Need some forearm growth

good_guye28 · 05-20-2003, 12:46 PM

Im needin some help with forearms, i do deadlifts one time a week.
then i do forearm work everyother day at the end of my workouts and they are puny as hell. i do wrist curls with high reps and low reps. i do hammer curls, rev wrist curls. nothing seems to work. im needin some lee preist forearms...lol
but really my bis are 16.5 and my forearms are between 12 and 12.5...

HELP A BROTHER OUT!!!!!!!!!!!!!

ironviking · 05-20-2003, 01:43 PM

Well for one thing quit working them so damn much. This is what I've been doing:

Not on Bicep Day
Standing Wrist Curls 3sets
Seated Wrist Curls 3sets
Reverse Wrist Curls 3sets

Then on Bicep Day I stick to mainly straight bar curls and hammer curls

I've been doing that for the last 4weeks and there has been some noticeable size added, around 1.5 inches

Hope this helps

msclbldrguy · 05-20-2003, 02:18 PM

do you use straps? i have stopped using straps on the first coupla sets and thats helped me....forearms are a little thicker, i think.

IronMike · 05-20-2003, 02:31 PM

Heavy deadlifts have to be one of the best exercise for forearm growth.

What has helped my grow is super setting wrist curls with reverse wrist curls and walking with DB's or another heavy object until I drop them.

msclbldrguy · 05-20-2003, 02:37 PM

Quote:

Originally posted by IronMike
Heavy deadlifts have to be one of the best exercise for forearm growth.

What has helped my grow is super setting wrist curls with reverse wrist curls and walking with DB's or another heavy object until I drop them.

ya...forgot about those. i also have at home one of those wrist roller thingys that you roll up and down....thats helped my grip strength alot too...

Jergo · 05-20-2003, 03:29 PM

bump on the deadlifts.

this is what i do, bro:

on biceps day, ill do my reg. bi workouts, and then do three to four sets of reverse curls to failure.

then on leg day, i do behind the back wrist curls-3 sets of 25-50.
trust me bro, if u do this behind the back trick, ull see results in no time. i had to actually quit doin them for a bit because they were getting out-of-proportion to my bi's.

good luck.

Jergo · 05-20-2003, 03:32 PM

Quote:

Originally posted by msclbldrguy
do you use straps? i have stopped using straps on the first coupla sets and thats helped me....forearms are a little thicker, i think.

no offense, but straps are for pu*sy's!!! j/k

for real tho, i dont even wear gloves. ull get callouses, but itll be worth it. ull be crushin peoples hands when u shake them.

good_guye28 · 05-20-2003, 03:37 PM

yeah i havent been using the straps at all in my routines. but i do super set the wrist curls with behind the back wrist curls.

msclbldrguy · 05-21-2003, 09:26 AM

Quote:

Originally posted by Jergo

no offense, but straps are for pu*sy's!!! j/k

for real tho, i dont even wear gloves. ull get callouses, but itll be worth it. ull be crushin peoples hands when u shake them.

none taken...prob is tho if i work back or traps adequately i have to use 'em else my forearms give out before the muscle i'm targeting. at least i'm to the point where i only use 'em on my heaviest lifts...wish i'd never started usin 'em 'cause i wouldnt have the prob of small forearms AND they wouldnt give out at the worst time!

cant stand wearin gloves...and i'm proud of da callouses! heh

live and learn....

Biggs · 05-21-2003, 01:00 PM

use bigger grips anywhere applicable... can help in the long run

Jergo · 05-21-2003, 03:40 PM

Quote:

Originally posted by msclbldrguy

none taken...prob is tho if i work back or traps adequately i have to use 'em else my forearms give out before the muscle i'm targeting. at least i'm to the point where i only use 'em on my heaviest lifts...wish i'd never started usin 'em 'cause i wouldnt have the prob of small forearms AND they wouldnt give out at the worst time!

cant stand wearin gloves...and i'm proud of da callouses! heh

live and learn....

heh, yea i guess that would suck. but thats what i meant tho, dont use them even when ur just starting out. but, u can do things in the meantime. get one of those hand squeezing thingy's. and try out those behind the back wrist curls.

msclbldrguy · 05-22-2003, 10:21 AM

Quote:

Originally posted by Jergo

heh, yea i guess that would suck. but thats what i meant tho, dont use them even when ur just starting out. but, u can do things in the meantime. get one of those hand squeezing thingy's. and try out those behind the back wrist curls.

ya...i've been workin really hard tryin to strengthen 'em and get 'em to grow. its jus gonna take time. when i was taught how to lift, our coach was a big advocate of usin straps. i've been doin behind back wrist curls...up to 165 on 'em...and grip strength is improving. i'll b glad when i can do these lifts without those stupid straps....

