Forearms

[Smitty06960]

DOes anyone have any excercises that will make my forearms bigger

 

[Diced]

indeed, forearms are often overlooked by a lot of people untill thier arms get larger anyway . Alot of folks are lucky enough to have thick forearms develope naturally over time from doing compound lifts however some arnt fortunate and end up with undersized fores in comparison to their upper arms. Forearms are an endurance muscle just like the calves are. Thier two ways of hitting both of these muscles one of which userly works for most they are as follows. 12-20 reps x3 slow concentric/eccentric phases , focus on the stretch and squeeze of the movement the other being heavy 12-15 reps. It really comes down to ur brains ability to engage muscle fibers to which would work best for you. Anyway as for exersises i would recomend seated forearm curls (sit down on a bench place ur forearms on ur knees palms facing towards the sealing BB in hand and curl ur wrists towards ur body,select appropriate weight) the second exercise i find effective is the reverse preacher curl with a real focus on the up phase of the movement ( google preacher curl , its basically the same thing but the reverse grip , it does also recruit ur brachialus good choice is too throw these to exersises into ur arms day OR have a AB/CALVES/FORES day ! hope i helped bras

 

[Smitty06960]

indeed, forearms are often overlooked by a lot of people untill thier arms get larger anyway . Alot of folks are lucky enough to have thick forearms develope naturally over time from doing compound lifts however some arnt fortunate and end up with undersized fores in comparison to their upper arms. Forearms are an endurance muscle just like the calves are. Thier two ways of hitting both of these muscles one of which userly works for most they are as follows. 12-20 reps x3 slow concentric/eccentric phases , focus on the stretch and squeeze of the movement the other being heavy 12-15 reps. It really comes down to ur brains ability to engage muscle fibers to which would work best for you. Anyway as for exersises i would recomend seated forearm curls (sit down on a bench place ur forearms on ur knees palms facing towards the sealing BB in hand and curl ur wrists towards ur body,select appropriate weight) the second exercise i find effective is the reverse preacher curl with a real focus on the up phase of the movement ( google preacher curl , its basically the same thing but the reverse grip , it does also recruit ur brachialus good choice is too throw these to exersises into ur arms day OR have a AB/CALVES/FORES day ! hope i helped bras

Alright thanks. I never knew to do 12-20 reps with forearms, ive done it with caves.

 

[Diced]

understandable, Calves and forearms are both endurance muscles ! try it out see how u go

 

[donjob]

they will grow along with everything else. there are of course certain ways to hit them like diced has stated. nothing is going to grow unless your diet is in check. your forearms are involved in every exercise that your arms are, which is every upperbody movement. they have to stabilize weight when benching, they have to grip when pulling anything. if you use straps for shrugs or deadlifts, stop. also try farmer's walks. as your grip strength increases, and you are eating enough calories, everything will grow including your forearms. i see nothning wrong with throwing in a couple sets of wrist curls on back day or arms day if you have one (but at your stage i WOULD NOT), but just don't overdo it. also, here's some food for throught regarding arms days: let's say you have typical split, working each muscle group once a week. you hit chest, back and legs once a week. these are all major muscle groups. your arms and shoulders get hit when doing these exercises. why in the hell do people have a second day for arms alone when they are tiny muscle compared to other major three? can you say overtraining? i don't even curl any more, and the only tricep exercise i do is dips which is also indirectly hitting chest and shoulders. i have a chest/shoulder/tris day. maybe once a month i'll throw in some reverse grip bench. my triceps and biceps are tiny compared to my back (as is everyone's), so why in the hell would i hit them more?

 

[Smitty06960]

they will grow along with everything else. there are of course certain ways to hit them like diced has stated. nothing is going to grow unless your diet is in check. your forearms are involved in every exercise that your arms are, which is every upperbody movement. they have to stabilize weight when benching, they have to grip when pulling anything. if you use straps for shrugs or deadlifts, stop. also try farmer's walks. as your grip strength increases, and you are eating enough calories, everything will grow including your forearms. i see nothning wrong with throwing in a couple sets of wrist curls on back day or arms day if you have one (but at your stage i WOULD NOT), but just don't overdo it. also, here's some food for throught regarding arms days: let's say you have typical split, working each muscle group once a week. you hit chest, back and legs once a week. these are all major muscle groups. your arms and shoulders get hit when doing these exercises. why in the hell do people have a second day for arms alone when they are tiny muscle compared to other major three? can you say overtraining? i don't even curl any more, and the only tricep exercise i do is dips which is also indirectly hitting chest and shoulders. i have a chest/shoulder/tris day. maybe once a month i'll throw in some reverse grip bench. my triceps and biceps are tiny compared to my back (as is everyone's), so why in the hell would i hit them more?

