building forearms

[b fold the truth]

I know that we did the hercules hold with rolling handles last week and it really fried my forearms. You can do these on your cable cross machine at your gym...unless you can figure out a way to do them with more weight...

B True

 

[Hannibal]

I think they're pretty cheap...I'll ask Hannibal where he got it.

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1255&variation=&aitem=26&mitem=33

$32.95 from ironmind.com

 

[Thaibox]

You can use a sledge to do what Spatts mentioned.

Endpoint's right about multiple training angles for a lot of muscles. Your hands can hold, crush, and pinch...each requiring different parts of the forearm.

I'm a relative newbie in the world of serious grip/forearm training, but I'm quickly learning that its actually fairly complex.

 

[WarriorPL]

Thanks for all the help and links all!

 

[PlatnumKowboy]

I saw a guy take two sledge hammers facing opposite directions in both hands and slowly clean it to his shoulder and press it overhead. That guy was a grip monster though cause it's much harder than it sounds.

 

[nevertoobig]

Check this webiste for advice on building mass to the forearms: -

Mega Gainer Website

 

[SAGAT]

i can tell you these exercises worked great for me;
wrist curls
the exercise where you roll up a plate that's attached to a stick with a rope (don't know the name lol)

also, try 'squeezing' the bar hard when doing all other exercises.

 

[Y_lifter]

i can tell you these exercises worked great for me;
wrist curls
the exercise where you roll up a plate that's attached to a stick with a rope (don't know the name lol)

also, try 'squeezing' the bar hard when doing all other exercises.

Wrist Roll ups
I post this on every forearm thread.
Burns the heck out of them especially if you are standing on a bench so the rop is real long.

Roll up both ways
Palms up and Palms down

 

[SAGAT]

Wrist Roll ups
I post this on every forearm thread.
Burns the heck out of them especially if you are standing on a bench so the rop is real long.

Roll up both ways
Palms up and Palms down

RIGHT that was the name....i forget it every f'n time!

 

[Vortexx]

- towel chins
- sandbag curls
- reverse curl with thick bar
- spider hammer curls with the triceps bar ( lie on your belly on an incline bench, let your arm hang down, this position of your arms will make it easier to flex the brachialis for additional arm size)

I will most certainly start to include those wristhammers, as a matter a fact, I will see what happens if you attach two small hammers to a regular barbell and do reverse curls with it, your wrist will have to do an extra annoying stabillizing job.