question about forearm workout
- 08-24-2007, 07:57 PM
- 08-24-2007, 08:06 PM
Mine are pretty slow twitch. Grip is mainly an endurance thing (you're rarely gripping something as hard as you can as fast as you can) so that's typically slow twitch. I train them directly 3x per week, just one set and one exercise per workout.
What sort of goals do you have for you forearm training? I mean are we talking sports specific goals, size and shape development, or so you can jerk off more easily?
- 08-24-2007, 08:16 PM
08-24-2007, 08:23 PM
Raw Deadlifts is gonna be your best bet. I do at least one set raw on back day and that really helps out. After I kicked the strap habit, I seriously added about an inch to my forearms in about a month.
Other days I'll do behind the back wrist curls with a barbell. You just hold the barbell behind your back, curl your wrist away from the body, squeeze your forearm as hard as you can, and hold for a second and slowly relax back down. Repeat for several reps until you can't curl the bar up anymore.
I'll also go (alternating with the previous exercise) to the front. Same idea, but this time the bars in front, so you're curling your wrists in the opposite direction. It uses different muscles, and you can get away with significantly less weight.
With these wrist curling exercises, it's important to recognize that form and focusing on 'squeezing' your muscle as tight and as long as you can are going to be more beneficial than using heavy weight. Start out with just the bar and go from there.
08-24-2007, 08:27 PM
i personally never ever have done forearms and i always get compliments on them. I never really saw the point since everything you do works the forearm muscles, theyll grow as everything else does when you start to get larger, or maybe i just have good genetics
08-24-2007, 08:35 PM
08-24-2007, 09:38 PM
The behind the back rolls are good as he mentioned,I like seated wrist curls too,sit on the end of a bench,resting forearms on your legs,palms up,gripping a phat bar if possible or an straight bar is fine too,and just wrist curls up and squeeze,and then let roll down to your last knuckle on fingers,then bring back up,repeat,til' your on fire then drop the bar in front of ya,theres another good one for one arm at a time,kneel next to a bench,grab a medium weight dumbbell,hang hand over other side,twist wrist back and forth with dumbell and squeeze at peak,twist max one side,then the other,kinda hard to explain,it really hits inner forearm crazy..
08-25-2007, 10:03 AM
I bought this booklet many many years ago: [ame="http://www.amazon.com/Power-ForeArms-Health-Life/dp/0944831060"]Amazon.com: Power ForeArms!: Health For Life: Books[/ame]
It has good details on the forearm muscles and includes two workout programs. Most of the information in the booklet can be found online by searching.
I bought the booklet because I have small wrists and at the time I wanted to compensate by focusing more on my forearms (strictly for looks). I later realized that working out your forearms can actually increase other lifts because of your increase in grip and wrist strength.
I know I'm not answering your question directly - just sharing what I know.
09-06-2007, 05:21 PM
09-07-2007, 12:35 AM
Heavy Deadlifts... I do 475lbs x 10 RAW with just chalk
then I train with my Captains of Crush grippers
then I finish up with some forearm barbell curls, where I sit on a bench rest my arms on my thighs with my palms facing up, and where my hands are hanging over the edge of my kness, then simply curl a barbell, nice and slow and be sure to squeeze at the top. I do 12 reps each set
09-07-2007, 02:10 PM
09-07-2007, 02:20 PM
-Keep your arms perpendicular to the ground.
-Relax your shoulders.
-And lean forward slightly.
This will enable you to hold the bar lower so it misses your butt.
Another thing you could do is sit on the edge of a bench, to the bar hangs free behind you. If you're using more weight than just the bar, put a plate or two on your lap to prevent you from toppling over (even though that would be awesome to watch).
09-07-2007, 02:26 PM
09-07-2007, 02:30 PM
10-26-2007, 03:58 AM
I love grip training. One of my favorites is doing wrist curls, seated like you normally would be with your forearm resting on your leg, but instead of a dumbbell, you pinch two or three plate together. Use fives or tens. It's rare to ever work your pinch grip or your thumb, so this can really shock your forearms into growing. Even if you don't gain a whole lot of size, the strength that it'll add to your grip is pretty crazy.
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