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Getbig Bodybuilding Boards => Training Q&A => Topic started by: JediTerminator on February 26, 2013, 10:07:50 AM
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Currently do for forearms directly:
reverse bb curls 5 x 10, last set to failure
bb wrist curls 5 x 10, last set to failure
gripper
they don't seem to come up any. everything else is growing
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Stop using machines and straps
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Stop using machines and straps
X2
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Deadlifts, Barbell rows.. but my opinion reverse ez curls on a preacher bench,,,,but the best man to ask is njflex(steve) he has great lower arms,,
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Currently do for forearms directly:
reverse bb curls 5 x 10, last set to failure
bb wrist curls 5 x 10, last set to failure
gripper
they don't seem to come up any. everything else is growing
Most trainers I know with big forearms make minimal use of straps - i.e. only when needed.
Ditch the straps for a month or two and determine if there's any improvement.
If your current forearm regimen is insufficient, try some different methods like the farmer's walk holding dumbbells, or even using two plates with a pinch-grip. You can also try hanging by your fingertips from a chinning bar.
If your flexor carpi muscles aren't used to doing static hold work, they may respond nicely for a while in terms of development.
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Most trainers I know with big forearms make minimal use of straps - i.e. only when needed.
Ditch the straps for a month or two and determine if there's any improvement.
If your current forearm regimen is insufficient, try some different methods like the farmer's walk holding dumbbells, or even using two plates with a pinch-grip. You can also try hanging by your fingertips from a chinning bar.
If your flexor carpi muscles aren't used to doing static hold work, they may respond nicely for a while in terms of development.
yes simply pinching a smooth barbell plate will as Monty wrote help you.
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yes simply pinching a smooth barbell plate will as Monty wrote help you.
At my old gym, we would place two plates face-to-face and squeeze them together - one pair like that in each hand - and walk around the gym. I suppose you could stand in one place, but I think walking helped take your mind off of the pain.
Most guys used 25's and 35's, but a couple could actually do it with the 45's!
Poliquin sells steel blocks of varying thicknesses, each having a chain from which you can hang any amount of weight you wish. I love this concept, as the thickness has just as much effect on the difficulty level as the weight used. The combinations are many.
It's a simple enough concept, and the apparatus is even simpler to make yourself, which I may do.
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thanks guys. i'm gonna encorporate all these tips. i currently don't use straps unless it's my heavy heavy dead sets (last 2 sets)
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All good advice.
Might also suggest the common wrist roller, getting that extremes pump/burn, is one of the benefits of knowing that the forearms will be fried afterwards.. More blood, more muscle...a old, but true, BB'ing motto. Use a wrist roller as the last exercise of the day, in a workout. Try it after every workout, no matter what your split is.....even legs. Overhand & underhand grips, should both be included.
Find guy's with larger wrist and shorter forearms have the more natural impressive forearms. And they never have to spend any extra time working them. Good Luck.
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At the top of your last rep on last set of deads hold the weight for as long as you can. Great for grip strength and helps build the forearms
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At the top of your last rep on last set of deads hold the weight for as long as you can. Great for grip strength and helps build the forearms
Rack pulls and heavy shrugs as well as the static holds suggested above are excellent. Again. No straps.
I went strap free a while back. Took about 2-3 months for my grip to adapt to the point where it stopped failing. Today my muscles will fail long before my grip.
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Rack pulls and heavy shrugs as well as the static holds suggested above are excellent. Again. No straps.
I went strap free a while back. Took about 2-3 months for my grip to adapt to the point where it stopped failing. Today my muscles will fail long before my grip.
I tried straps a while back when trying d.c style workouts as they advise using straps. I had never used them before and will never use them again.
To me they made the weight feel lighter in the hands but heavier on the back if that makes any sense. I believe squeezing the bar hard to maintain a grip makes deads feel much lighter.
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I tried straps a while back when trying d.c style workouts as they advise using straps. I had never used them before and will never use them again.
To me they made the weight feel lighter in the hands but heavier on the back if that makes any sense. I believe squeezing the bar hard to maintain a grip makes deads feel much lighter.
i concur...
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Its 90% genetics imo.. But no doubt, direct training and wise use of straps will improve them.
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I got long limbs and thin wrist so I gotta work real hard to bring these fuckers up.
Training chest last night I did real slow negatives, squeezing the bar real hard. After every dip I did a contraction at the top for 5 seconds. Really burned them up.
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I got long limbs and thin wrist so I gotta work real hard to bring these fuckers up.
