$%#^# Forearms!!!!

[Synpax]

Can't get the damn things to grow.

I've been doing intense 6x20 cycles of wrist curls and reverse wrist curls. I also recently added abduction (up and down - kind of a jerkoff movement).

A few days ago I changed to 5x10 with heavier weights.

There HAS been pretty good growth, but it's all in the top half of my forarm and not the bottom half where my wrists are. My wrists look sadely skinny as do my forarms right near them.

Any tips?

 

[InTraining]

I find that less is better with forearms...also look at your upper arm measurement and compare....

To be honest I have never really had a problem with forearms but if I stop exercising them they shrink so at least I know what I do is working....

Ok here are the exercises I have used with good results

Reverse Curls(Prefer BB and PERFECT form elbows tightly placed against your sides let your forearms do all the work) An added benefit of these is they will also worked the neglected extensors

Hammer Curls(Regular and Cross Body,for the Regulars do both arms at the same time this will eliminate cheating)

BTB Wrist Curls(just as the name indicates a wrist curl with the BB behind your back..let the barbell hang on your fingertips at the bottom)

Wrist Curls(yeh I know that is a revelation...hehe....but really I do these a little different as well...sit down and put your elbow against your inner thigh like you are doing a concentration curl...now support the working arm with your hand and do a wrist curl in the bottom position of a concentration curl..hope that makes sense...)

Static Holds(use DBs,BBs,Chinning Bar)

Typically I choose one curl movement per workout and something for the flexors...don't go overboard with sets maybe 3 sets of curls 2 sets for flexors and isolate the extensors if you feel the need...

 

[Y_lifter]

Wrist Roll ups..

 

[bignate73]

reverse curls, wrist curls. stick to the big muscles. if anything switch to grip work for a while. static holds, farmer walks etc.

 

[Tom Treutlein]

Grip training will help the forearms to grow. I've noticed my right forearm got a good deal thicker when I only trained it for grip. It was a good deal ahead of my left in terms of strength, so that seems to carryover well.

 

[Synpax]

You mean use those gripping vices?

 

[he-man]

You mean use those gripping vices?

static holds, plate pinching, thick bar work, farmers walk and deads have helped with my grip which in turn also increased my forearm size

 

[Tom Treutlein]

Yes. The Ivanko Super Gripper or the Captains Of Crush grippers.

 

[BlondBomber]

Do you use straps when you work your back or bi's? If you do, eliminating, or at least cutting back, on their use would probably help your forearms grow.

 

[NYBodyguard]

Yes. The Ivanko Super Gripper or the Captains Of Crush grippers.

exactly

 

[Sammy Sosa]

I have trouble with forearms also. I believe that heavy ass back work, deads and static holds work the best. Wrist curls tear the hell out of my tendons.

 

[Tom Treutlein]

Preform wrist curls while holding the bar behind your back, palms facing away from you. Since I started doing that I find them much more comfortable and effective.

 

[Sammy Sosa]

I have performed them in the past quite extensively and have had no problems with pain but all they do for me is pump them up.

 

[Tom Treutlein]

They seem to add a bit of mass to mine, but I'm sure you can get the same effect with heavy compound lifts. You're not going to bench, clean, deadlift and squat and grow on your chest, back, shoulders and triceps immensely while having your forearms stay the same. Nuh-uh. Doesn't happen.

 

[Vash]

Have added some size to my forearms by doing 2 exercises for front and 2 for back o the arm. BB wrist curl behind back, followed up with palm facing forward BB curls. 2 min break followed with palms up DB wrist curls then palms down DB Wrist Curls.

Have gone from Deading 150 to 225 easy because I can now hold the weight.

 

[musclebosun]

jerk off 4 times a day. Works for me. Now if i could only get my left one to grow...

 

[NYBodyguard]

jerk off 4 times a day. Works for me. Now if i could only get my left one to grow...

reminds me of this pic

 

[KillahBee]

Can't get the damn things to grow.

I've been doing intense 6x20 cycles of wrist curls and reverse wrist curls. I also recently added abduction (up and down - kind of a jerkoff movement).

A few days ago I changed to 5x10 with heavier weights.

There HAS been pretty good growth, but it's all in the top half of my forarm and not the bottom half where my wrists are. My wrists look sadely skinny as do my forarms right near them.

Any tips?

http://www.elitefitness.com/forum/showthread.php?t=336793

 

[Synpax]

Thanks guys.

I think the changes to my routine will work well (dropping the reps, boosting the weight). My forarms were totally pumped and I could really feel the burn.

I'll probably go ahead and get the grippers, though, and start building the grip strength.

 

[bignate73]

the grippers really help. i do static holds with them too. i havent had a problem with the bar slipping out of my hands since.