Bigger Calves and Forearms

[chilisauce1]

Hey Guys,
What is the best routine for bigger calves and forearms?

Thanks

 

[The Shadow]

Gaining 20 pounds of LBM.


Seriously.........

 

[Lextasy]

Train them 3-4 times hard in your routine, i use to only train them like...maybe once a week if that... doing that kept them small, way underporportioned..but bumping it up i saw it increase of about 2 and 1/2" over 3 months, although, as someone posted in another thread, i just tried this yesterday, my leg day ---> http://webcast.bodybuilding.com/fit...30/week30wm.htm
and it is pretty wicked... never had my calves this sore, and only after that one workout it seems they grew!?

i did 4 sets..

I use to own a pair of weak forearms too, have seen a great increase in my forearms for size--my routine looks like this:

unish them;GO HEAVY
2 warm ups--
-Reverse BB curl ~4x15
---SS with---
-Seated BB wrist curl ~4x12-15 (i use a benchbb and 30lbs)
-Alternate Hammer ~3x15 (i try for four)
-Seated Reverse BB curl ~3x15

and if your gym has the rope thing--um? a plate on a string to a bar? use that too....
whats that called?

 

[javaguru]

Weighted chins/pullups, heavy rows and deadlifts will build your forearms.

 

[al420]

Train them 3-4 times hard in your routine, i use to only train them like...maybe once a week if that... doing that kept them small, way underporportioned..but bumping it up i saw it increase of about 2 and 1/2" over 3 months, although, as someone posted in another thread, i just tried this yesterday, my leg day ---> http://webcast.bodybuilding.com/fit...30/week30wm.htm
and it is pretty wicked... never had my calves this sore, and only after that one workout it seems they grew!?

i did 4 sets..

I use to own a pair of weak forearms too, have seen a great increase in my forearms for size--my routine looks like this:

unish them;GO HEAVY
2 warm ups--
-Reverse BB curl ~4x15
---SS with---
-Seated BB wrist curl ~4x12-15 (i use a benchbb and 30lbs)
-Alternate Hammer ~3x15 (i try for four)
-Seated Reverse BB curl ~3x15

and if your gym has the rope thing--um? a plate on a string to a bar? use that too....
whats that called?

Yeahhhhhhhh - just like this guy says - overtrain the shit out of them, fill them w/ blood and watch them grow........for about 15 minutes, then watch them shrink right back down. I want to see this guys arm routine...lol

I'm sorry, but the above advice is total shit. Shadow is spot on, and java guru is also correct IMO.

 

[The Shadow]

yep....to gain any size, you will need to gain overall bodyweight.

Its why you dont see any bbers with 20 inch arms at 200 pounds.

Do like Java stated - work hard heavy exercises to gain overall size

 

[Lee]

My forearms are quite pathetic. For some reason the topside muscle just doesnt grow. I do heavy deads, heavy shrugs, and reverse curls but they dont grow. Sometimes people just get fucked by genetics.