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Author Topic: Forearms  (Read 2268 times)
Painlayer69
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« on: March 25, 2012, 08:10:14 AM »

So whats the best way to go when training them? Nice and heavy or light weight for high reps?
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« Reply #1 on: March 25, 2012, 08:25:48 AM »

they are a high rep muscle like calves and abs. If you train hard on big lifts they will grow. I only ever do Reverse curls or hammer curls and thats it. if you really want to specialise then wrist curls on a bench and reverse wrist curls on a bench..but i would stick to reverse barbell curls(maybe on a preacher bench)
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« Reply #2 on: March 25, 2012, 08:33:00 AM »

If forearms won`t grow,do a set of wrist curls to failure.....12-20 reps,put the bar down on the bench,wait 10-15 seconds,go again to failure,repeat once again,equalling one set.

Do 5 sets like this and they`ll respond.
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« Reply #3 on: March 25, 2012, 08:37:23 AM »

If forearms won`t grow,do a set of wrist curls to failure.....12-20 reps,put the bar down on the bench,wait 10-15 seconds,go again to failure,repeat once again,equalling one set.

Do 5 sets like this and they`ll respond.
then after that try and write something..lol
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« Reply #4 on: March 25, 2012, 08:59:44 AM »

then after that try and write something..lol
Yeah,or tying your shoes,or holding a glass of water, etc. etc.  Cheesy
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Montague
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« Reply #5 on: March 25, 2012, 09:29:35 AM »

These have worked well for me:

Barbell wrist curls
Plate-loaded grip machine
Spring-loaded gripper
Reverse-grip EZ bar curls
DB Hammer curls
Forearm/wrist winder

Lately, Iíve been using a wrist winder I fashioned out of 2Ĺ in diameter PVC pipe. I find it much more effective than ones you can buy. The thicker grip offers the fingers less leverage, forcing the hand muscles to work harder to hold onto the bar.

You can also purchase dense rubber grips that fit around a standard-sized bar for use when doing curls and rows. These cause your forearms to work harder, but the tradeoff is you wonít be able to use as much weight for the primary muscle. Thatís the main reason Iíve never invested in a pair.
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« Reply #6 on: March 25, 2012, 09:42:41 AM »

If you are going to train them, train them like every other muscle....heavy weight lower reps. Think about it, these muscles are used constantly everyday, they are conditioned for high rep usage.

Well, at least that's what someone told me once and it makes sense.
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Montague
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« Reply #7 on: March 25, 2012, 09:57:19 AM »

If you are going to train them, train them like every other muscle....heavy weight lower reps. Think about it, these muscles are used constantly everyday, they are conditioned for high rep usage.

Well, at least that's what someone told me once and it makes sense.


Yeah, I've heard it all:
You need to use heavy weight to stimulate them...
They're dense fibers that need higher-end reps...
You should train them like any other muscle...
Just don't use straps, and you'll build them bigger...


I think a trainer's just got to experiment some and find out what works for them.
Also, there is a segment of the population that, due to genetic factors, will simply never be able to add substantial size to their forearms no matter what they do.
Everyone can improve some, but not everyone can look like Popeye.
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« Reply #8 on: March 25, 2012, 10:42:28 AM »

Not sure if Pain-69 wants size or strength, with regards to forearms..but anyway, lot of excellent suggestions offered. A few I might recommend that you may get more bang for your buck from;

Montague is describing the old style wrist roller, I believe. A very, very superior way to work the forearms, wrist and grip. Usually made from a short handled dowel , with an eye hook in the middle, where the rope is looped through. The other end of the rope will have a BB plate tired to it. Can do the exercise with hands facing down (usually way) or hands facing up.  The longer the rope, the more intense the exercise. Some will stand on a bench, with a longer rope of course, to get max effort from the rolling action of the hands/grip. The burn will be unbelievable as will the pump. Prefer holding the arms straight out in front of the body. Some will keep the elbows to the side, having the forearms at a 90 degree angle ( another simple exercise is to  grab the corner of a full size newspaper and begin wadding it up in the palm of the hand until forming a large ball.  Than squeeze even more).

As Donny and Montague also mentioned, BB reverse curls (straight bar here..elbows locked to the sides) is a good forearm movement as well as a bicep builder. It will build forearm size.Though it may not improve the desired goose neck effect when flexing all that much.

