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.
I've never tried this one. I will definitely try finishing my next workout with this one.Nunchaku
Escrima
Farmer's Walk (Grab two medium to heavy dumbells and hold them or carry them around for as long as you can)
@ what bf%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.
About 12-13% right now... Can see my abs but they are blurry...@ what bf%
:lol: :icon_lol: :head: :hammer: :dance: overhand grip for that them triceps son. if youre packin you can do the double grip and get a good chest workout too!Just beat it allot and your forearms should explode. Just make shure you are a switch hitter!!!
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 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.
I like to do them with dumbells, but yeah I guess you can do them with a barbell...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?...
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.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.
Your one of the lucky ones. I have to really hit my forearms to get them to grow.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
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.
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