Forearm training

[Xtreme2001]

How many times/week do you include your forearms in your workout? What kind of excercises do you for them, including sets/reps?

I need to put some mass on mine.. Any info would be great.

Thanks

 

[GreekGodGenetics]

I do forearms 2-3 times aweek because they are slow twitch muscle fibers so they heal quickly.

reverse curls
Seated Farmers
forearm curls
forearm extensions

and other exercises work the forearm and grip like:

deads
chins
bent overs rows
shrugs


hope this gets you started.

 

[diamonddiceclay]

1 day a week-hammer curls

 

[Xtreme2001]

Thanks.

DDC- do you add those in with your Bi workout? So it works both?

 

[Phenotype X]

I do forearms 2-3 times aweek because they are slow twitch muscle fibers so they heal quickly.

reverse curls
Seated Farmers
forearm curls
forearm extensions

and other exercises work the forearm and grip like:

deads
chins
bent overs rows
shrugs


hope this gets you started.

What are seated Farmers?

 

[110%]

hey bro, use the search function and type in forearm training or something like that, look for a thread by monstar. it was a while back like 100 posts it got up to or so, you will find soem good advidce in there.

 

[diamonddiceclay]

Thanks.

DDC- do you add those in with your Bi workout? So it works both?

it's a forearm exrcse

 

[power22]

I do all my forearem training at night when Im watching tv. I have a 20 pound dumbell and just do wrist curls until it burns. i do about 4 to 5 sets on each are for about 25 reps. i do this 2 or 3 times a week and it works, my forearms are always rock hard

 

[Welsh power house]

Forearm muscles get worked everyday out of the gym anyway. They get taxed really hard from every free weigths session you do, esp back and bicep work. Only do extra forearm work if you want really thick, chuncky forarms and dont over dot he training like most of the above do.
Pick ONE exercise and do 3 or 4 sets on back/bis day.

 

[Phenotype X]

I'm real lazy with the forearms and just tell myself that I'm working them when I do hammers and also when I don't use straps for back, or when doing shrugs.

 

[Borachon]

do standing curls.

 

[BenBen]

Hey,
I train my forearm 2 times a week during my Biceps workout. I Do 4 set of 8 raps of hammer curls with 40lb. Sometimes I go all the way up to my shoulders and sometimes I go up till I my forearms are perpendicular to my biceps and rest there for a sec or so.
In between each set I use 17lb for about 10 raps, than I put my hands on my knees and move my wrist up and down with the 17lb's (not sure what they are called), all this for total exhaustion
I keep around the office a little hand flexor (again not sure what's the exact name), I toy with it sometimes. Nice to keep the tension of the forearm up.
I found a nice site that specify Muscle groups and relevant exercises:
http://www.exrx.net/Lists/Directory.html
BTW the post referred to earlier is called CRITIQUE My Forearm/Grip.
Hope this helps
Bye.

 

[I'D RATHER BE DEADLIFTING]

Yea, wtf is a seated farmer? Are you basically saying instead of walking you are just doing a static hold with the dumbells at your side?


I like hammer curls, static holds, wrist roller, farmers walk and just heavy lifting in general with no straps.

 

[deathonthefield]

for crush strength- captains of crush grippers
for pinch grip- pinch grip a heavy plate or titans telegraph key
for wrist strength- wrist curl, reverse wrist curl, or hammer lever
also static holds, snowball for active recovery
i do 2 exercises at every workout, making sure not to hit the same type of grip strength each time. to get strong functional forearms, u have to do a variety of exercises

 

[Realgains]

Trian them once or twice per week just like any muscle group.
Wrist curls across bench sets of 10-15 and reverse curls sets of 10
DB holds with a heavy db to follow the above...try for 45-60 seconds...let then fall out of your hands ..carefully