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Getbig Bodybuilding Boards => Training Q&A => Topic started by: texasRUSH on April 07, 2006, 08:43:56 AM

Title: forearm size
Post by: texasRUSH on April 07, 2006, 08:43:56 AM

as a consensus do they respond to higher reps or lower reps and heavier weight?

Title: Re: forearm size
Post by: newdumbell303 on April 07, 2006, 11:17:25 AM

most will say they respond better to higher reps.

Behind Back Wrist curls 3 sets of 25
Wrist Curls 3 sets of 25
Reverse Grip Cable Curls - 3 sets of 25
Reverse Grip Preacher Curls - I like to go heavy with these, does wonders for the grip too, 3 sets of 5-10

but yea, keep high reps, and just keep deadlifting and shrugging and theyll grow along with your other bicep work too.

Title: Re: forearm size
Post by: blondmusclhunk on April 07, 2006, 02:17:23 PM

I think forearms like calves are hard to train depending on frame and genetics. I have great forearms but  never really train them.

Title: Re: forearm size
Post by: brianX on April 07, 2006, 02:37:57 PM

Get strong on the basic lifts. Your forearms will grow.

Title: Re: forearm size
Post by: Bast175 on April 07, 2006, 02:59:47 PM

Low reps.  Not using wriststraps for shrugs and other barbell exercises will stimulate them plenty though.

Title: Re: forearm size
Post by: MidniteRambo on April 11, 2006, 08:34:05 AM

I have a 1hr commute each way, so I use a wrist squeeze device three times per week (M, W, Fri).  Its low resistence, so I need to go high rep.  I've worked up to 5 sets of 300 each way (3,000 per day, 9,000 per week).  Since I started this routine, my forearms have developed a wicked "Cobra" shape with decent vascularity.  I'm sure my regular workout (weighted pull ups, heavy shrugs, etc) have contributed to the overall mass.

Title: Re: forearm size
Post by: Jr. Yates on April 11, 2006, 12:27:36 PM

training them always felt great, i loved the massive pump they get but I tried just not using straps and thats when they grew and im glad i did because my grip used to suck now they will get pumped just from shrugs or cable rows and whatnot.

Title: Re: forearm size
Post by: Dnizneer on April 11, 2006, 03:57:41 PM

Quote from: texasRUSH on April 07, 2006, 08:43:56 AM

as a consensus do they respond to higher reps or lower reps and heavier weight?

They respond very well to nudy mags and lotion.

Title: Re: forearm size
Post by: Sir William Idol on April 11, 2006, 04:12:26 PM

arm wrestle someone your match and your forearms will reach levels of soreness you've never thought possible