how to make forearms bigger?

[Elite_Fry]

Hello. How can i make the forearms bigger? err you know the area from the hand to the elbow ... the rest is big enough but i swear this area is not getting bigger at all

 

[Robboe]

Static holds. Heavy weight. Big forearms.

 

[MrMuscle]

wrist curls and rev. wrist curls are good both for size, strenght and mobility)sp?). its important to be able to move your wrist in all angles without hurting it. so hit em, high reps, make em burn.

 

[MonStar1023]

I like to blast for forearms with trisets and supersets... you might want to try this it always worked good for me... immediately go from one exercise to another.

1) behind-back barbell wrist curls
2) seated barbell reverse wrist curls
3) wrist roller
4) holding the 120 lbs. dbs until your grip gives out and they hit the floor - DONT GIVE UP on this one until your grip is 100% gone
5) holdin 3 10 lbs. plated in each hand. - make sure that the smooth side of the plates is facing forward so your gripping the smooth side - hold until your grip goes out

This routine always pushed a lot of growth in my forearms. A few of those giant sets and your forearms will be on fire!

 

[MonStar1023]

Yeah I know trainin them more then maybe 2x a week at the most is probably overtraining because they get a good workout in your back and trap routines.

I would make sure to flex them the day or 2 after you work them because mine always get real sore especially my inner forearms and I dont realize it unless I flex them afterwards.

 

[Robboe]

You could save alot of time without all that crap if you tried static holds.

I swear, they'll build 'um like a mother fucker.

 

[MonStar1023]

Robboe..
Do you do your static holds with dumbbells or with a barbell? How many sets do you do etc... doesnt that fatigue your traps as well or nah?

 

[Robboe]

Ok after your back/biceps routine, get into the power rack and set the pins to just below waist level.

Rack a good weight on the bar that you reckon you can manage.

without straps, grip the bar and lift - the ROM is obviously short so you can possibly use a heavier weight than with normal deads.

Hold the bar for as long as possible.

It's up to you, but i do it for about 2-3 sets - if that.

 

[MrMuscle]

yes, but like you said, its static. that means that there are no movments of any joints or muscles. and i think that keeping the mobility of the joints are equally important.

 

[b fold the truth]

Static Holds
Farmer's Walk
Tire Flip
CoC gripper
Rolling Thunder
Wrist roller
Thick bar work
Atlas Stones

All I can think of right off the top of my head.

B True

 

[WarriorPL]

wow ive never heard of static holds or tried them, but i agree with mr muscle that the joints and muscles should be being used.


~WizKid

 

[Welsh power house]

deadlifts and barbell rows got mine huge!

 

[dragon183]

Reverse DB/BB curls work good...so do wrist curls. I am gonna have to try the static holds.....I can feel my forearms burning already!!!!!!

 

[McBainXVII]

eat spinach, what are these static hold things?

 

[Robboe]

Muscle: The forearm muscles have several functions - the most obvious being rotation of the wrist, but they also help the hand grip.

Try them and them comment.

 

[MonStar1023]

Is it possible that my forearms shrank all the sudden... the more I have looked at them lately the smaller they look... what the fuck>?

 

[MrMuscle]

Robboe: its not that i dont belive you. but i feel that the wrist gets worked static enough on exercises like deadlift and shrugs. and although it build grip strenght, i feel it difficult to belive that it also promotes growth.