Training chest last night I did real slow negatives, squeezing the bar real hard. After every dip I did a contraction at the top for 5 seconds. Really burned them up.
A lot of great advice in this thread. Reverse preacher curls as Donny suggested is actually my favorite forearm exercise. Heavy barbell holds are awesome as Wooo suggested, plate pinching is a another great method as Montague mentioned. I am a big believer in training economy so for me the first step is always to ditch the straps and see how it goes. If this works great then you're set, if it doesn't then you have to start adding direct work.
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I did some direct work yesterday since they weren't sore and fuck me! not sore again today either. I'm hitting back tomorrow and gonna use a neutral grip for almost everything and squeeze the bar hard and see if I can make them grow from that.
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I did some direct work yesterday since they weren't sore and fuck me! not sore again today either. I'm hitting back tomorrow and gonna use a neutral grip for almost everything and squeeze the bar hard and see if I can make them grow from that.
try indian clubs
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i do direct forearm training and use some straps on back/trap work other wise as most suggest no straps
i do old school rope attached to weight on bottom and roll up ,down,up, down 3 x and do under hand grip
and cable or bar behind back wrist curl x3 .
i have small type joints and not blessed i would say to have great forearms ,,,i like to get pump to further them...my inners pop,,
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^^ how many years training?
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^^ how many years training?
24 yrs,,,never stopped for any period of time ,,,
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Looks like I may have great forearms at 54. I can live with that.
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I found like calves the forearms respond better to higher reps. I know some would disagree. I use 15 to 20 for wrist curls and wrist extensions. I also use Iron mind grippers or that Ivanko gripper spring machine that you can find in the pages of Ironman magazine.
Another option or thing to add is a little hard to explain without a picture. If you got cheap adjustable weight dumbbells you can add weigh only on one end. As you grab the end with no weight you can do four exercises. With the weight in front bend your wrist side ways so the thumb portion of your hand works up and down. The other is to hold the weighted portion behind you and leverage it up and down. The third and forth is to supinate and pronate the hand with a small weight on one side.
If the above is to confusing I will try to find pictures.
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Good suggestion from OldTimer1. That weight on one end of a DB has been used quite a bit, back in the day, by strongmen.
Can also do the same exercises with a short handled sledge hammer. And with a better grip. The longer the handle, the better for increased leverage. These dead blow hammers usually run for 2lbs to 10lbs for the longer handled version. Blacksmiths,heavy duty welders/repair men and forge workers (past & present) noted for the development and strength of their grip. Doing this type work all day long, your going to get that exceptional power. Ever done serious work with a sledge hammer, you will understand what I mean.
Can also use a dowel (thick handles preferred) with a rope attached to the end of the dowel and a BB plate on the other end of the rope. Just to note, lumber mill and yard workers will have good forearms and grip, from their daily hard work.
Just a personal view..no big deal: first choice for increased forearm size, for BB'ers, would be the wrist roller. Reverse BB curl (alternate regular and false grip) second. Developing forearm size does not always go with developing strength in the grip. Good Luck.
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Another option or thing to add is a little hard to explain without a picture. If you got cheap adjustable weight dumbbells you can add weigh only on one end. As you grab the end with no weight you can do four exercises. With the weight in front bend your wrist side ways so the thumb portion of your hand works up and down. The other is to hold the weighted portion behind you and leverage it up and down. The third and forth is to supinate and pronate the hand with a small weight on one side.
I knew guys who would perform that first movement you describe with the pins from the squat rack. They would stand on a bench in order to lower the pins enough for a full ROM. By adjusting where you hold each pin and altering the fulcrum point, you could easily change the resistance.
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Can also use a dowel (thick handles preferred) with a rope attached to the end of the dowel and a BB plate on the other end of the rope. Just to note, lumber mill and yard workers will have good forearms and grip, from their daily hard work.
I fashioned a wrist roller out of 3 in. PVC pipe. It is much more effective than most of the commercially sold versions, which are maybe half that diameter.
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I fashioned a wrist roller out of 3 in. PVC pipe. It is much more effective than most of the commercially sold versions, which are maybe half that diameter.
this is a good idea...
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this is a good idea...
The thicker handle allows less finger leverage, which makes it harder to hold onto the handle. Just holding onto the thing can be a bit challenging. Once you start cranking, your forearms immediately fill with an enormous pump.
As I open the Suez Canal to flaming with my last sentence above.
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The thicker handle allows less finger leverage, which makes it harder to hold onto the handle. Just holding onto the thing can be a bit challenging. Once you start cranking, your forearms immediately fill with an enormous pump.
