Author Topic: how to build big FOREARMS.... (Read 3440 times)

the shadow · « **on:** November 12, 2006, 06:56:45 AM »

i am talking about lee priest big...my forearms suck ass..any advices

pumpster · « **Reply #1 on:** November 12, 2006, 07:20:01 AM »

Start by listing your current program.

HalloweenMan · « **Reply #2 on:** November 12, 2006, 10:11:48 AM »

hi,
i know guys who do a lot of those wrist curl things with barbells, front and back and seated and all sorts of shit and they cant get any results. i tell them to try muscletech

, but they just wont listen.

figgs · « **Reply #3 on:** November 12, 2006, 10:17:21 AM »

Grip training has really helped me. Farmer's walks, static holds, tearing shit, crushing shit, etc. It's a lot of fun and is effective. Look at my forearm size difference in 2 months after training my grip. But be cautious of overtraining. 2-3 workouts a week is enough. And that's counting back/bicep day.

the shadow · « **Reply #4 on:** November 12, 2006, 10:53:16 AM »

Quote from: figgs on November 12, 2006, 10:17:21 AM

Grip training has really helped me. Farmer's walks, static holds, tearing shit, crushing shit, etc. It's a lot of fun and is effective. Look at my forearm size difference in 2 months after training my grip. But be cautious of overtraining. 2-3 workouts a week is enough. And that's counting back/bicep day.

awesome...

Jr. Yates · « **Reply #5 on:** November 12, 2006, 11:45:17 AM »

yup i agree with the grip training, all i did was keep my straps in my bag unless i really need them....ocasionlly ill do wrist curls.

NoCalBbEr · « **Reply #6 on:** November 12, 2006, 08:51:57 PM »

its genetics for Lee.. if you want huge forearms, don't use lifting straps at all.. add some heavy hammer curls in ur bis routine. train forearms dirctly with wrist curls and reverse wrist curls.......

Nathan · « **Reply #7 on:** November 13, 2006, 01:31:33 PM »

Use Olympic bars, and ommit straps when possable. I made mine grow like crazey by DL and Rows with no straps for a couple months.

davie · « **Reply #8 on:** November 13, 2006, 01:37:23 PM »

Quote from: Nathan on November 13, 2006, 01:31:33 PM

Use Olympic bars, and ommit straps when possable. I made mine grow like crazey by DL and Rows with no straps for a couple months.

Iv always used olympic bars. i also do 5x15 reverse wrist curls and 5x15 of wrist curls, twice a week.

davie

MidniteRambo · « **Reply #9 on:** November 13, 2006, 01:37:47 PM »

Since I started weighted pullups my forearms have grown nicely. Also I have an hour commute so three times a week I use a hand grip device and crank out reps until it burns. The former has increased forearm size, the latter has increased shape and vascularity.

Restraining Order · « **Reply #10 on:** November 13, 2006, 01:46:21 PM »

synthol.

DarthNemesis21 · « **Reply #11 on:** November 13, 2006, 08:18:03 PM »

I train mine 2x's aweek w/ dbls over & underhanded wrist curls.My forearms are fried after 4 sets.I train them Mon. Back/Bi's/Fore.Fri.Bi's/Tri's/Fore.And as someone mentioned earlier.Straps are only used for Deads.And only when my grip starts to slip.So I can concentrate on my back,And my traps on Wed. Shoulder day.
Other than that,They stay in my bag.Hope that helps.
Good Luck.

D-bol · « **Reply #12 on:** November 14, 2006, 08:09:21 AM »

Forearms like traps - heavy weight and high reps. Sounds contraversial, but for forearms and traps thats how it is. These groups (as well as jaws) are made tougher than other muscle fibres, so the only way to make em grow is to really make em work. Genetics helps alot w/ forearms, of course, but we have to make use of what is given to us.

