Forearm Routine

[SouthernLord]

Jesus my forearms a thrashed. I did this routine after back and it's still hard to type after an hour. My arms are going to be so sore tomorrow. I think they might just start to grow

Check it out.....

A1) Palms-down dumbbell wrist curls for 10-12 reps on a 2010 tempo. Take no rest and proceed to exercise A2.

A2) Palms-down low-pulley wrist curls for 15-20 reps on a 1010 tempo. Rest for 60 seconds and go back to exercise A1.

Perform the A1-A2 cycle three times (do three sets of each).

B1) Palms-up dumbbell wrist curls for 10-12 reps on a 2010 tempo. Take no rest and

proceed to exercise B2.

B2) Palms-up low-pulley wrist curls for 15-20 reps on a 1010 tempo. Rest for 60 seconds

and go back to exercise B1.

Perform the B1-B2 cycle three times.

C1) One-arm radial flexion using a sledgehammer. 10-12 reps on a 2012 tempo. Rest 30 seconds and proceed to C2.

C2) One-arm ulnar flexion using a sledgehammer. 10-12 reps on a 2012 tempo. Rest 30 seconds and return to C1.

Perform the C1-C2 cycle three times.

The stronger you are on C1 and C2, the further away your hand should be from the iron mass. If you can do them with your hand all the way down with a 10 pound sledgehammer, your forearms can now put Chuck Sipes to shame.

*I did not follow these tempo (2012, etc) recomedations.

Radial Flexion:

Ulnar Flexion:

 

[the.gladiator1987]

Do you really need to put focus on forearms? Wont deads squats and bench blow them up?

Good routine though, I used to use this gyroscope ball that would spin and it makes your wrist go in a circle and it would kill your forearms, probably was moe for endurance though since it didnt involve any weight

 

[SouthernLord]

Do you really need to put focus on forearms? Wont deads squats and bench blow them up?

I can pull over 2x bodyweight without straps. I think I've earned the right to do some direct forearm work this routine is for size. My grip is already strong.

I train more like a powerlifter and I rarely do any direct arm work. To shake things up I'm doing a high volume split routine that will include an "arm day" and this forearm routine.

I would usually tell someone to stick with the heavy basics and not use straps on their back exercises to develop their grip. This routine will not do a whole lot for grip strength, but it will add size.

 

[mattu3743]

I can pull over 2x bodyweight without straps. I think I've earned the right to do some direct forearm work this routine is for size. My grip is already strong.

I train more like a powerlifter and I rarely do any direct arm work. To shake things up I'm doing a high volume split routine that will include an "arm day" and this forearm routine.

I would usually tell someone to stick with the heavy basics and not use straps on their back exercises to develop their grip. This routine will not do a whole lot for grip strength, but it will add size.

i agree with you bro nice post, i workout arms today and i will try this today, i will let you kno how it go's

 

[Unit 2005]

Deadlifts and rows without straps are excellent for the forearms. Directly hitting them i think reverse curls with strict form are awesome. Wrist curls for higher reps and Hammer curls across the body are excellent too.

 

[ExtraMile]

Damn bro Iv been wanting a decent forearm routine for a while mine are deformed lol.

Right now I just do everything without straps.

Farmers Walk is working ok right now though, Iv seen a little size...

 

[the.gladiator1987]

I can pull over 2x bodyweight without straps. I think I've earned the right to do some direct forearm work this routine is for size. My grip is already strong.

I train more like a powerlifter and I rarely do any direct arm work. To shake things up I'm doing a high volume split routine that will include an "arm day" and this forearm routine.

I would usually tell someone to stick with the heavy basics and not use straps on their back exercises to develop their grip. This routine will not do a whole lot for grip strength, but it will add size.

Oh wow LOL you got the strength down

Yea for me I need to just deadlift and squat and focus on those until i can focus on my forearms. Its so funny sometimes people come up to me and want to do forearm exercises when there 160lbs

 

[trauck1506]

I just started doing heavy weighted holds 2 times a week and my strength has been going up about 20 lbs a week. Maybe you should try doing some of those.

 

[SouthernLord]

I just started doing heavy weighted holds 2 times a week and my strength has been going up about 20 lbs a week. Maybe you should try doing some of those.

This is for size not strength. I know the two go together hand and hand (pun intended ), but my grip strength is not a problem. This is a forearm hypertrophy routine.

 

[HAYEZ]

i alwasy want to throw rev curls in and i never end up doig it cause my sesssion usually at 2 hours by then lol i use straps for deads and shrugs ...really need to work on the forearm strength and size

 

[trauck1506]

This is for size not strength. I know the two go together hand and hand (pun intended ), but my grip strength is not a problem. This is a forearm hypertrophy routine.

Wish it was the other way around for me because size isn't the problem, but when you can't pull 335 that's a problem.