Desperate for bigger forearms

[Irreligious]

I need bigger forearms, mine are too skinny looking and girly looking...

Can someone lay out what i'd need to do to achieve this?

I dont really have a big desire to make my whole arm bigger,but it'd be a bonus. I just dont know what exercises to do on what days. Please someone link me to something or lay out a plan for me,thanks


edit: ok i dont know about this but i'd like bigger forearms and "cut" looking biceps and triceps.

does that make sense?

 

[Lee]

do static hold and forarm curls for yer forarms

 

[BigBossMan]

do static hold and forarm curls for yer forarms

What he said.

I do deadlifts and they kill my forearms.

 

[Lee]

yea i love deadlifts for forearms

 

[Irreligious]

pardon my ignorance but how does on do dead lifts?

 

[jeremys]

pardon my ignorance but how does on do dead lifts?

go to the powerlifting board and read the sticky

 

[louden_swain]

Well since no one mentioned a number of exercises, let me assist you.

Here are some good forearm developers

UPPER

reverse barbell curls
hammer curls
reverse wrist curls
roll-ups (using bar, rope, and plate attachment)
zottman curls

INNER

wrist curls
behind the back wrist curls
dumbbell wrist curls
hand grippers

OVERALL DEVELOPMENT

gripping heavy barbells (deadlifts and rows)
gripping heavy dumbbells (rows and shrugs)
any curling movement will affect both parts of the forearm

 

[gmanlax7]

high volume masterbation

we're talkin possible addiction high volume
morning noon and night

 

[Irreligious]

Well since no one mentioned a number of exercises, let me assist you.

Here are some good forearm developers

UPPER

reverse barbell curls
hammer curls
reverse wrist curls
roll-ups (using bar, rope, and plate attachment)
zottman curls

INNER

wrist curls
behind the back wrist curls
dumbbell wrist curls
hand grippers

OVERALL DEVELOPMENT

gripping heavy barbells (deadlifts and rows)
gripping heavy dumbbells (rows and shrugs)
any curling movement will affect both parts of the forearm

can you tell me what combination would be good to use all the time? and how many reps and sets would you recommend?

sorry im a complete neophyte at this

 

[gmanlax7]

start with an upper, then an inner, and end with an overall forearm exercise

id do maybe 2 sets of each, and have the reps pretty high, at least 20

make them burn, then do more, this is how theyll grow

 

[michaelcoutts]

high volume masterbation
we're talkin possible addiction high volume
morning noon and night

Lol...Thats why my right forearm is alot bigger than my left.
Should try and switch hands for better symmetry.

 

[Thaibox]

My friend, if you don't know what deadlifts are, I'm assuming you don't lift at all.

It sounds like the only solution to your problem is not going to be doing 25# wrist curls in the corner of the gym. You need to start lifting for real. Your whole body needs to grow.

Popeye doesn't exist in the real world

 

[Lee]

lol, popeye had some beast forearms.

 

[Irreligious]

My friend, if you don't know what deadlifts are, I'm assuming you don't lift at all.

It sounds like the only solution to your problem is not going to be doing 25# wrist curls in the corner of the gym. You need to start lifting for real. Your whole body needs to grow.

Popeye doesn't exist in the real world

are you serious? damn man, i dont wanna get bigger all around, i just want normal looking forarms.

 

[louden_swain]

Use sets of 3 and 10-15 reps

 

[Thaibox]

are you serious? damn man, i dont wanna get bigger all around, i just want normal looking forarms.

I was pretty much saying that in regards to getting BIG forearms. You can get them big to an extent(which may be big enough for you) by isolating them. So, I didn't mean to make it sound like you HAD to grow everywhere. It just helps. Proportionate growth.

 

[strangebrew]

deadlifts are hands down the best lift for forearm size, I've always had skinny forearms and isolating them never seemed to help. Once I started deadlifting they've been growing like mad ever since.

 

[BlkWS6]

Maybe Im weird, but I dont think deadlifting has added much to the size of my forearms. Sure my grip has gotten stronger, but even when I was deadlifting over 500lbs I dont think my forearms were much bigger then when I wasnt deadlifting. As of lately, Im starting to do more isolation work for the forearms and see what that does.

 

[gmanlax7]

whats wrong with getting bigger all around ?

 

[coolcolj]

You need to squeeze your man meat harder

 

[Prime Rib]

Reverse curls get my forearms PUMPED, more so than any other excercise i've tried.

Don't be to concerned with them. Other lifts require the forearms anyway, so they'll grow as you put more time under your belt at the gym. I dont do much with my forearms at all and they're pretty damn big considering. I try to include them in most of my bicep workouts, such as curling your wrists as you do standing barbell curls. Stuff like that..


Josh

 

[Thaibox]

Check out Cyberpump.com's grip board(thanks to endpoint) for some cool ideas.

 

[beefybull]

Anyone measure their forearms?

I think I have the potential to have unnecessarily large forearms.