Developing forearms

[Zirakzigil]

What's the best way. I have been lifting for 6 months now quite hard, and my arms, chest, back, and legs have all had noticeable size and tone gains. However as far as I can tell my forearms are still basically stick-figures. Any advice.

P.S. I am very thin boned, i can put my thumb + index around my wrist without touching skin

 

[bignate73]

carry weights constantly. dont use straps when lifting etc.

best bet is to do dbell shrugs and farmer walks for traps, that will hit your grip/forearms immensely.

as you finish your bicep workouts, hit some overhand grip curls, with a slight upward bend in your wrists throughout the movement.

 

[Zirakzigil]

I never use straps.

Farmer's walk eh? Leg day is this wed I shall try that.

Ill try overhand grip curls too.

 

[b fold the truth]

Uhhh ohhh..people are doing farmers walks now.

Get a thick bar too...a 2" bar and do all kinds of stuff with it.

B True

 

[Wizzyman]

Small bone structure can be an advantage. If you look at bb's like Flex Wheeler or Dexter Jackson who dont have huge bone structure. They look bigger than they really are. When you are finished deadlifts, put a couple of xtra plates on the bar, and just hold it for as long as you can. And hang from a chinbar for as long as you can.

 

[bignate73]

Uhhh ohhh..people are doing farmers walks now.

Get a thick bar too...a 2" bar and do all kinds of stuff with it.

B True

hell yeah, i just started them. nice little burn in the forearms and also some stiffness in the traps next day.

 

[Zirakzigil]

so is a farmers walk where i just grab some heavy ass dumbells and walk around the gym? sounds fun

 

[b fold the truth]

Yes...best if you have a straight away or can do them on the grass. You basically walk as far as you can....training your grip till it fails and the dbells fall. Use as heavy as you can.

B True

 

[Zirakzigil]

shit I'll have to do them in the gym, but still it sounds awesome

how many times a week do you usually do them, + how many sets?

I guess Ill do them on my leg day.

 

[b fold the truth]

I do mine once a week on event training day...and love them. Vary your weights and sets. 2-3 sets, depending on how hard you push yourself, will be great.

Check out my pics of me doing them here..

http://boards.elitefitness.com/forum/showthread.php?threadid=127916

I usually either use a pair of EZ curl bars or a special pair of 2" thick dbell I have to do them. My buddy made me some out of wood that I could add weights to last week. Can't wait to do farmers deadlifts!!!!

B True