Tiger Forearm Challenge: Level 2/5

Tiger level. Nice work. Tigers are all about power and speed, and your forearms are starting to show both. This plan turns up the intensity to get you ready for Bear level.

What Tiger level means

Your grip is solid and everyday tasks don't really challenge you anymore. Now it's time to push your forearms harder and build real strength and endurance.

Your workout

Time: about 20 minutes
How often: 2 to 3 times a week, with at least one rest day between sessions

1. Warm-up (3 minutes)

Jumping jacks, 1 minute. Gets your heart rate up and warms up your whole body.

Dynamic wrist stretches. Hold your arms out and slowly bend your wrists up and down, 10 reps in each direction.

2. Hand grippers (5 minutes)

3 sets of 12 per hand, 30 seconds rest between sets

• Set an adjustable gripper to a moderate resistance.
• Squeeze it completely shut, hold for 2 seconds, then release slowly.

3. Hammer curls (6 minutes)

3 sets of 10, 1 to 2 minutes rest between sets
Weight: dumbbells around 10 to 15 lb (4.5 to 7 kg), depending on your strength

• Stand with your feet shoulder-width apart, holding the dumbbells at your sides with palms facing in.
• Curl the weights up, keeping your palms facing each other the whole time.
• Lower them slowly. Don't just let them drop.

Hammer curls hit the brachioradialis, the muscle that adds thickness to the top of your forearm.

4. Forearm Roller, intermediate (5 minutes)

2 rounds (right arm, left arm, alternating), 1 minute rest between rounds
Weight: a Barbottle filled with about 2 lb of water, or another light weight

1. Clip the weight onto your Forearm Roller 3.0 (or Forearm Roller 2.0).
2. Right arm: Roll the weight up using only your right wrist, keeping it 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.

Alternating hands builds coordination as well as strength and endurance.

5. Cool-down (1 minute)

Wrist flexor stretch. Hold your arm out with your palm facing down and gently pull your fingers back toward you with your other hand. Hold for 15 seconds on each arm.

Habits that speed things up

• Progress every week. Add a little weight or resistance each week, but never at the cost of good form.
• Fuel your training. Whole grains, fruit and vegetables give you steady energy, and healthy fats from avocados and nuts support recovery.
• Stay hydrated. Aim for at least 2 liters of water a day, and more if you're very active.
• Slow down. Concentrate on the muscle you're working and control every rep. Slow reps build more strength than fast, sloppy ones.

What's next

Keep at this plan and you'll build the strength you need for the Bear level. Keep up the great work.