If you have small forearms can that prevent you from building big biceps/triceps?

[ironlyfe]

I have small forearms and the rest of my body is growing fine but are my forearms holding my bicep/tricep growth back? I barbell curl around 50kg for 3 reps which I think is fine but I should have bigger arms for my weight.

 

[SouthernLord]

How much do you weigh and how big are your arms?

Your arms should grow in proportion to the rest of your body. Do you rely heavily on straps for your back work? Are you hitting the big basics hard (Squat, dead, bench, row, chin, dips, OHP)? Are you eating enough Kcal to promote growth?

My arms are a genetic weak point for me. I have long arms and short muscle insertions. It sucks, but I deal. My forearms have really grown a lot recently just from losing the straps and using a hook grip on deads and rows. Hanging ab exercises have helped my grip tremendously too. My grip feels rock solid on all lifts and more importantly my forearms are growing. Revese BB curls, hammer curls, and pinwheel curls will hit your forearms hard too. I like 8-15 reps for these. Always squeeze the life out of the BB or DB when lifting.

 

[ironlyfe]

do you mean that gap in the biceps? If so I have that too, I have good peak but my outer bi sucks. Been doing hammer curls and close grip curls to death..

 

[SouthernLord]

Yep. My bis are short and peaky.

 

[Big_BK]

first of all LOL at your kenny powers quote SL, that show is fucking hilarious!!! But back on topic, I too am in the same boat. Basically don't use straps. I have found that forearms are more of a pain tolerance thing to get them to grow. Most guys i know with big forearms never use straps and no matter how hard their arms hurt don't stop training. The guy i am training with now has massive forearms, probably 16+ inches and never uses straps and just works thru the pain. Almost every back workout at the end i am in pain about to cry and cant even bend my arms or move my hands at all my forearms hurt so bad.

 

[captainahole]

I have extremely good forearms. I contribute it to both genetics but much of it comes from my grip.
I use wrist wraps and hooks so they are not necessarily the problem.
Try using a very hard grip when you hold the bar using the whole hand not just the finger area. Your forearms will burn through the whole exercise. YOu will find it is almost uncomfortable trying to complete your exercise.

 

[ironlyfe]

thanks for the advice guys but in what way would forearm size determine bicep/tricep size? I can already curl a decent amount of weight so does it matter? I weigh 170ibs at 5'11 its kinda weak I know but my arms should be bigger than 14 inches flexed.

 

[captainahole]

thanks for the advice guys but in what way would forearm size determine bicep/tricep size? I can already curl a decent amount of weight so does it matter? I weigh 170ibs at 5'11 its kinda weak I know but my arms should be bigger than 14 inches flexed.

If forearms are within 2 inches of bi/tri's you will have great balance.

 

[ExtraMile]

thanks for the advice guys but in what way would forearm size determine bicep/tricep size? I can already curl a decent amount of weight so does it matter? I weigh 170ibs at 5'11 its kinda weak I know but my arms should be bigger than 14 inches flexed.

I dont think forearms would hold you back. How big are yours?

My arms are also 14 inch like you, and my forearms 13 inch.

 

[SaiBoT]

The thing about forearm it's that if they are small they'll make the entire arm look crappy, i too have long arms, short bis and small joints. But @ 5' 11 170lbs i wouldn't expect of you having big arms. Eat more and hit them them with lots of pullups, rows, deadlifts and if after that you are still able do the curls and reverse curls...