ForeArms

[madcow]

I want to grow my forearms bigggggggg. Currently they are OK but not Ok when comapring with my body mass.

Does forearm fall in small or big muscle group?

How many excercises should I do for my forearms ....2 or 3?

Currently I do 2 different excercise with 3 sets each and reps of 10/12 and every set I increase the weight. I do my forearms every 3 days.


I have been in the gym for about 2 years now.
I recently started working out my forearms ...never noticed them before and never worked them but now I want to focus on them too.

Help is appreciated.

Thanks,

 

[Vennom96]

Reverse barbell curls work great as well as behind-the-back wrist curls.
Try doing negatives, super slow reps, different hand widths when doing reverse curls.

 

[madcow]

Thank you for your response.

 

[Skarhead1]

Get a fat bar and do curls/bench with it. Only use straps for high rep shrugs. Pin wheels and hammer curls are good forearm builders. whenever i get stronger on bench or dead my forearms groas welll as they act as stabilizers for thsoe two lifts.

 

[Mr.SUST]

http://www.prowriststraps.com/hand_gripper_hand_grip_exercise_gripper

 

[JayC]

Try holding Thai pads while training kickboxing... HOLY DOG crap! My forearms have probably doubled in size and vascularity while doing this.