DarthNemesis21 · « **Reply #13 on:** November 14, 2006, 01:55:54 PM »

ARGH!!! theres that word "Genetics" again!
CURSES!!!

cornebb · « **Reply #14 on:** November 14, 2006, 09:58:07 PM »

TRY THIS, easy to make as well

D-bol · « **Reply #15 on:** November 15, 2006, 06:06:43 AM »

yeah I've seen this when I was like 5. Its an old machine (well, this one isn't a machine) whereby the weight hangs from a (steel) cable connected to a fixed rolling bearing with handles. You just roll the thing up and down - really burns the forearms with no strain on back from holding heavy weight whatsoever.

Darth, genetics does count alot unfortunately. Take me, I hardly train legs these days and they still retain good mass, shape, definition, and even size. Arms, on the other hand, I hit twice a week. They're ok...but if I skip just 2 weeks - they deflate conciderably. Whats that other than genetics?

DarthNemesis21 · « **Reply #16 on:** November 19, 2006, 08:51:04 PM »

Quote from: D-bol on November 15, 2006, 06:06:43 AM

yeah I've seen this when I was like 5. Its an old machine (well, this one isn't a machine) whereby the weight hangs from a (steel) cable connected to a fixed rolling bearing with handles. You just roll the thing up and down - really burns the forearms with no strain on back from holding heavy weight whatsoever.

Darth, genetics does count alot unfortunately. Take me, I hardly train legs these days and they still retain good mass, shape, definition, and even size. Arms, on the other hand, I hit twice a week. They're ok...but if I skip just 2 weeks - they deflate conciderably. Whats that other than genetics?

Yeah.Genetics do count.I'm one of the unfortunate one's with long calves & forarms so it's tough to pack on the beef in those areas.I'm not an ectomorph.More of a meso./endo.But cursed in those areas.BUT! Onwards I work.

Fury · « **Reply #17 on:** November 19, 2006, 08:54:50 PM »

Quote from: cornebb on November 14, 2006, 09:58:07 PM

TRY THIS, easy to make as well

I used to do that when I was younger. It works pretty well.

onlyme · « **Reply #18 on:** November 19, 2006, 10:59:49 PM »

heavy dumbell wrist curls, hang from a bar for as long as you can. get in the power rack put 500 or so lbs on the bar and just pick it up and hold it for as long as you can. never use straps.

JasonH · « **Reply #19 on:** November 20, 2006, 06:56:47 AM »

My forearms are probably my best bodypart and I've never needed to do a single direct forearm exercise for them (lucky me eh?).

Best thing is general back and bicep work. Deadlifts and shrugs are good.

trulytoned · « **Reply #20 on:** November 20, 2006, 12:30:11 PM »

you need to masterbate!

JasonH · « **Reply #21 on:** November 20, 2006, 02:56:47 PM »

Oh trust me I do enough of that. Or I just get my wife to do it for me if I can't be bothered.

WhiteHulk4 · « **Reply #22 on:** November 29, 2006, 11:55:37 AM »

Superset: Behind-the-back Smith-Machine Wrist Curls with Reverse E-Z Bar Curls... Do about 3-4 supersets of about 15-20 reps.

Your forearms will be about to explode!

Then, go pick up a pair of "fairly" heavy dumbbells - I use 70's or 80's - and time yourself as to how long you can hold them. Work your way up to holding them for 90 seconds (but start with a weight you can hold roughly 60 seconds). After you hit 90 seconds, then the next time - increase the weight.

All this can be done in about 10 minutes at the end of your normal workout. Do it at least once per week, but 2 times will work better!

Overload · « **Reply #23 on:** November 29, 2006, 02:15:59 PM »

Quote from: onlyme on November 19, 2006, 10:59:49 PM

heavy dumbell wrist curls, hang from a bar for as long as you can. get in the power rack put 500 or so lbs on the bar and just pick it up and hold it for as long as you can. never use straps.

AKA build a strong grip...

the stronger my grip becomes, the bigger my forearms become...

Farmers walks are great, hammer curls...etc.

NO STRAPS! when you can shrug 500 pounds without straps you will have big forearms...

dizzleman06 · « **Reply #24 on:** November 29, 2006, 02:45:02 PM »

Quote from: the shadow on November 12, 2006, 06:56:45 AM

i am talking about lee priest big...my forearms suck ass..any advices

have good genetics!!!! hahahahahahaha