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