LakeMountD · 05-31-2003, 11:40 AM

ive found the best thing to do is use straps for the deadlifts then do 2 sets of holding weights in your hands for 45-60 seconds.. for example ill take like a 75 lb dumbbell, sit on a banch and grip it with thumb and all for as long as i can to failure.. working pretty well

CROWLER · 05-31-2003, 11:52 AM

I agee not to work them every other day.

IMO this is too much.

John Benz · 05-31-2003, 02:07 PM

The amount of misinformation in this thread is staggering. I will attempt to straighten out a few misconceptions.

#1. Deadlifts are not a forearm movement, and do no more for the forearms than any other exercise for back, chest or legs.

#2. You can and should work forearms and calves every other day, or at least 3 X a week. These are the 2 muscle groups it is virtually impossible to overtrain.

#3. I like to do 4-5 sets of 15 reps for forearms, per exercise, as they need more reps to shock them into growth than any other muscle except calf. I believe Arnold did 10 sets of forearms and calves and worked them every day.

#4. Wrist curls and reverse curls are the primary movements. You get as much forearm involvement with reverse curls as with reverse wrist curls, and hit the brachiallis as well. Just remember to work up slowly to a heavy weight as reverse curls are the elbow killer. Also fully contract at peak. I prefer incline curls and reverse curls to hammer curls, which to me is a combination exercise which hits neither muscle group as well.

#5. When you reach a sticking point with forearms, switch to wrist roller. You can make one with a cut off broom stick and a rope. These will shock your forearms into such incredible growth that you may want to stick with them for a while. They were my favorite forearm movement years ago, and I am going to try them again soon.

#6. Never use gloves or straps, especially in forearm movements.

LakeMountD · 05-31-2003, 02:10 PM

Quote:

Originally posted by John Benz
The amount of misinformation in this thread is staggering. I will attempt to straighten out a few misconceptions.

#1. Deadlifts are not a forearm movement, and do no more for the forearms than any other exercise for back, chest or legs.

#2. You can and should work forearms and calves every other day, or at least 3 X a week. These are the 2 muscle groups it is virtually impossible to overtrain.

#3. I like to do 4-5 sets of 15 reps for forearms, per exercise, as they need more reps to shock them into growth than any other muscle except calf. I believe Arnold did 10 sets of forearms and calves and worked them every day.

#4. Wrist curls and reverse curls are the primary movements. You get as much forearm involvement with reverse curls as with reverse wrist curls, and hit the brachiallis as well. Just remember to work up slowly to a heavy weight as reverse curls are the elbow killer. Also fully contract at peak. I prefer incline curls and reverse curls to hammer curls, which to me is a combination exercise which hits neither muscle group as well.

#5. When you reach a sticking point with forearms, switch to wrist roller. You can make one with a cut off broom stick and a rope. These will shock your forearms into such incredible growth that you may want to stick with them for a while. They were my favorite forearm movement years ago, and I am going to try them again soon.

#6. Never use gloves or straps, especially in forearm movements.

dude lets not forget that you have some pretty damn good genetics.. ive trained calves three times per week before and i found that doing them once a week with higher intensity was better.. and my forearms are growing off of doing the weight holds once a week.. what you say may be correct but a lot of folks are different.

John Benz · 05-31-2003, 02:16 PM

If you are getting better response from calves once a week, your recovery is sub-par. You should look to your nutrition and sleep patterns. Calves and forearms 3X per week is best for people with average genetics. People like Arnold can train these parts every day!

LunaHotel · 06-06-2003, 10:09 PM

No gloves? How can you guys stand that? I'd have no skin on my hand in no time... Argh!

Seriously though, I have BIG forearms compared to the rest of me. Never trained them, but how many times did I end a set of back with such a burn in my forearms that I had no idea that my back was going to be sore the next day... And compounding that with a set of biceps curls...

In other words, just KILL them. They'll grow, just like calves... As John Benz said, they are almost impossible to overtrain, due to their extreme density...

Now if I could just get my biceps to grow too........