Forearms???

  1. New Member
    drewh10987's Avatar
    Join Date
    May 2007
    Posts
    479
    Rep Power
    30338
    Level
    19
    Lv. Percent
    16.71%

    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.

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,196
    Rep Power
    945901
    Level
    92
    Lv. Percent
    21.38%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting AuthorityPosting VeteranPosting Royalty

    Hammer curls, deadlifts, heavy back work
    M.Ed. Ex Phys
  3. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11890
    Level
    62
    Lv. Percent
    26.94%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Deads with the Thick Bar
    Wrist Curls
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
    •   
       

  4. New Member
    Jumper's Avatar
    Join Date
    Jul 2005
    Age
    53
    Posts
    48
    Rep Power
    138
    Level
    6
    Lv. Percent
    42.5%

    Nunchaku
    Escrima
    Farmer's Walk (Grab two medium to heavy dumbells and hold them or carry them around for as long as you can)
  5. New Member
    drewh10987's Avatar
    Join Date
    May 2007
    Posts
    479
    Rep Power
    30338
    Level
    19
    Lv. Percent
    16.71%

    Thanks for the feedback guys.

    Quote Originally Posted by Jumper View Post
    Nunchaku
    Escrima
    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.
  6. New Member
    Jumper's Avatar
    Join Date
    Jul 2005
    Age
    53
    Posts
    48
    Rep Power
    138
    Level
    6
    Lv. Percent
    42.5%

    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!
  7. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    413
    Level
    19
    Lv. Percent
    90.02%

    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
  8. Registered User
    ItsHectic's Avatar
    Join Date
    Nov 2006
    Posts
    1,603
    Rep Power
    4374
    Level
    30
    Lv. Percent
    45.44%
    Achievements Activity ProPosting Pro

    Arnt these things the best?
  9. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    413
    Level
    19
    Lv. Percent
    90.02%

    Id say for grip ya, but so's holding a heavy ass dumbell/barbell until grip fails
  10. New Member
    satyricon's Avatar
    Join Date
    Jan 2007
    Posts
    114
    Rep Power
    152
    Level
    9
    Lv. Percent
    58.84%

    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.
  11. Professional Member
    Grunt76's Avatar
    Stats
    5'9"  272 lbs.
    Join Date
    Oct 2005
    Age
    47
    Posts
    3,131
    Rep Power
    1784
    Level
    39
    Lv. Percent
    22.09%
    Achievements Activity ProPosting Pro

    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.
  12. New Member
    GI2EG's Avatar
    Join Date
    Mar 2004
    Posts
    88
    Rep Power
    174
    Level
    8
    Lv. Percent
    24.3%

    Towel chins and fingertip pullups are good.
  13. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    413
    Level
    19
    Lv. Percent
    90.02%

    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%
  14. Professional Member
    Grunt76's Avatar
    Stats
    5'9"  272 lbs.
    Join Date
    Oct 2005
    Age
    47
    Posts
    3,131
    Rep Power
    1784
    Level
    39
    Lv. Percent
    22.09%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ITHURTZ View Post
    @ what bf%
    About 12-13% right now... Can see my abs but they are blurry...
  15. New Member
    CitySleeps's Avatar
    Join Date
    Jun 2007
    Age
    31
    Posts
    15
    Rep Power
    97
    Level
    3
    Lv. Percent
    28%

    Just beat it allot and your forearms should explode. Just make shure you are a switch hitter!!!
  16. Professional Member
    Grunt76's Avatar
    Stats
    5'9"  272 lbs.
    Join Date
    Oct 2005
    Age
    47
    Posts
    3,131
    Rep Power
    1784
    Level
    39
    Lv. Percent
    22.09%
    Achievements Activity ProPosting Pro

    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...
  17. New Member
    DanOz's Avatar
    Join Date
    Feb 2006
    Posts
    8
    Rep Power
    110
    Level
    2
    Lv. Percent
    48.67%

    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.
  18. New Member
    jlowsho's Avatar
    Join Date
    May 2007
    Posts
    73
    Rep Power
    126
    Level
    7
    Lv. Percent
    52.54%