As I open the Suez Canal to flaming with my last sentence above.
i have one in made out of a 4" tutbe, but i hold it by the ends and twist it like that
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Montague: If I'm understanding you right, yeah we used the pins like that.
Also used a Olympic bar (just the bar), adjusting the grip from the center out, and did wrist/grip work. Also lot's of ways to make a 10lb plate feel like a 100lbs on certain exercises. Took a Olympic bar, with plates on one end only, stood it on it's end and "walked" the bar up with out hands. Would lower in slowly on the way down. Usually was standing on a bench or box when doing this. Of course the plates were on the bottom end of the bar.
Just to note; seen guys doing one arm curls, with a Olympic bar. Whole new feel to activating muscle fiber that is mostly never approached by regular curling exercises. The question of balance and control was a main factor. Good Luck
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i do direct forearm training and use some straps on back/trap work other wise as most suggest no straps
i do old school rope attached to weight on bottom and roll up ,down,up, down 3 x and do under hand grip
and cable or bar behind back wrist curl x3 .
i have small type joints and not blessed i would say to have great forearms ,,,i like to get pump to further them...my inners pop,,
Great post...Great Development..
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Just to note; seen guys doing one arm curls, with a Olympic bar. Whole new feel to activating muscle fiber that is mostly never approached by regular curling exercises. The question of balance and control was a main factor. Good Luck
My buddy and I tried those a couple of times after reading one of Poliquin's articles. Yes, the weight distribution of a barbell makes that 45 lbs feel very different than simple dumbbell weight.
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That one arm BB curl was impressive when Iwe experimented with them. Hits the forearm and wrist motion strongly, and affected the bicep inserts in a whole new way.
Might be easier with a Olympic bar (better balanced and centered) than a standard exercise bar (1 1/8- 1 1/16) but who said easier is better for developing muscle and strength. We tried them on the basic 45lb bar and took a while to get the balance down. Wonder what that exercise would be like if using a reverse grip on it? Sure some guy's have before. That could prove to be a killer for the whole chain of arm muscles , from finger tips to the upper bicep inserts. Good Luck.
Side Bar: maybe the one arm BB curl was the secret that Joe Weider used to develop the arms of the champions? The secret is out!
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Reverse BB Preachers had my arms burning real good while training. Went to failure. Next day wasn't even sore. WTF? I find it hard to get my forearms sore. I trained back that night too. Concentrating on squeezing the grip real hard too to bring the forearms into it. No straps
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Reverse BB Preachers had my arms burning real good while training. Went to failure. Next day wasn't even sore. WTF? I find it hard to get my forearms sore. I trained back that night too. Concentrating on squeezing the grip real hard too to bring the forearms into it. No straps
reverse ez barbell curls are great and really hit my forearms..still when i look at forearms from njflex...steve is the man ;D
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this is what i'm working with. really want the top to pop. excuse the mess my body is in. i'm on the new side to lifting.
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this is what i'm working with. really want the top to pop. excuse the mess my body is in. i'm on the new side to lifting.
REVERSE CURL BAR OR STRAIGHT BAR,ROPE WITH WEIGHT ATTACHED TO BAR AND ROLL BAR UP AND DOWN ,,,UPPER ATTACHMENTS TO FOREARMS GET GOOD PUMP,,,U HAVE SOME SIZE THERE,,NEED THE POP/VANITY TO SHOW...
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My forearms are by far my best part and I barely work them directly at all. I will do one-arm barbell curls leaning over an upright bench ( I actually use a 25 pound bar and just add a 5 on each side per set...usually 4 sets). I also frequently do one-arm crossbody hammer curls to finish my bicep workout. I will go really heavy like 75's for 8 and then 100's for 5. I brace my non-working hand on the dumbbell rack and lean forward slightly so my working arm hangs down and then I just power it up and slowly let it down.
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i do some direct work pipe weighted rolls and cable behind back wrist curls...
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im suprised no one has mentioned hammers......... if you slow the movement down and dont jerk the weight up as most do, they are a good finisher for your bicep routine with out having to directly work forearms
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im suprised no one has mentioned hammers......... if you slow the movement down and dont jerk the weight up as most do, they are a good finisher for your bicep routine with out having to directly work forearms
true,,,i never liked them local....across the body version when my bicep tedonitis is ok,,,i lik,,
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im suprised no one has mentioned hammers......... if you slow the movement down and dont jerk the weight up as most do, they are a good finisher for your bicep routine with out having to directly work forearms
yes true ...still like reverse curls on a preacher bench,,,,,but then again i have not got forearms like Steve !!
