FOREARM DEVELOPMENT

[SF1900]

How do I develop forearms like this mountain of muscle?

[Teutonic Knight]

How do I develop forearms like this mountain of muscle?
 

Simply:

a) relocate to Australia
b) buy apartment (aka "penthouse") for $ 2 mills on Manly beach
c) eat a lot of pasta & drink cheap Aldi vino roso
d) no idea how to get hairy like Basile 

[pestosterone]

Start jerking it with both hands mAyb. There r pics of this dude everywhere lol I have no idea who he is

[SF1900]

Start jerking it with both hands mAyb. There r pics of this dude everywhere lol I have no idea who he is

 

[local hero]

Start jerking it with both hands mAyb. There r pics of this dude everywhere lol I have no idea who he is

You will never learn the secret to hypertrophy if you don't.....

[pestosterone]

Google just saved I'm good now

[DroppingPlates]

1 Train more with thick bar grips, they improved my strength & thickness.
2 When you train forearms directly, also include some palm down DB wrist curls for the often neglected extensors.
3 Avoid straps as much as possible

[Henda]

Pull all your warmup sets on deadlifts double overhand

[pestosterone]

I have never trained forearms directly. They will cramp up after heavy back day plenty of stimulation for mine to grow

[jpm101]

A different slant of gaining forearm size and strength:

Reverse BB curls. Have the thumbs over the bar (thumbs and  fingers both on top of the bar), that's called a false grip. This and the  regular reverse BB curl is a much over looked bicep & forearm builder it's self. Might try alternating both grips from workout to workout and use both style in the same workout.

Quite a few BB'ing will use the false grip when doing DL's, cable pulls, regular chins, curls, lateral/front raises,etc, etc, etc..

Hang from a overhead chinning bar with both hands, with just the finger tips gripping and keeping the thumbs out of the way. Now try curling the grip inwards as much as you can, than release slowly. That would be one rep. Can also do this on an overhead beam, 6 by 6, or whateven.


A couple of rock climbers taught me this gripping exercises a few years ago. They were at the point of doing these one arm at a time...or while holding a DB (sometimes with a heavy sand bag or back pack..even more of a challenge for the grip) in the non chinning hand. They also held that gripping position for a minute or two as part of training.

Assuming the two hand pushup position, with the hand/fingers straight ahead & shoulder width, try raising up to the finger tips, all the way up, for reps.

Good Luck.

 

[SF1900]

I actually have good size forearms. I just wanted an excuse to post a picture of Basile. 

[jpm101]

Thats OK...maybe someone who cares can use some of this stuff...or not.

Good Luck

[Ron Jeremy]

Superset Hammer Curls with reverse EZ Bar Curls. 4 supersets with 1 minute rest between supersets.

[ritch]

some not bad forearm development here:

[jpm101]

Would suggest a common wrist roller as a superior way to build size and strength. A burn and pump beyond belief.

Use the overhand and underhand grip in the same workout..great advantage there. Hold the elbows tight against the sides (90 degrees). Holding it straight out in front usually tired the delts more than the forearms, but if that way is preferred...help yourself..

Can easily build a wrist roller. Just need a short dowel, pipe, etc with a light rope attached in the middle. Using a BB plate, tie it on the loose end of the rope at the bottom. If standing on a bench, platform(s), etc you can use a longer rope, which adds more resistance/work to the exercise. If into pain, going to love the longer rope version.

Good Luck.

[DroppingPlates]

Would suggest a common wrist roller as a superior way to build size and strength. A burn and pump beyond belief.

Use the overhand and underhand grip in the same workout..great advantage there. Hold the elbows tight against the sides (90 degrees). Holding it straight out in front usually tired the delts more than the forearms, but if that way is preferred...help yourself..

Can easily build a wrist roller. Just need a short dowel, pipe, etc with a light rope attached in the middle. Using a BB plate, tie it on the loose end of the rope at the bottom. If standing on a bench, platform(s), etc you can use a longer rope, which adds more resistance/work to the exercise. If into pain, going to love the longer rope version.

Good Luck.

True, you need to train both the flexors and the extensors.

That's a creative 'training tweak', nice.

[Donny]

 

[Donny]

The two above exercises can be substituted with a dumbbell rod loaded at one end and Pinch gripping a smooth Barbell plate with fingers(very old school)

[jpm101]

Very Old School..hundreds of years old, but still productive:

Indian clubs or club bells had been used for many years in the past.. Excellent for the grip, wrist, forearms, biceps and the total shoulder girdle.. Original purpose was training for holding a heavy sword, ax, pike, etc in battle. Though almost forgotten, Indian clubs are a superior exercise for  cardio. They are still around. and would think just as functional as kettle bells...may be even more. Indian clubs come in different weights. Maybe the'll make a comeback...who knows?

George Jowett (old time strongman) had a muscle building course which featured leverage type bars, which are excellent for gripping and forearm size. These bars had a weighted block on the end which could be adjusted closer the the hand, which reduced the power need to workout with them. Some of the old time strongmen had gripping(and grip crushing) power that was beyond belief. Records kept during those times were pretty right on.Could even use a long handle broom, with a lighter plate placed on the end, for another verson of those leverage bells of Jowett's.

Of course using a sled hammer (or a long handled regular hammer) builds great forearm strength. Can use them for all sorts of leverage movement, getting a pretty good complete grip, wrist and forearm workout. Twisting forearm exercises also hit the biceps quite well. One of the main functions of the bicep is to twist the hand back and forth..up and down.



Good Luck.

[Donny]

A steve Reeves Favourite was this Barbell lift... great power

[jpm101]

If I remember correctly  Reeves said he got a better lat stretch with the pinch grip on the plates. Believe he did these with the BB behind his back also, like a BB Hack squat.  

BB'ers will have an advantage, when doing DL's, to use different grips, like the extra wide Reeves version pinch grip (not only a good lat stretch but the lower traps and shoulder girdle receive a very fine stretch) or collar to collar if having a shorter arm span. A middle to extra close grip could be included for time to time, adding a bit of variety to DL'ing. Any one of these gives improvement to the grip, though not that nuch to regular forearm size.

We used some smooth 50lb plates, on a standard exercise bar, when doing this many years ago. No inner ridges to grip on the plates. Got to 300lb or so, after a while. Surprising how fast a normal grip will improve and get strong when given enough of a work load to handle. More surprising was how powerful the thumb really is.

Good Luck.

[Donny]

looks like the big powerlifters have learned from us Martial Artists...

[jpm101]

Might also suggest with an extra wide grip on the DL (pinch grip..collar to collar) that shrugging from that position can be quite rewarding. As mentioned before, that extra wide hand stretch gives a whole new feel to the traps, upper, middle and lower. Which also in turn influences the grip/forearms even more.

Good Luck.

[Donny]

Might also suggest the classic push ups on your knuckles,, putting more emphasis on the first two knuckles this simple but hard exercise strengthens the whole hand and forearm. Also tiger push ups which are not only a tricep exercise,which is good for a boxer but also forearm strength.

[Donny]

Check this out