference in the world. So, we have here a normal folding chair, this
one right out of the Mets clubhouse, from 2008. So, what we do is, if you’re going to
want to start to work on the extensors of your forearms, you want to have the opportunity to make this
harder or easier, and again, it depends on where you grab the chair. If you have a normal folding chair and you
grab the arms of the chair, you’re going to shorten up the amount of chair that’s directly
exposed to the force of gravity. So when you hold it a little bit closer here,
it becomes a little bit easier. So, you grab on here, on the handles, and you tilt up,
ok. We’re going to work our radial deviation in
our forearm extension right through here. Elbows in to the side, just tilt it up. Ok.
You work from here. Now, if you get to start to be a little bit
stronger, then you can grab on here at the back of the chair, just grab on to the top
of the chair just like this. And from here, again, you’re going to tilt
up and it’s a lot harder, ok. Obviously, I can’t even do it myself. I have to shorten it just a little bit more
to be able to get a better mechanical advantage on it. The last thing we can do is flip the
chair upside down. So, when we do that, now again, with a typical
folding chair, you’ve got a crossbar at the bottom. So, with the crossbar, you grab on like this.
And now, you can work your forearms just by tilting the bottom of the chair away. Again, is this ideal? It doesn’t matter because
it’s what you got. So, if you’re working out at home and you’ve got only the things around
you to use, don’t believe that you can’t build muscle
with them. You certainly can. You’ve got to create overload. I wouldn’t be able to do more than at least
even 7 of those, initial extensions from the back of the chair, it’s too hard for me. So I know that I can build muscle if I keep
overloading no matter what I’m using. The goal is always to create that mechanical
overload so we have a reason to grow back bigger and stronger. So, there you have it guys. A home way to
work your forearms which is a single chair. And if you don’t have a chair and you’re talking
about using a couch, good luck to you. I got no tips for that. In the meantime, if you’re looking for a complete
bodyweight only, zero equipment workout program that doesn’t require chairs to get the job
done, then head to ATHLEANX.COM and get our ATHLEANX
XERO Program. No Bands. No Bars. No Bench. No Bull. Like I said. In the meantime, if you found this video helpful,
make sure you leave a thumb’s up below and some comments about whatever else it is that you want to see and
I’ll make the videos for you, you can guarantee that. I’ll be back here again real soon.

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