Forearms???

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    Forearms???


    I've always wanted to have a set of those big Popeye like forearms. So I was just wondering what you guys do to work your forearms.

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    Hammer curls, deadlifts, heavy back work
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    Deads with the Thick Bar
    Wrist Curls
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    Nunchaku
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    Farmer's Walk (Grab two medium to heavy dumbells and hold them or carry them around for as long as you can)
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    Thanks for the feedback guys.

    Quote Originally Posted by Jumper View Post
    Nunchaku
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    Farmer's Walk (Grab two medium to heavy dumbells and hold them or carry them around for as long as you can)
    I've never tried this one. I will definitely try finishing my next workout with this one.
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    Yeah, simple but effective. You can also just continue to hold your dbells after another exercise like curls for example. Good shock to shake up your training. Rock on brudda!
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    I never worked forearms directly. Heavy curls and heavy back excersizes made them grow. I continue to laugh at the noobs who do wrist curls and say they will be bigger than me
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    Arnt these things the best?
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    Id say for grip ya, but so's holding a heavy ass dumbell/barbell until grip fails
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    forearms


    make or buy a wrist roller! if you make one from a peice of pipe it will fit over a bar or smaller pipe in a rack and you can work until it reak=lly hurts.these will blow up your puny forearms.
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    I just might be the king of forearms for my size. 15.5" for a 18.25" upper arm.

    What I have to say is: STATIC HOLDS. 'Nuff said.
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    Towel chins and fingertip pullups are good.
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    Quote Originally Posted by Grunt76 View Post
    I just might be the king of forearms for my size. 15.5" for a 18.25" upper arm.

    What I have to say is: STATIC HOLDS. 'Nuff said.
    @ what bf%
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    Quote Originally Posted by ITHURTZ View Post
    @ what bf%
    About 12-13% right now... Can see my abs but they are blurry...
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    Just beat it allot and your forearms should explode. Just make shure you are a switch hitter!!!
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    So anyway, just take the big dumbells, and walk across the gym, then bring them back. You should be about unable to hold them when reaching the other end of the gym, and then find a way to bring them back. That is one set. Walk slowly, 30 seconds is a good amount of time for the first one-way...
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    I do a combination of timed holds up to 1 minute, and distance for speed Farmers Walks. I use a Trap Bar for them, and grip has improved out of sight since I started, and forearms are finally starting to grow.
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    Alt. a big thick bar into heavy back and deads will do the trick. If you have wrist straps - out them in your gym bag for later. If you can't hold it - don't lift it until your forearms get caught up.

    Some times I throw that thick bar into presses and ESP. bicep days to really thicken them up. Forearms are like traps - working them directly is kinda like beating a dead horse. You've already killed them doing a normal day's work.
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    I mostly agree with others who've responded that exercises like heavy deadlifts, rows, shrugs, etc. work the forearms plenty. [NOTE: I think "heavy curls" suck because 99.8% of guys I see doing HEAVY CURLS are actually doing what I call "EGO CURLS" where they are just swinging the barbell up, not really targeting any part of the biceps. It's one of my biggest pet peeves in the gym.]

    The thing is, though, that forearms muscles have the capacity for handling a huge volume of work. This question struck a cord with me, because I train my forearms several times a week with higher-rep sets (25 to 30 reps or more). To me, that kind of work in addition to grasping heavy barbells and dumbells in other exercises is the key.
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    Quote Originally Posted by CitySleeps View Post
    Just beat it allot and your forearms should explode. Just make shure you are a switch hitter!!!
    overhand grip for that them triceps son. if youre packin you can do the double grip and get a good chest workout too!
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    Quote Originally Posted by Grunt76 View Post
    I just might be the king of forearms for my size. 15.5" for a 18.25" upper arm.

    What I have to say is: STATIC HOLDS. 'Nuff said.
    can you explain how you do static holds? Im thinking its like you have a barbell as if you were going to do shrugs but you just hold there with BIG weight?...
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    Actually, cheating curls are among the most productive cheats you can implement in a gym. There is plenty of good physiological reason why cheating curls are much better than "perfect form" curls.
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    Quote Originally Posted by pistonpump View Post
    can you explain how you do static holds? Im thinking its like you have a barbell as if you were going to do shrugs but you just hold there with BIG weight?...
    I like to do them with dumbells, but yeah I guess you can do them with a barbell...
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    Deadlifts probably pump my forearms the best. So do high rep shrugs.

    I've also been trying to get back into the habit of hanging from a bar for as long as I can after a workout. Wrap the bar in a towel for more difficulty.

    I think it's difficult to overwork your forearms. Look at mechanics and other laborers forarms. Sometimes their forearms are almost the size as their biceps - just from turning wrenches all day. Gotta be something to that...
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    Upright rows do it for me. Also as others have said just holding onto the bar during deadlifts and shrugs (even with straps).

    You shouldnt even need to target your forearms. Your forearms should be the first thing that grow and get strong before you can even hold the weight long enough to get the rest of your body big.

    The only other thing I can think of is that you may be using straps TOO much but its unlikely.
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    Quote Originally Posted by jaydee View Post
    Upright rows do it for me. Also as others have said just holding onto the bar during deadlifts and shrugs (even with straps).

    You shouldnt even need to target your forearms. Your forearms should be the first thing that grow and get strong before you can even hold the weight long enough to get the rest of your body big.

    The only other thing I can think of is that you may be using straps TOO much but its unlikely.
    Actually, I agree. But AAS gains seem to come to other bodyparts more than forearms and calves... These are very dense muscles, meaning they are made to take beating upon beating and just be OK with that. Long-TUT work does best by them.
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    Quote Originally Posted by ITHURTZ View Post
    I never worked forearms directly. Heavy curls and heavy back excersizes made them grow. I continue to laugh at the noobs who do wrist curls and say they will be bigger than me
    Your one of the lucky ones. I have to really hit my forearms to get them to grow.
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    on my last cycle my forearms got pretty f'ed up. I could hardly workout the pump was soooo painful.
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    Quote Originally Posted by Grunt76 View Post
    Actually, cheating curls are among the most productive cheats you can implement in a gym. There is plenty of good physiological reason why cheating curls are much better than "perfect form" curls.

    I am biased because I injured my right wrist once curling a ridiculous amount of weight on the EZ-curl bar. I don't remember exactly how much it was ... but I think it was two 45's on each side (180 lbs + whatever those EZ-curl bars weigh). My wrist bothered me for several years after that until finally healing eventually.
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    I like doing palm down concentration curls occasionally to accentuate the forearm.
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    Quote Originally Posted by Sunder View Post
    Deadlifts probably pump my forearms the best. So do high rep shrugs.

    I've also been trying to get back into the habit of hanging from a bar for as long as I can after a workout. Wrap the bar in a towel for more difficulty.

    Same advice I would give.

    #1: Heavy Dead Lifts

    #2: Gorilla Holds (hanging from a pull up bar for increasingly more time each workout, as mentioned above)
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    i do reverse curls, wrist curls reverse wrist curls, that does it for me, another thing you could do is get a rounded bit of wood tie some strong rope to it a metre long or so then on the other end have a heavy weight, simply hold the wood and turn it with your wrists untill the weight is toughing the wood then turn it the other way till the weight is lowered, it burns like hell nice and slow you really feel the lactic acid
  

  
 

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