When in the arena of competitive bodybuilding, the illusion of size usually matters more than the true size. Bodybuilders have often decided to neglect the training of specific muscle areas so that other muscle groups seem bigger. A lot of bodybuilders will not train their abs as much so that the shoulders can look bigger and wider. Another way bodybuilders use this illusion is by reducing the training of their quadriceps, which allows their calves to appear much larger than they would usually would look.
Many bodybuilders have debated for a long time on how to properly train the forearms. A lot of bodybuilders have made the argument that the biceps look much more massive when the forearms are less trained. There are some bodybuilders out there who have genetics that make their forearms grow really fast. When these guys train their forearms, they get huge and can almost dwarf the biceps in size. Only in these rare cases is it all right to neglect training the forearms. But for the beginners and amateur bodybuilders, not training the forearms might result in disabling their ability to complete heavy compound lifts, which is due to the forearms not being able to keep a good grip on a heavy bar.
Forearms are a muscle group that gets stimulated all day long while doing almost anything. This means that a lot of repetitions with not much weight will not be very good for building forearms, at most it will increase stamina slightly, but the routine itself is something that the forearms are used to. The most beneficial way to build really strong forearms is to exercise them with heavy weights, a small amount of repetitions, and a lot of sets. Doing wrist curls is an excellent way of training the forearms, and reverse bicep curls can also offer excellent results for both the forearm and the bicep.
On the days that you are training your back with heavy weights, pay close attention to what exercises aren’t successful, when they failed, and what muscle group it was. If you are unsuccessful when trying heavy weight dead lifts because your grip is failing, then try concentrating your work just on the grip. It can be very helpful to hold a heavy barbell for as long as you can, and then repeat the process.
For power lifters, there is no debate when it comes to training their forearms. The forearm is usually the weaker area, and will fail while performing a dead lift before the legs and back do. Forearm weakness is definitely revealed when doing bench presses. The power lifter doesn’t have the burden of shape and definition of every single muscle group, so they are able to train the forearms just as intensely as the rest of their muscles. So even if their forearms overpower other muscles, it’s not even a problem for them.