I wanna slap some meat on my forearms!!!
- 08-25-2008, 04:53 PM
- 08-25-2008, 04:58 PM
deadlifts and plate pinchers.
- 08-25-2008, 05:10 PM
standing.... barbell and arms behind the back, curl the wrists...
08-25-2008, 05:22 PM
08-25-2008, 05:24 PM
08-25-2008, 06:44 PM
One of my favorites....
Sit on a bench, holding the 45lb Olympic bar with a ten on each side. Rest your forearms on the bench in front of you, wrists hanging over the end, and do forearm curls.
I swear after a few sets of 30 I feel like Popeye. I can see veins poking out of my tattoos now!
08-25-2008, 07:20 PM
08-25-2008, 09:06 PM
forearm muscles are involved in grabbing/holding, highly involved. if you can grab and hold 400+ lbs., your forearms will have to be big.
and on another note, i used to have a bad posture when i first started lifting. deadlifts/squats were what straightened me up. and i haven't done either for some time now (well, not using high weight and just doing them unaltered), and i notice a bit of a curving coming back in my upper shoulders, a droop if you will. well, i'm happy to say that i am BACK on them shlts. today i did:
4x10, 8, 6, 5 deads
4x15, 12, 10, 8 squats
and i loved it. like old friends.
08-25-2008, 09:20 PM
08-25-2008, 09:22 PM
08-25-2008, 09:59 PM
i am 6'5 so my calves and forearms have been the hardest to train. i am 245-250 at 8% now and have gotten my forearms way bigger. i did all the forearm exercises: barbell curl, standing curls, you name it. but what made them grow was grabbing the heaviest dumbells and holding them as long as possible for three sets. then on third set go down 20pbs and hold as long as possible all the way down to 20lbs and they should be pumped, veiny, and huge. this helped my grip tons too over time.
08-25-2008, 10:02 PM
While I 100% agree with the Deadlift advice, I have pretty good forearms and never work them directly. Reverse tricep and bicep ecercises, Barbell front raises using a overhand grip(dont lock with the thumb) and always keeping a good grip seem to give me the workout I need for mine.
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