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Getbig Bodybuilding Boards => Training Q&A => Topic started by: RJB on June 23, 2006, 09:42:56 AM
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My forearms are, and always have been, lagging behind everything else. They are naturally small. Presently, I train them once a week. Also, I only use straps to deadlift, so they get a decent workout when I train back as well. How many days a week should I train them and what should I do for them. These little things are annoying me.
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Twice a week:
-Wrist curls, front & back
-Reverse curls-a substitute for wrist curls, see which you prefer
As far as using straps, IMO going without will improve your grip strength, but for development with or without doesn't matter as much as the direct work listed above.
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Pick new parents.
;D
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use straps only when you can no longer hold onto the weight...
it's helping me a ton because i'm benefitting from both worlds!
barbell wrist curls are the king of muscle builders...behind the back you should be able to rep super heavy weights with ease!
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Pick new parents.
;D
I'll pass on that. They don't have big forearms, but they never did crack or anything, so it's OK.
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What excercises do you currently use and do your other bodyparts grow?
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What excercises do you currently use and do your other bodyparts grow?
Wrist curls, front and back. That's all I've been doing. Everything else, besides calves, grows. Damn calves and forearms.
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Do barbell wrist curls on a bench superset this with seated hammer curls. Just a cpiple of sets, 12 to 15 reps. Try and let me know how it goes ;)
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Ok well they can be very stubborn unless you have good genetics for it, then you'd probably wouldn't need to work them at all (Lee Priest doesn't ever train his for example and they're among the biggest, if not the biggest around)
There's a number of things you can do though and try, first you need to evaluate if what you've done so far helped or not and if you've done it long enough, then you could do less if you suspect they get too much work done considering other excercises where you use 'em (overtrained) or if you need to do more... then there's numerous variations of sets, reps and exercises you can try...
As for exercises... I'd add hammer curls if you haven't allready.
Then there's the stationary wrist roller, if your gym has one... a sledge lever might be worth trying, or if you can afford it, get the formulator :D
(http://www.functionalhandstrength.com/images/the_formulator_logo.jpg)
(Popeye uses them...)
(http://www.functionalhandstrength.com/images/the_formulator_forearm_strength.jpg)
but it's pricey, and heavy to ship... http://www.functionalhandstrength.com/formulator.html
$170 :o
You could try various supersets... for example
thick bar reverse curls then immediately hammercurls and end it by holding for 30 seconds
or wrist curls superset with thick bar hold
good routine used by armwrestlers.
there's other exercises, like towel chins
Good luck
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i definitely support the idea of towel chins and no strap deadlifting... then it just takes time... my forearms used to be unspectacular... but after 12 years of lifting they have turned beafy... they will respond... it will just take time
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i definitely support the idea of towel chins and no strap deadlifting... then it just takes time... my forearms used to be unspectacular... but after 12 years of lifting they have turned beafy... they will respond... it will just take time
I agree....No straps really helps and still training heavy, cable rows, shrugs, hammer curls....after doing all these kinds of excersises they will grow.
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No straps really helps and still training heavy, cable rows, shrugs, hammer curls....after doing all these kinds of excersises they will grow.
Not sure that's true-pros with excellent genetics sometimes have average forearms, most likely because they don't put much time in.
Do direct work twice weekly. Straps are great for putting max. loads on a muscle; no straps is good for building a strong grip but is not necessarily sufficient itself for good development.
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I use straps "ONLY" when my grip is giving out,And I cant concentrate on the main muscle/'s I'm training.Then it's O.K. IMO.But dont get dependant on them.I made that mistake,And my forearms lagged.But most importantly I started getting wrist splints.So I laid off using the straps awhile,And got to doing wrist curls(Over/Underhanded/Side to Side)The pain went away,And my forarms are comming up now.
So take it easy with the straps.They're only a tool to help you along.Not get you through every workout.And train those forearms 2X's wk.Tie a rope to a plate.Tie the other side to a dumbell bar.Hold it out infront of you(overhanded).Roll the plate up to the bar.Then roll it back down again.These will fry your forearms.
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This read had me thinking of when I was younger & religiously trained forearms.Used to love training them & the burn they recieved.Buddy & I used to do just wrist curls & reverse wrist curls.Every now & then (maybe every 2nd or 3rd workout) throw in 2-3 sets of reverse curls also at the beginning.We always supersetted the wrist curl exercises while seated on benches facing each other.1 of us would finish one of our sets then the other guy got the bar & started his set while the other guy did his reverse wrist curls.Bars got passed back & forth till the total sets were finished.We always went for 15-25 reps or we couldn't budge the bar.They say you personally prefer to roll or unroll the fingers while doing this exercise.I always preferred to unroll my fingers as I always felt it more towards the wrist area of the arm if I did so.Of course the reverse wrist curls are 1/2 the weight or even less than what you use for the regular wrist curls.
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This read had me thinking of when I was younger & religiously trained forearms.Used to love training them & the burn they recieved.Buddy & I used to do just wrist curls & reverse wrist curls.Every now & then (maybe every 2nd or 3rd workout) throw in 2-3 sets of reverse curls also at the beginning.We always supersetted the wrist curl exercises while seated on benches facing each other.1 of us would finish one of our sets then the other guy got the bar & started his set while the other guy did his reverse wrist curls.Bars got passed back & forth till the total sets were finished.We always went for 15-25 reps or we couldn't budge the bar.They say you personally prefer to roll or unroll the fingers while doing this exercise.I always preferred to unroll my fingers as I always felt it more towards the wrist area of the arm if I did so.Of course the reverse wrist curls are 1/2 the weight or even less than what you use for the regular wrist curls.
so how did it go, did you end up packing size on your forearms
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Wouldn't have posted if it didn't work for me.Key word being "me" there right?
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Grip strength and forearm size do not always go hand in hand. Gripping exercises alone, like heavy DL's, pinching a pair of BB plates together, chinning from a beam with a pinch grip, etc, do not always produce a muscular, large forearm. Basic wrist bone size & length can influence forearm mass. A lot of somewhat skinny looking forearms can be very surprising in their power.
Most men want that impressive goose neck affect, when showing the belly of the forearm, along with forearms that look like there are steel cords udser the skin. As suggested before by some ot the other guy's, BB wrist curls can be effective, if the bar is started at the last joint of the fingers and fully contracted at the top position & very hard. Reverse wrist curls with the thumbs over the bar. Can also do any form of wrist curls with a BB, while standing. Might also consider using a cable bar hookup rather than a regular BB, at times, for wrist curling. Resistence is kepted on the curling of the wrist throughout the movement, not so much with the BB (if the arms are resting on the knees). The old fashion dowel (broom handle, etc), rope and BB plates can give good results. Holding two heavy DB's at each side and wrist curling is effective. Might try taking a full sheet of newspaper (prefered the NY or LA times) , start at a corner, and just wad it up into a toght ball. Great burn, also. God Luck.
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I find that wrist curls hurt the shit outa my wrists, so i just do reverse bicep curls and hammer curls.
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Thanks fellas. I think I'll work them twice a week and try some of the excercises you've recommended. And I'll masturbate more.