Bear Forearm Challenge: Level 3/5

Bear level. Now we're talking. Bears are built on strength and staying power, and that's exactly what you're developing. This plan is tougher, and it's designed to get you to Gorilla level.

What Bear level means

Your forearms are strong and your endurance is excellent. You're ready for harder exercises that really push your limits.

Your workout

Time: about 25 minutes
How often: 4 times a week, with enough rest between sessions to recover

1. Warm-up (5 minutes)

Jump rope, 2 minutes. Gets your heart rate up and your muscles warm.

Arm swings. Swing your arms forward and back for 30 seconds.

Wrist flexes. Bend your wrists up and down, 15 reps each way.

2. Plate pinches (5 minutes)

3 holds of 30 seconds, 1 minute rest between sets
Equipment: two weight plates, around 10 lb each

• Pick up one plate in each hand, pinching it by the smooth sides between your thumb and fingers.
• Hold them at your sides and keep your grip tight for the full 30 seconds.

Plate pinches build pinch strength, which most grip training misses, along with serious forearm endurance.

3. Forearm Roller, advanced (7 minutes)

3 rounds (right arm, left arm, alternating), 1 minute rest between rounds
Weight: a Barbottle filled with about 3 lb (1.36 kg) of water

1. Clip the Barbottle onto your Forearm Roller 3.0 (or Forearm Roller 2.0).
2. Right arm: Roll the weight up using only your right wrist, slow and controlled. When the weight reaches the bar, lower it to the floor and press the buttons to release.
3. Left arm: Repeat with your left wrist.
4. Alternate: Switch between right and left with no rest until the weight reaches the bar.

4. Cool-down (2 minutes)

Forearm extensor stretch. Hold your arm out with the palm facing down and your fingers pointing at the floor. Gently pull your fingers toward you with your other hand and hold for 20 seconds on each arm.

Habits that speed things up

• Recover properly. Foam roll or massage your forearms after training. Alternating warm and cold water can also help them feel fresh.
• Eat for recovery. Lean meat, beans and legumes give you protein, and berries and leafy greens are packed with antioxidants.
• Prioritize sleep. Training four times a week means rest matters more. A short nap on hard days doesn't hurt either.
• Set weekly goals. Decide what you want to hit each week, and give yourself credit when you get there.
• Visualize it. Picture yourself finishing the hardest set before you start. It sounds simple, but it helps.

What's next

Stick with this plan, take your recovery seriously and you'll be ready for the Gorilla level. Keep pushing.