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true,,,i never liked them local....across the body version when my bicep tedonitis is ok,,,i lik,,
just recently stated these cross body hammer curls and love them.
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this thread has inspired me to break out me wrist roller tho,,, couple of times a week...
off gear the two things that noticeably shrink are my neck and forearms,,, might have to break out the neck harness too,,,
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this thread has inspired me to break out me wrist roller tho,,, couple of times a week...
off gear the two things that noticeably shrink are my neck and forearms,,, might have to break out the neck harness too,,,
8).....I LIKE TRAINING FOREARMS LOCAL,,,,I THINK ITS IMPORTANT IF NOT GENETICALLY BLESSED THERE,,,
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Two large buckets full of sand.
Make fists.
Do whatever it takes to dig to the bottom of each bucket, but do not at any time break the fist into fingers. Twist, push, whatever.
Your forearms will grow... eventually.
Try chinning a lot. Some call them pullups, I call them chins. No straps, wraps, nothing.
Your forearms/grip and biceps will be the limiting factor in how many chins you can do.
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Two large buckets full of sand.
Make fists.
Do whatever it takes to dig to the bottom of each bucket, but do not at any time break the fist into fingers. Twist, push, whatever.
Your forearms will grow... eventually.
Try chinning a lot. Some call them pullups, I call them chins. No straps, wraps, nothing.
Your forearms/grip and biceps will be the limiting factor in how many chins you can do.
I agree with the sand. I use this to harden my Hands but with small pebbles. Straight finger thrusts into sand, then small pebbles. You will then be able to thrust your finger tips into an apple. This does strengthen the whole lower arm to a degree. I Punch a Makiwara too and concentrate on my whole Body. Gripping smooth plates is old School and works.
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Chinning with a towel can work the forearms, too. Don't tie any knots in the ends; rely on your grip. Thick bar work also helps. Quite a few people report good results with the thick sleeves that fit over barbells.
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That ultra-thick bar works great on forearms for chins, pullups, pushdowns, benches, curls, wrist curls, you name it. Good call!!!!
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That ultra-thick bar works great on forearms for chins, pullups, pushdowns, benches, curls, wrist curls, you name it. Good call!!!!
Thanks. Yes, the fingers have less leverage because they cannot close as much around the bar; erego, the flexor carpi muscles must work harder to hold on.
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Go buy 2 cases of Aquafina.
By the time you get them open people will mistake you for Gunnar Rosbo.
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Go buy 2 cases of Aquafina.
By the time you get them open people will mistake you for Gunnar Rosbo.
lol,,,good one...
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im suprised no one has mentioned hammers......... if you slow the movement down and dont jerk the weight up as most do, they are a good finisher for your bicep routine with out having to directly work forearms
I love, love, love DB hammers, especially the way I do them.
I'll start standing against a wall, with my footsies about three feet in front of me, and try to keep my elbows pinned to the wall at all times. I'll initiate a training cycle with something I can get 10-12 very strict reps with: explosive on the way up, hold at the top for a second or two, then back down at a slow, smooth tempo (probably avg. 3-4 sec./rep). Every rep is initiated from a dead-stop, and I do both arms at a time.
When I reach failure that way, I'll put the DBs down, shake my hands out, take a few very deep breaths and then do regular DB hammers. It's still strict, but if my elbows move a little that's OK. I might get 3-5 more reps that way.
Then the fun starts. After setting them down one more time, shaking my hands out and a few more deep breaths, I pick them back up and do alternate hammers. At this point, I'm still trying to hold for a brief squeeze at the top, but I use an increasing amount of English on each rep. In short order, you might find you can squeeze out another 20+ reps/arm this way; it all depends on how light your super-strict miniset poundage was, of course.
As I get further into a training cycle, I keep increasing the weight until I'm down to as few as 4-5 reps on the most strict portion of the set, and I'm very lucky to get 20 total reps/arm. I've never gone heavier, partly because I tend to get a bit burnt out on these and don't give myself a break when I should. But the poundage progression is amazing over time, the forearm, biceps and brachialis growth is superb, and the pump ... holy cow. If someone can do one more "set" with remotely the same intensity, they have my respect.
Fat bar reverse curls are another goodie, especially if you do them in stages; e.g., sets of thirds, starting in the hardest to easiest ranges or the exact opposite (easiest part first, then midrange, then finishing off with full reps. Small breaks, like 10-15 seconds, are indicated between phases, though).