    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.
  19. Advanced Member
    WheyGood's Avatar
    Stats
    6'6"  260 lbs.
    Join Date
    Apr 2005
    Age
    48
    Posts
    624
    Rep Power
    4099
    Level
    20
    Lv. Percent
    2.05%

    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.
  20. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,105
    Rep Power
    0
    Level
    66
    Lv. Percent
    87.47%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    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!
  21. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,105
    Rep Power
    0
    Level
    66
    Lv. Percent
    87.47%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    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?...
  22. Professional Member
    Grunt76's Avatar
    Stats
    5'9"  272 lbs.
    Join Date
    Oct 2005
    Age
    47
    Posts
    3,131
    Rep Power
    1784
    Level
    39
    Lv. Percent
    22.09%
    Achievements Activity ProPosting Pro

    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.
  23. Professional Member
    Grunt76's Avatar
    Stats
    5'9"  272 lbs.
    Join Date
    Oct 2005
    Age
    47
    Posts
    3,131
    Rep Power
    1784
    Level
    39
    Lv. Percent
    22.09%
    Achievements Activity ProPosting Pro

    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...
  24. Advanced Member
    Sunder's Avatar
    Stats
    6'0"  200 lbs.
    Join Date
    Jul 2003
    Age
    40
    Posts
    525
    Rep Power
    400
    Level
    18
    Lv. Percent
    85.13%

    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...
  25. New Member
    jaydee's Avatar
    Join Date
    Sep 2006
    Posts
    315
    Rep Power
    256
    Level
    14
    Lv. Percent
    93.33%

    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.
  26. Professional Member
    Grunt76's Avatar
    Stats
    5'9"  272 lbs.
    Join Date
    Oct 2005
    Age
    47
    Posts
    3,131
    Rep Power
    1784
    Level
    39
    Lv. Percent
    22.09%
    Achievements Activity ProPosting Pro

    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.
  27. Senior Member
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,378
    Rep Power
    214495
    Level
    33
    Lv. Percent
    51.06%
    Achievements Activity ProPosting Pro

    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.
  28. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,105
    Rep Power
    0
    Level
    66
    Lv. Percent
    87.47%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    on my last cycle my forearms got pretty f'ed up. I could hardly workout the pump was soooo painful.
  29. Advanced Member
    WheyGood's Avatar
    Stats
    6'6"  260 lbs.
    Join Date
    Apr 2005
    Age
    48
    Posts
    624
    Rep Power
    4099
    Level
    20
    Lv. Percent
    2.05%

    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.
  30. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,842
    Rep Power
    768803
    Level
    95
    Lv. Percent
    23.13%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    I like doing palm down concentration curls occasionally to accentuate the forearm.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  31. New Member
    Thrall's Avatar
    Stats
    5'8"  180 lbs.
    Join Date
    Apr 2007
    Age
    30
    Posts
    260
    Rep Power
    222
    Level
    13
    Lv. Percent
    43.62%

    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)
  32. New Member
    brittishbulldog's Avatar
    Join Date
    Oct 2006
    Posts
    279
    Rep Power
    237
    Level
    14
    Lv. Percent
    40.14%

    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
  

  
 

Similar Forum Threads

  1. Need some forearm growth
    By good_guye28 in forum Exercise Science
    Replies: 44
    Last Post: 09-15-2009, 05:28 PM
  2. Pain in forearms
    By 2cAnnons in forum Exercise Science
    Replies: 18
    Last Post: 05-27-2007, 01:30 AM
  3. ouch my forearms!!!
    By dr.mattdogg in forum Exercise Science
    Replies: 10
    Last Post: 05-12-2003, 01:05 AM
  4. How to stop recurring forearm pain?
    By BigVrunga in forum Exercise Science
    Replies: 13
    Last Post: 03-20-2003, 06:55 PM
  5. Injury Question ( Forearm)
    By Frost in forum Exercise Science
    Replies: 1
    Last Post: 03-06-2003, 11:44 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in