My forearms suck....need some help.

[psychedout]

After my Tri, Bi workout, I train forearms.

They aren't as good as I want them to be.

I usually do a few sets of wrist curls, and reverse BB curls.

Any suggestions for training forearms??

 

[Nonerz]

the guys probably could help you out on this one...

 

[Legion Kreinak2]

Do behind-the-back wrist curls. Use 2-3 sets of 8-10 reps. Hit them fairly heavy. If that's not working, eat and rest more.

They might be getting worked enough already if you do heavy curls, so be careful you're not overtraining them.

 

[CCIE]

rock climb

 

[cheesecake]

Farmers Walks and Dumbbell Farmers Drop Sets.
...chad...

 

[psychedout]

the guys probably could help you out on this one...

I knew someone was gonna mention tuggin it.

 

[DisCreeT]

play tennis

 

[psychedout]

play tennis

I get tennis elbow. J/K I am not that much of a pussy. I do enjoy raquetball though. Maybe that can be my new cardio.

 

[Atomic Punk]

Here's my routine: 60-90 seconds between sets. Last set of one lift, is usually super-setted with the first of the next.

1. Cross-Body Hammer Curls: 2 sets of 10.

2. Reverse-Grip Preacher Curls(Straight bar): 2 sets of 10.

3. Wrist Curls(Straight Bar or Dbells): 2 sets of 15. Pause at top.

4. Wrist Curls Behind the Back: 2 sets of 15. Pause at top.

5. Reverse Wrist Curls: 2 sets of 15. Pause.

6. Dbell Wrist Curls(standing. dbells at sides, palms facing body. Curling dbells in & up, towards the body). 2 Sets of 15.

You can also through in some hangs, where you just hold onto a straight bar loaded with weight, or from a pullup bar, until failure.

In my opinion, with muscles like these, it is more logical to focus on lactic acid buildup, rather than weight. Go heavy on behind-the-back barbell wrist curls, and you will more than likely find yourself performing a shitty looking shrug. Form, Full range of motion, and lactic acid buildup will have your forearms looking R-I-P-P-E-D after a few weeks.

 

[StRoNg_WoN]

Do strapless deads....