Good bro's...help me get my forearms up

[calveless wonder]

and don't say jerkoff with my other hand.

my grip strength sucks too..kills me on deadlifts.

I do wrist curls and reverse curls...

but how many sets and how often?

forearms fuck up everything. my bench press, any back exercises....

 

[swole]

hammer curls - relatively heavy for 3 sets (8-10 reps per side)

more deadlifts

 

[jackangel]

static hold that ass

 

[Phaded]

just do sets of 30+

i usually set a seperate-off day to hit forearms/calves.. and do super high rep sets.

 

[GUARDIAN]

1) ditch the straps & gloves if u havent already
2) barbell wrist curls behind the back, let the bar roll all the way down to the fingertips and squeeze at the top. drop set these
3) barbell/ez curl reverse wrist curls. lay at the end of a flat bench with your wrist dangling off and your forearms glued to the pad so you dont cheat.
4) you will know you are doing it right if u feel extreme fatigue or soreness in your hands when doing simple tasks such as cutting steak, whipping up eggs or protein shakes, etc.

I only do 2 sets of the barbell wrist curls (1 main set and the drop set) and 3 of the reverse wrist curls (strip set). I treat them like calves sometimes when they are not progressing up in weight. I will beat them up eod at the end of workouts. I do shrugs and deadlifts and heavy rows all without straps or gloves and I think that has helped the most. I will use an alternating grip on everything but the rows. I pair forearms with shoulders as they are already warmed up from shrugs. My shoulder day precedes legs where I dont use my forearm strength so it never interferes with other bodyparts.

I do hammer curls on bicep day but I dont even count that.

 

[all the whey]

just do sets of 30+

i usually set a seperate-off day to hit forearms/calves.. and do super high rep sets.

Yep.

Also, on bicept day do reverse barbell curls.

 

[jnevin]

Bicept?

H_T gave me a good one that really helped. Just load a bar up with whatever weight you can hold for 30 seconds or as long as a typical set takes. Do a few sets of that. Start out wrapping the bar with a towel and holding it and phase it out. Everything everyone else said too. My forearms suck size wise, but they've gotten a lot stronger.

 

[jackangel]

Bicept?

H_T gave me a good one that really helped. Just load a bar up with whatever weight you can hold for 30 seconds or as long as a typical set takes. Do a few sets of that. Start out wrapping the bar with a towel and holding it and phase it out. Everything everyone else said too. My forearms suck size wise, but they've gotten a lot stronger.

you.

 

[timtim]

farmers walk

times db tosses - bend over, hold a db that is manageable, being throiwing it from hand to hand for 60 to 90 seconds

 

[Mysterio]

and don't say jerkoff with my other hand.

....

Why not? It's perfect. There's workout and there is pleasure. You win either way.

 

[calveless wonder]

thanks guys

how many times a week can i train forearms

 

[jnevin]

you.

thou

 

[SaladFork]

thanks guys

how many times a week can i train forearms

I do three times a week.

And I used to frame houses when I was younger and not smart (j/k i'm still stupid) I would use a 21 oz framing hammer and within three months my forearms got HUGE. I'm actually thinking about buying another 21 oz hammer, some 16 gauge nails and a huge ass beam and go pound nails three times a week. Dead serious...

 

[Smurfy]

how about some pics

 

[borris]

The best excercise I ever found for my forearms is, well I don't know what their called but this is what it is

1- Get a grip worthy bar
2- Get a weight - 5,10,25lbs
3- Get a super strong rope

the rope is tied to the weight and the middle of the bar, you hold the bar infront of you parallel to the ground without bending your elbows and try to bring the weight up and down by rolling up the rope around the bar.


I found them to be much more effective than wrist curls

 

[samoth]

If you have the money, buy some wide-handle barbells or dumbells. They're very expensive, though.

Some various things to try: static holds with a barbell, crucifix holds, farmers walks, or heavy partial deads for higher reps.

Ditch the wrist curl crap. Those exercises are worthless. Grip strength takes time and heavy training. Pin pulls won't destroy your back like full deads, and they're one of my favorite ME exercises.

Remember that if you always do what you've always done, you'll always get what you've always gotten.

 

[samoth]

I've wanted one of these for years: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=213&pid=961

 

[ceo]

how tall are you and how much do you weigh?

 

[jackangel]

who is your daddy and what does he do?

fixed.

 

[GUARDIAN]

sig stealer...lol

If you have the money, buy some wide-handle barbells or dumbells. They're very expensive, though.

Some various things to try: static holds with a barbell, crucifix holds, farmers walks, or heavy partial deads for higher reps.

Ditch the wrist curl crap. Those exercises are worthless. Grip strength takes time and heavy training. Pin pulls won't destroy your back like full deads, and they're one of my favorite ME exercises.

Remember that if you always do what you've always done, you'll always get what you've always gotten.

 

[SaladFork]

I've wanted one of these for years: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=213&pid=961

Damn 355 bux?

 

[Wulfgar]

kettlebell lifting

 

[jackangel]

kettlebell lifting

you ever shit on a kettlebell and use it as an anal bead on some puerto rican dyke (obviously high on ether and restrained at this point)?

 

[Wulfgar]

you ever shit on a kettlebell and use it as an anal bead on some puerto rican dyke (obviously high on ether and restrained at this point)?

wow, your fucked in the head bro

 

[Raptorex]

hammer curls, 4 sure - heavy as you can go, keep it in tight

 

[blackhawk60]

ironmind.com has some nice stuff for grip training, can get expensive though. I use a fat bar in a lot of the stuff I do. Farmer's walk works.

 

[ceo]

hammer curls, 4 sure - heavy as you can go, keep it in tight

pinwheel curls too.

reverse grip curls.


But, unless you're sportin' at least 3 lbs. per inch of height, you don't have any "weak points" to address - just keep lifting heavy.

 

[calveless wonder]

pinwheel curls too.

reverse grip curls.


But, unless you're sportin' at least 3 lbs. per inch of height, you don't have any "weak points" to address - just keep lifting heavy.

hey, in response to your question...last time i weighed myself i was at 170, 5'8-5'9 but that was a month of not training. probably around 175 now

i still don't get the stat though?

my wrists are really small and weak..and my back/chest are weaker points due to lack of forearm strength. wrists always kill and give out when i bench too heavy for them, same with deadlifting. my legs/back are much stronger than them

 

[ceo]

hey, in response to your question...last time i weighed myself i was at 170, 5'8-5'9 but that was a month of not training. probably around 175 now

i still don't get the stat though?

my wrists are really small and weak..and my back/chest are weaker points due to lack of forearm strength. wrists always kill and give out when i bench too heavy for them, same with deadlifting. my legs/back are much stronger than them

I think you should stick mainly to the basic compound lifts bro. You can throw in the curls and forearm stuff too, but the compound lifts are what's going to help you the most. Add mass overall and worry about the fine tuning later when you're over 200 lbs.

3 lbs. per inch. 5'9" = 69 inches x3lbs. = 207 lbs.

Until you're at least over 200 lbs., you don't really have any weak points to bring up. That's my opinion anyway. Get to 200 lbs and you'll have big forearms.

 

[Wulfgar]

I am serious about the kettlebells

heavy 2 KB swings, suitcase deadlifts, heavy KB cleans

My forearms got fucking huge doing KB work