Alright thanks forcthe advice. Ive never used straps for deadlifts or shrugs and ill try the farmers walk. I realized i need to hit the main muscle groups once a week to avoid overtraing

 

[jdawg123]

Baseball and hockey. I've noticed that a lot of the guys with well developed forearms are/were athletes. Holding the bat/stick for years and years seems to do it. Forearm exercises seem like such a waste of time but as the rest of my arms have been growing at a quicker rate, I've had to throw them in there out of aesthetic concerns.

 

[noway55]

Baseball and hockey. I've noticed that a lot of the guys with well developed forearms are/were athletes. Holding the bat/stick for years and years seems to do it. Forearm exercises seem like such a waste of time but as the rest of my arms have been growing at a quicker rate, I've had to throw them in there out of aesthetic concerns.

Almost makes me want to go visit a batting cage

 

[donjob]

true most baseball players and hockey players do have nice forearms, but the rest of their body is athletic as well. this ain't 1950, all athletes lift weights no matter the sport they play. your forearms are involved in swinging the bat but 90% of the power is coming from the hips and the legs. plus the average bat weighs around 34oz. as you can see forearms are like calves in the sense that they are used all the time, are made up of different muscle fibers than your chest or back, and require a different approach to hitting them. that's why if you throw in some farmer's walks twice a week, coupled with the grip it takes to deadlift heavy, pull heavy etc., they will grow over time. don't expect to add an inch to your forearms in a month.

 

[Diced]

u gotta get them forearms jacked and veiny as fark !

 

[H 3 L L S M A N]

I am lucky I have always had equal proportions. I like to do farmer walks, forearm wind ups (Twist a straight bar and string wraps around bar with weight at the end), curls with wrists facing up and down, and wrist curls on the flat bench with a dumbbell.

 

[donjob]

i forgot about windups. i did those in afghanistan with a sandbag, 550 cord and a piece of bamboo. we had to improvise our own gym. amazing some of the shit you come up with when you're limited on supplies. we found a way to make a pullup bar, dip bars out of engineer stakes, we found a railroad tie (ihave no fucking clue what that was doing in a country with no railroads), ammo cans filled with dirt, sandbags, a makeshift trx band made from straps. we also made a grill out of an 81mm mortar ammo can and some wire from our hesco walls. looking back on it we could've made a lot more useful shit to workout with.

 

[SquadLeader]

Try doing Palms-Down Dumbbell Wrist Curl Over A Bench and Palms-Down Wrist Curl Over A Bench.

 

[heavylifts]

Try doing Palms-Down Dumbbell Wrist Curl Over A Bench and Palms-Down Wrist Curl Over A Bench.

yep sure will

 

[Die$eL~Man]

reverse curls & DB Hammer curls

 

[thgoance]

deadlifts, shrugs both indirectly work forearms.
can try farmers walks and static grips to.
or get one of those pinching devices.

 

[AssPounder]

fat gripz. there expensive, but worth the investment, if you want to really thicken your forearms

 

[H4MMER FISTS]

fat gripz. there expensive, but worth the investment, if you want to really thicken your forearms

I second that. I love my fat gripz! Going to use them tomorrow while doing biceps

 

[AssPounder]

seriously, within a month of using them I noticed an increase in the circumference of my forarems. it even thickened my wrist area as well, as I had to resize my watch

 

[dave1966]

I've found that I get good results with just doing 2 direct forearm exercises since they assist in so many others. I hit them once a week with wrist curls (in the standing position) x4 sets and wrist raises x4 sets. I usually do them on leg day because of the way my split is set up and they are usually recovered by arm day.