Forearms

Pick up heavy barbells or dumbbells and hold onto them for as long as you can.

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Holding heavy things helps. Fat grip bars or accessories, farmers walks and definitely direct work as well. Every muscle group will respond well to direct work, forearms are no exception.

Wrist curls, wrist extensions and I forget what they are called but a weight tied to a rope, tied to a stick that you twist to wrap up the rope and then untwist to unravel it all work well. It's essentially a wrist curl: Invalid Link Removed

I would use a dumbell or barbell for standard wrist curls and hit a normal rep scheme (forearms respond to high reps though, so maybe 3x12, 4x10 progressing with weight used as you gain strength) and then use the rope for a burn out.
 
Reverse grip BB curls and DB hammer curls. Heavy wrist curls.

Like others said though far gripz help.
 
I use fat gripz and fat gripz extreme on almost everything except deadlift really. They have built my forearms and grip without any direct work.
 
howwedo107 said:
Fat gripz helped me a lot
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Yep, using fat gripz for the last month has done WONDERS! I train a lil bit of forearms on Mon, Tue, then smash them on Fri, veins are more pronounced now and my forearm looks much fuller. Get a set of fat gripz and your on the right track.
 
Fat gripz for direct training. What I do to add volume is to pinch the weight every time I unrack or add weight instead of grabbing the spacer with my whole hand.
 
I was just looking into Fat Gripz. They would seem to be counter productive to whatever other muscles you were working. What I mean is, if this product makes it harder to lift what you normally do by working your forearms more, aren't you taking the stress off of the muscles you are actually trying to work?. Unless you're directly working your forearms, it doesn't make much sense to me. For example, with deadlifts your forearms or grip strength is going to be your weakest link. If you use these on deadlifts, it will concentrate much more on the forearms so you won't be able to lift as much, taking the stress off all the other muscles and slowing your progress. So they do interest me, but the concept seems flawed, unless I'm not understanding it fully?.
 
T-Bone said:
I was just looking into Fat Gripz. They would seem to be counter productive to whatever other muscles you were working. What I mean is, if this product makes it harder to lift what you normally do by working your forearms more, aren't you taking the stress off of the muscles you are actually trying to work?. Unless you're directly working your forearms, it doesn't make much sense to me. For example, with deadlifts your forearms or grip strength is going to be your weakest link. If you use these on deadlifts, it will concentrate much more on the forearms so you won't be able to lift as much, taking the stress off all the other muscles and slowing your progress. So they do interest me, but the concept seems flawed, unless I'm not understanding it fully?.
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You won't be able to lift maximally with them, but that's not their purpose. They help to concurrently strengthen the flexors and extensors throughout a given lift and another benefit is that they can take stress off of the elbow.
 
T-Bone said:
I was just looking into Fat Gripz. They would seem to be counter productive to whatever other muscles you were working. What I mean is, if this product makes it harder to lift what you normally do by working your forearms more, aren't you taking the stress off of the muscles you are actually trying to work?. Unless you're directly working your forearms, it doesn't make much sense to me. For example, with deadlifts your forearms or grip strength is going to be your weakest link. If you use these on deadlifts, it will concentrate much more on the forearms so you won't be able to lift as much, taking the stress off all the other muscles and slowing your progress. So they do interest me, but the concept seems flawed, unless I'm not understanding it fully?.
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I would not use them on deadlift but more on accessory lifts. When your grip catches up you will be able to use the similar weight.
 
Popeye forearms are kinda like huge calves. Some guys just have em or build them easy. Lots of guys have really strong grips and forearms and have small forearms, they do not always go hand in hand, unless you are Mac Batchelor. ha ha
Wrist curls and reverse curls hit them direct, but any kind of pulling, rowing ,chins, pullups etc. etc. will help along with pinching things.
Also, overall BW gain usually makes the biggest difference in size not necessarily strength.
 
Ive been using fat gripz for about a week now & love them. I wouldn't use them on deads ,but just about everything else. I have 2 pair & again... love them
 
I just recently switched to a thinner bar for deadlifts because it is a little easier to grip. Today I went back to the thicker newer ones they have at my gym. Always liked those thicker bars better anyway. They somehow feel more "balanced" to me. Only reason I switched a few months back is because I could get a better grip, especially with deadlifts.
 
T-Bone said:
I was just looking into Fat Gripz. They would seem to be counter productive to whatever other muscles you were working. What I mean is, if this product makes it harder to lift what you normally do by working your forearms more, aren't you taking the stress off of the muscles you are actually trying to work?. Unless you're directly working your forearms, it doesn't make much sense to me. For example, with deadlifts your forearms or grip strength is going to be your weakest link. If you use these on deadlifts, it will concentrate much more on the forearms so you won't be able to lift as much, taking the stress off all the other muscles and slowing your progress. So they do interest me, but the concept seems flawed, unless I'm not understanding it fully?.
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You are missing the point. It is meant to work your grip harder than anything else and its for accessory work not primary work. Although there are strong man competitions that will have fat bar lifts. At that point it becomes the major lift and not just an accessory piece. When using them for arm work it will take a few weeks to months but the grip will catch up and the weights will continue to increase.

I have an axle that I prefer to do all my pressing with. Especially overheads. My wrists thank me for it. A few guys I train with prefer rhick bar lifts as it eases the pain in their elbows.

Its just like any tool in your toolbox. It has a purpose.
 
They are invaluable for combat athletes. I used them for everything when I was still fighting. Any strength that couldn't be exerted on an opponents wrist, ankle, etc. was wasted for the most part.
 
My best technique

I like " barbell behind the back wrist curl" i recently tried it and love it, its killer if you do it right
 
Shadowing what a lot of others have said already, but what has worked the best for me personally is deadlifts and using my gripforce(similar to fatgripz). I spent a lot of time training forearms directly with forearm curls etc and never saw any results. Once I started doing heavy deadlifts my forearms got a lot stronger and bigger.
 
bheslop said:
Shadowing what a lot of others have said already, but what has worked the best for me personally is deadlifts and using my gripforce(similar to fatgripz). I spent a lot of time training forearms directly with forearm curls etc and never saw any results. Once I started doing heavy deadlifts my forearms got a lot stronger and bigger.
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Same here. Overhand dead lifts without straps made my forearms grow.
 
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