CrAzyOttER
Banned
i do hammer curls but im sure there is a better one for it.
whats the VERY best lift for big 4arms?
- Thread starter CrAzyOttER
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sage
Well-known member
drop straps other than for heavy shrugs and back movements. you should get nice secondary work on your forearms from other exercises. for isolation, i do reverse (behind the back) wrist curls and as you mentioned, good amount of hammer curls to hit the forearms while doing bis
Sage
Sage
kwyckemynd00
Registered User
pinwheel curls kick ass. it's just like a hammer curl, but instead of bring the weight up to your shoulder with your arm moving perpendicuar to your body, you hammer the weight across your body with your arm moving parallel to your body.
Works way better (for me) when working the brachialis.
Works way better (for me) when working the brachialis.
builtolast
Member
kwyckemynd00 said:
This would be a criss-crossing motion then, right? Like, the DB's touch the opposite shoulder as you curl the weight across your body? Right? :think:
hypo
Board Supporter
I don't work my forearms either, I just don't use gloves or straps. They are currently in proportion with the rest of my arms, and I don't have any grip issues either. So I would suggest to you to drop straps and gloves if you use them. If not, grippers are good. Another exercise which many swear by is to take a 2" thick rod, drill a hole through it, and insert a rope and tie a knot so it hangs out of one side of the rod. then, attach a weight to the other end of the rope, and, while keeping the rod stationary, "reel in" the weight by rotating the rod with your hands. Our board equipment sponsor sells both pieces of equipment. Invalid Link Removed
Lean One
Well-known member
My tried and true favorite is pull ups with a parallel grip about shoulder width apart. If you can't do them with body weight use a gravitron/weight assist machine.
Seccond favorite is reverse curls with an ez-bar. Bottom line is to hit the brachio radialis muscle, part of witch lies between the bicep and tricep. Developing that will push the other two outward increasing arm girth. :thumbsup:
Seccond favorite is reverse curls with an ez-bar. Bottom line is to hit the brachio radialis muscle, part of witch lies between the bicep and tricep. Developing that will push the other two outward increasing arm girth. :thumbsup:
Matt ALRI
New member
Let me quote a friend of mine on the subject...
"They load the whole system, not just a piece of it. They essentially work all muscle groups underneath the load – which is all of them except the neck, and that is used isometrically. Its range of motion – when done correctly – is greater than a deadlift or power clean. Done with sufficient intensity and volume, it produces enough stress to evoke a hormonal response, something no isolation exercise – or circuit of isolation exercises – can do. Squats, better than any other single exercise, load the whole body in a way that causes the body to respond as a whole."
That said, I was being a bit facetious about squats being the best for forearm growth. Honestly, probably the best thing you can do is flip a heavy tire. Nothing crushes the forearms like that.
Matt
"They load the whole system, not just a piece of it. They essentially work all muscle groups underneath the load – which is all of them except the neck, and that is used isometrically. Its range of motion – when done correctly – is greater than a deadlift or power clean. Done with sufficient intensity and volume, it produces enough stress to evoke a hormonal response, something no isolation exercise – or circuit of isolation exercises – can do. Squats, better than any other single exercise, load the whole body in a way that causes the body to respond as a whole."
That said, I was being a bit facetious about squats being the best for forearm growth. Honestly, probably the best thing you can do is flip a heavy tire. Nothing crushes the forearms like that.
Matt
kwyckemynd00
Registered User
I think you've got itbuiltolast said:
BUT, i don't touch the opposite shoulder. Just do the motion and you'll feel how to make it smash the brachialis. Just dial it in from there.
kwyckemynd00
Registered User
Here it comes...the old localized v. systematic hormonal change as a result of squats debateDieTrying said:
Matt ALRI
New member
Actually, No kwycke. No one has proven systematic growth through hormonal change, but there is some evidence for it.
What you do typically find, however, is that guys who put an emphasis on full squatting and deadlifting seem to be much, much larger than your average guy who's worried about forearm size.
Matt
What you do typically find, however, is that guys who put an emphasis on full squatting and deadlifting seem to be much, much larger than your average guy who's worried about forearm size.
Matt
kwyckemynd00
Registered User
I know ... Emperical evidence is in favor of the gym lore and scientific evidence is in favor of a group of guys who often outthink themselvesMatt ALRI said:
I was just laughing to myself because Iron Addict and Bobo had a trillion page argument over this very subject!
Personally, I don't care as long as get some size on me
kwyckemynd00
Registered User
yeah, the frustration is understandable. Afterall, i too was once victim to much misinformationDieTrying said:
Dwight Schrute
I am faster than 80% of all snakes
Matt ALRI said:
I simply don't understand where anyone who has had any formal education in this area can state that isolation exercises do not evoke a hormonal response. In fact its the opposite because they actually produce the largest amount of MGF due to increased ECC actions and increased microtrauma.
Compound exercies such as dead lifts and squats evoke a whole body response simply bnecause the incorporate and tax the leg muscles which unlike other muscle groups tax the body both aerobically and anaerobically (tapping the Kreb cycle).
Malek256
Member
I can say one thing: my forearms got freaking disproportionately BIG when I was just starting out and was doing reverse EZ curls. At that time, I was more or less a newb and scared of squats and deads.
When I stopped isolation work and was on my "super deadlifts, squat and bench only" routine, my forearms reduced a fair bit.
Anecdotal to be sure -- but it sure sounds like isolations DO work. I have to say though that in terms of full body I grew more with the "deads+squats" routine, however there's no question that my forearms built MORE when I hit them with isolation work.
When I stopped isolation work and was on my "super deadlifts, squat and bench only" routine, my forearms reduced a fair bit.
Anecdotal to be sure -- but it sure sounds like isolations DO work. I have to say though that in terms of full body I grew more with the "deads+squats" routine, however there's no question that my forearms built MORE when I hit them with isolation work.
charliewat
Member
I use an Ivanko SuperGripper and use that like im working out anyother body part, lots of resistance and low reps x2 a week keep upping the "weight". Definately improved my grip strength for things like rows and lat pulls which is what I was trying to do. Im going to try reverse curls for a while as well.