For heavy strength, take a BB from a PR/stands/boxes, etc , using a false grip (thumb same side has the fingers) and just hold for 10 seconds. Build up to 20 seconds before adding more weight the following workouts. The surprise is, you do this with one hand at a time. Not the usual sissy two hand stuff. Can also do this with a heavier DB (watch the toes).

Try hanging from a chinning bar (start with a regular grip..advance to a false grip...something I learned from rock climbers, who depend more on their finger grip rather than thumbs and a over lapping grip..the men & women have amazing grip endurance and strength) with added weight for the 10 to 20 second max.  Again, doing this one hand at a time.

For the pinching/squeeze grip, try gripping a overhead beam (anywhere from 2 to 4 inches) with both hand and do pullups. Add weight as you become stronger. Good Luck.
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« Reply #9 on: March 25, 2012, 10:48:49 AM »

Not sure if Pain-69 wants size or strength, with regards to forearms..but anyway, lot of excellent suggestions offered. A few I might recommend that you may get more bang for your buck from;

Montague is describing the old style wrist roller, I believe. A very, very superior way to work the forearms, wrist and grip. Usually made from a short handled dowel , with an eye hook in the middle, where the rope is looped through. The other end of the rope will have a BB plate tired to it. Can do the exercise with hands facing down (usually way) or hands facing up.  The longer the rope, the more intense the exercise. Some will stand on a bench, with a longer rope of course, to get max effort from the rolling action of the hands/grip. The burn will be unbelievable as will the pump. Prefer holding the arms straight out in front of the body. Some will keep the elbows to the side, having the forearms at a 90 degree angle ( another simple exercise is to  grab the corner of a full size newspaper and begin wadding it up in the palm of the hand until forming a large ball.  Than squeeze even more).

We just had a couple of them with rope tied around some different sized pvc pipe at Koloseum, worked awesome.

Monty, I'm talking only for strength, cause size is unimportant to me.
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Montague
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« Reply #10 on: March 25, 2012, 11:21:52 AM »

Montague is describing the old style wrist roller, I believe. A very, very superior way to work the forearms, wrist and grip. Usually made from a short handled dowel , with an eye hook in the middle, where the rope is looped through. The other end of the rope will have a BB plate tired to it. Can do the exercise with hands facing down (usually way) or hands facing up.  The longer the rope, the more intense the exercise. Some will stand on a bench, with a longer rope of course, to get max effort from the rolling action of the hands/grip. The burn will be unbelievable as will the pump. Prefer holding the arms straight out in front of the body. Some will keep the elbows to the side, having the forearms at a 90 degree angle ( another simple exercise is to  grab the corner of a full size newspaper and begin wadding it up in the palm of the hand until forming a large ball.  Than squeeze even more).


Yeah, that's it. I was calling it by the wrong name.
I got the idea after watching an old video on youtube featuring a bodybuilder using one. However, I noticed the handle was closer to the diameter of a Coke can, which makes more sense to me if working the forearms.
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Montague
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« Reply #11 on: March 25, 2012, 11:22:47 AM »

Monty, I'm talking only for strength, cause size is unimportant to me.


Gotcha.
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« Reply #12 on: March 25, 2012, 11:45:34 AM »

saturday i did biceps and forearms after chest.
I did heavy hammer curls with wrist twist at the top, followed high rep, reverse bb curls.
Wrist curls just don't do it for me.
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« Reply #13 on: March 25, 2012, 12:35:12 PM »

If forearms won`t grow,do a set of wrist curls to failure.....12-20 reps,put the bar down on the bench,wait 10-15 seconds,go again to failure,repeat once again,equalling one set.

Do 5 sets like this and they`ll respond.
correct.

Forearms get worked from exercises like deadlifts and biceps.  For some people this enough for growth.

To make mine grow I do wrist curls after doing barbell biceps.  10-12 reps and let the bar roll down the fingers and curl up. 

My forearms are great now. 


