+ 5 Forearms. What do you do?
Hey kids,
Let's talk about forearms. Something I don't read much about and it doesn't seem to be talked about much.
I think forearms are probably one of the most important muscles and I think a badass pair of swollen vascular Popeye forearms looks pretty awesome, no homo. Let's face it, In reality this is one of the most exposed muscles on the body. Most of us don't get to wear a tank top to work and I think the only Chippendale stripper on the site is Calos Danger, so why not make this a muscle that tells your story.
For my forearms, I usually purchase an adjustable weight grip squeezer thingy. (I have no ideal what the hell those are called.) I stick it on my desk at work crank it up to 90 lbs and squeeze until failure for four sets. I do this every couple of days.
I also do forward and backward forearm curls usually on a leg day just to work them separately.
Another lift that I do is dumbell twists, I'll grab a couple of dumbells drop my arms down and then bring them up to a 90 and twist the dumbells back and forth until it kicks my ass and repeat.
I realize foreArms do get worked through regular lifting and in the old days I used to neglect them. I don't neglect them any more and they have become a force to be reckoned with.
What do you do? Just curious. I'm always up for a new way to bring some size to the forearms.
All my love, no homo
Ed
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Fapfapfapfapfap... Excellent for forearm strength
I do what you've stated above Ed. But one day this guy at the gym brought in some kind of hanging pull up grid rock climbers use, he had just bought them and was complaining about how damn sore his forearms were. I had to give it a try. The grid hung from a single rope one for each arm and you just have to find a bar to hang them from. There's only room to place your fingers on the grid like climbing rocks. First space you could place 2 fingers in and below it 3 and below it 4 fingers. I used the 4 finger slot and holy shit ED did 2 sets of 10 reps and had the biggest forearm pump of my life it was like forearm orgasim. The next day I couldn't move my hand without complaining how sore my forearms were and if I hit my forearm on something the lactic acid buildup made them feel brittle and they felt like they would crack or break off. If you're looking for pain and ripped vascular forearms this is the way to go I kid you not.
Heavy farmers walk with no straps really helped mine expand
Honestly good porno .... Viagra ... Shot of whiskey to numb up and work them for hours sorry could not resist
Ok Ed, you will like this. Back in military bording school i.e. highschool I was a young ranking cadet. Two years of lifting under my belt, I new it all. Doing 30 pull-up and holding the school sit-up record at 94 in one minute the youngsters looked up to me. A young cadet approached me with the same forearm issue. My answer was standing EZbar forearm curls behind the back as heavy as you you can go. Let that bar roll out to the finger tips then curl. I'm not quite sure of his frequincy, but he went Popeye. Forearms are like calves they take a beating. Now that I'm older +40lb heavier, I hit hit upper and lower forearms. It was pretty kool to see that kids forearms blow up. Power.
Awesome bro. I do like that. +2
I dont really work forearms but ive noticed lots of progress with them this year and all I did was quit using straps on back day.
X2....I did the same about a year ago. Losing the straps really makes you have use your grip alot more.
You and jansen are both right about dropping the straps to strengthen your forearms. My argument against not using straps is this...the forearm has a lot smaller muscles than the ones in your back. Do you really want a small group of muscles dictate the amount of weight you use for a larger group? Your grip will fail much sooner than your back.
Strong forearms or not, i like to train them separate. Baxk and forth wrist curls and behind the back forearm curls. Also, in a seated position with your arms resting the full length of your quads, do wrist curls palms down and palms up.
I dont have a problem with my forearms giving out and I do a lot of heavy weight on back day. One reason for this is is probably my huge hands and the way I wrap my fingers around the bar and actually lock them in with my thumb over them, its actually the same effect as straps. Different strokes for different folks.
You ever try versa gripps? Much more comfortable than straps and you can hang the world with them. I know you said you dont really like straps but you should at least check them out.
Thanks ill check them out! I still use them when I do shrugs .
Get a small bar with a cable and do twists both ways. I've seen these in the store before, I made mine
Zottman ( dont know if i spelled that right)curls can help. Basicly palms down bicep curls.
I do reverse grip curls every bicep day and occasionally the gripper, but I am glad you mentioned this because that is one area I definitely need work. I can see I will start doing more hammer curls as well and work on the "pinch grip".
Pronator/Supinator barbel curls.
thetdog623837one exercise I used to do was barbell behind the bank wrist curls, low weight high reps squeeze at the top and your forearms will be on fire!!
Thems no good for building thick heavily muscled forearms...... forearms are like calves (tough fibrous things ) designed to work all day without failing........... they need brief, heavy treatment to instigate growth.
I used to do 3 sets of 33, pro/sup using bar plus 10lbs. Saw a dramatic increase in size. Dropped the 10 lbs and now doing two pronator sets of 50 and one supinator set of 100. So, you are right, heavy weight matters. I have kept some size, but notice a decrease, too. Should i decrease the reps and go heavier and stay with three sets???
Hammer curls, reverse curls or http://youtu.be/4ZHBUMldzpc
Good one!!!
Heavy Hammer curls is good for keeping mine in shape....... also i dont ever pick up plates with two hands, i use a pinch grip (its an old icelandic strongman tip)...... being in the gym every single day with my coaching i pick up a fkn lot of plates over a week lol........ they measure 17in so dont fix what aint broke is my mindset.
Loving the muscle development post........... +3 for bringing back muscle talkk instead of facefuck.
Awesome! Thanks for the input. Lol, it's probably a little facebooky today and this weekend because of the American Holiday. I'm sure we'll all be back in full force tomorrow when we all have tomb backup work.
thanks bro!
+1 for your last comment.
Thanks B .. nice to see you still around brother
Old school Bodybuilder right here guys ^^^^^^^^^ bobo been doin this shit longer yours truly....... RESPECT BROTHER.