Do you train your forearms?
- 09-25-2008, 12:54 AM
Do you train your forearms?
I've never really trained my forearms. I just don't think it's needed since your grip is strengthened in many different exercises but I do know people who do workout their forearms. Sometimes it doesn't sound like a bad idea. Just wondering what other peoples thoughts on this are.
- 09-25-2008, 01:08 AM
I used to do wrist rollers with a barbell, now I consider DB concentraion curls to be enough. theres no cramping with those.
- 09-25-2008, 01:09 AM
As far as functionality, you probably get the gist of your forearm strength work on back days and bi's day. However, for aesthetic purposes, training the forearms are a good idea, but if your primary concern is functionality, heavy back movements and biceps work should suffice.
I personally train the absolutely hades out of my forearms, but its for aesthetic purposes.
Phil Heath has terrific forearm development, particularly in the brachioradialis region. It adds a thick, strong look that big bi's alone cant' achieve. Although I'm not certain if Phil Heath actually concentrates on forearms, it could be 90% genetics. The only bodybuilder I know that's famed for intensive forearm development is Lee Priest. There are others, but I can't think of them right now.
The bulk of Lee's development are in his flexors. Developed flexors like Lee's offer a little bulkier look, while developed extensors and brachioradialis like Phil's, offers a more muscular look. Which is more appealing to myself, very subjective of course.
Last edited by VolcomX311; 09-25-2008 at 01:28 AM.NSCA - CSCS
09-25-2008, 12:28 PM
09-29-2008, 01:12 AM
09-29-2008, 02:16 AM
09-29-2008, 02:32 AM
09-29-2008, 02:40 AM
09-29-2008, 09:27 AM
try holding 50 kg plates in your hand. well fingers..........only joking. to be honest my forearms went big when i was just doing those barbell wrist curls and using my older brothers grip thingymajigs! plus to be honest whenever i do curls my forearms hurt more than my biceps, which has always pi**ed me off. anyway peace x.
09-29-2008, 12:03 PM
i like using cable extensions with a straight bar at the very bottom level and standing straight up and doing wrist curls with it, you can also do it from behind grab the bar and hold it behind ur back/buttox and take a step or two away from the machine and do wrist curls from behind. if that makes any sense i get great pumps from them. i train forearms with shoulders, i use to do them with bi/backs but i have enough time to throw them on shoulder day.
09-29-2008, 12:27 PM
I hit my forearms once a week with giant sets of barbell wrist curls, reverse cable curls, and dumbbell wrist curls. I don't like doing them on bicep day b/c they are already too tired after bi's and I can't go as heavy as I like to. I usually have one day at the end of the week where I hit calves, forearms, abs, and do some cardio.
09-29-2008, 01:04 PM
10-02-2008, 02:49 AM
I train my forearms both for grip and aesthetics. I just think that most bodybuilders look really funny with these huge upper arms and comparitively skinny forearms. But then again, I'm used to skinny rockclimbers with giant forearms.
i love the pinch grip work, I think that it has done the most for me in terms of strength. My favorite is pinch grip wrist curls. Pinch two ten pound plates (or three, or four) flat side out and do your curls like that.
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10-02-2008, 03:29 AM
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10-02-2008, 08:34 AM
i love working forearms. I feel building them up will give a more muscular look. I focus more on the brachioradialis region as i feel it looks better and flexors are worked more with grip in other excercises anyway.
OP, what is your routine look like as far as split? Maybe i can give you a better suggestion on when to train forearms if i see your split.
Phil and Priest both have great forearms with very prominent development. MacGrath too i think. Big arms with tiny forearms looks really off imo. People see forearms everyday for the most part why not make them look even better by training them individually. I train mine after chest and bi's.
10-02-2008, 05:11 PM
10-02-2008, 11:01 PM
the majority of my forearm work comes from rev bb curls and hammer curls for the brachi... bb wrist curls or standing cable wrist curls for the flexors.
10-03-2008, 12:43 AM
My forearms got big from baseball and deadlift. My forearms are a just about an inch smaller than my biceps.
10-22-2008, 02:40 AM
10-22-2008, 06:18 AM
I used to train mine using wrist curls but then started getting a bit of RSI so had to stop. TBH I didn't really notice a huge increase when training them so prob not much of a loss in my case.
10-23-2008, 12:55 PM
10-26-2008, 05:56 AM
yeah I train mine with reverse grip curls with the ez bar. Otherwise it's hell on your wrists.
I get little bumps on my forearms after I do it though, anyone know what those are? Sort've like the size of a small green pea around 7.5mm across
10-26-2008, 07:38 PM
11-06-2008, 08:56 PM
i love doing forearms and i tried holding a 45 pound plate using just my fingers. i dont feel as much as doing BB wrist curls
11-21-2008, 10:36 AM
11-23-2008, 09:23 AM
11-26-2008, 04:44 PM
I actually train my foreamrs on my bicep day, usually once a week, you have too, is like doing legs and no calfs.
11-30-2008, 04:09 PM
12-06-2008, 03:45 PM
I like the barbell wrist curls, but i have variations that i use to keep the weight off my biceps, otherwise i go to hell
12-06-2008, 07:42 PM
I generally hit em once a week, usually after bi's. Pinch 10# plates and walk laps around the gym is killer. My fav for forearms is the wrist curl with the back side of my forearm on a flat bench and just the wrist hanging off the edge, allows for a great ROM with full stretch...
12-06-2008, 09:53 PM
I train my forearms on biceps day by holding dbs to my side and curling them inward with my wrist and while watching certain videos on the internet :chick:
12-07-2008, 03:24 PM
I train my forearms.
I used to rock climb and I never noticed but apparently I had huge forearms because everyone used to tell me i did.
I definitely notice how small they are since i stopped.
I'm about 20 lbs heavier now but my forearms are at least 2 inches smaller
I used to do wrist rollers with 25lbs for sets of 10
Now I can barely do 10lbs for sets of 5
I never had a grip problem in any of my lifts but now I can tell my grip is really weak especially in my deadlift:
Regular Overhand Grip: 315
It's really pissing me off now so I'm working them 2-3 times a week but I know nothing is going to compare to rock climbing again.
12-07-2008, 03:30 PM
12-07-2008, 03:37 PM
I guess I am naturally blessed in the forearm dept. Everyone has that one muscle that they don't really need to train I guess. My forearms measure over 14" and my wrists are only 7 1/8". I don't train them at all.
12-08-2008, 12:39 PM
I never did, then I started being unable to hold the barbell for shrugs even with straps, now I do them any days that I need to use straps.
12-10-2008, 11:12 AM
12-10-2008, 11:17 AM
12-10-2008, 11:31 AM
IMO if you're moving enough weight and working hard enough during your back workout you shouldn't need to work your forearms.
12-10-2008, 12:50 PM
12-10-2008, 03:20 PM
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