 



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Painlayer69
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« Reply #14 on: March 25, 2012, 03:38:37 PM »

jpm....i want both lol but size would be a little more impressive, Thx guys for all the responses
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« Reply #15 on: March 29, 2012, 12:59:56 AM »


Yeah, that's it. I was calling it by the wrong name.
I got the idea after watching an old video on youtube featuring a bodybuilder using one. However, I noticed the handle was closer to the diameter of a Coke can, which makes more sense to me if working the forearms.

ive just made another one at work the other night, 2" dia hammer shaft with a long length of rope,,,

for me, you cant beat the pain or the pumps from these
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« Reply #16 on: March 29, 2012, 02:39:07 AM »

ive just made another one at work the other night, 2" dia hammer shaft with a long length of rope,,,

for me, you cant beat the pain or the pumps from these


Yes! Much more effective than most of the manufactured ones.
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jpm101
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« Reply #17 on: March 29, 2012, 10:06:31 AM »

Some boxing gyms (and older style health clubs) have a wall mounted tapered wooden dowel (for a better term) with different gripping thicknesses. There is a knob that can lessen or increase the resistance. One way to work the forearms  was to start with the thickest grip and work you way down to the smallest grip, included as one exercise.  Could do this with both or one hand at a time.  Great burn & pump. Good Luck.
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« Reply #18 on: March 29, 2012, 01:14:02 PM »

For anyone who has the circumstantial capability of using it, this looks like a nice device:


<a href="http://www.youtube.com/watch?v=rUqRppuIi_c" target="_blank">http://www.youtube.com/watch?v=rUqRppuIi_c</a>
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« Reply #19 on: March 29, 2012, 01:17:27 PM »

Another very neglected size to build bulging forearms is Farmers Walk!  Most lifters don't even know what this is!

It is done many times as event in a strongman competition.  It is very simple to do.

Grab 2 heavy dumbbells or 2 of anything that are of equal weight.  You could use 2 of the same buckets and fill them with sand.  Then...?  Walk!  Just walk around the gym and keep the forearms to your sides and let the weight hang.  This will put great stress on the forearms!

Farmers Walk is also a great grip builder.

hope this helps
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jpm101
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« Reply #20 on: March 29, 2012, 08:29:39 PM »

Farmer walks are good for the grip & forearms, as suggested by Jake-You. . Can also be done with a trap/shrug bar. Wheelbarrows may be more of a challenge because of the balancing of the weight load and pushing harder with the legs at the same time. All of these gripping methods affect the traps/upper back strongly.

Try walking up a hill or graded road, even a ramp. Not only grip but the endurance will be tested of anyone who thinks they are in excellent shape. Can even use old tires that were filled with packed sand or dirtdirt. Did that on the bench, on and off, for football season......killer in beach sand. Good Luck.
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« Reply #21 on: March 30, 2012, 01:31:10 AM »

ive mentioned before that im a shipyard worker fitter/engineer... using a heavy hammer totaly destroys your forearms more than any exersize ive ever performed

ive got to add, the old corkers ( before corking machines were made redundant ) had some of the biggest strongest popeye arms going on
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Painlayer69
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« Reply #22 on: March 30, 2012, 08:18:38 AM »

For anyone who has the circumstantial capability of using it, this looks like a nice device:


<a href="http://www.youtube.com/watch?v=rUqRppuIi_c" target="_blank">http://www.youtube.com/watch?v=rUqRppuIi_c</a>

This does look nice i wish i had something like this.
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« Reply #23 on: March 30, 2012, 10:30:56 AM »

Don't quite see the difference between the Poliquin device and the plate loading machine (smaller & very functional) that Montague mentioned. Unless maybe the profit margin gained from selling such a device.

Don't keep up with such things, but looks like Poliquin lost a bit of weight. Know he had some heart problems in the past. Top main line trainer and has been for years. Usually any training information from him, you can take to the bank. Though he can be overcritical of other trainers/methods at times (human nature again?)

Every time I hear the name Poliquins, reminds me of the time that Pumpster was dissing him. According to Pumpster, Poliquin set up a lifting program at McGill University (a very old and highly respected school near Montreal). After Poliquin left the school, Pumpster had to come in with a new and better program because Poliquin got everything wrong. And saying, in so many words, that Poliquin was crap and knew nothing about training. Which stretches the point that  if your're going to lie, make it half way believable.  Pumpster also boasted that he was the coach of the Bahama's BB'ing team, at one time......impressive!.

Good Luck
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« Reply #24 on: March 30, 2012, 02:35:40 PM »

According to Pumpster, Poliquin set up a lifting program at McGill University (a very old and highly respected school near Montreal). After Poliquin left the school, Pumpster had to come in with a new and better program because Poliquin got everything wrong. And saying, in so many words, that Poliquin was crap and knew nothing about training. Which stretches the point that  if your're going to lie, make it half way believable.  Pumpster also boasted that he was the coach of the Bahama's BB'ing team, at one time......impressive!


That's just classic!!
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