PerformX Testo The following information provides you with a strategy that tennis and racquetball players discovered that helps them improve their forearm strength. Cover a table or smooth surface with a sizable sheet of newsprint. With your dominant hand, the paper should be crumpled up for 30 seconds. Do this two times and then go to the other hand and do it once. You should do it a total of 4 times on your dominant hand.Work out on lifting weights for no more than an hour. Your muscles start to deteriorate if you train for more than an hour. For these reasons you want to try to stick to under an hour with strength training.