Forearm training

[Xtreme2001]

How many times/week do you include your forearms in your workout? What kind of excercises do you for them, including sets/reps?

I need to put some mass on mine.. Any info would be great.

Thanks

 

[GreekGodGenetics]

I do forearms 2-3 times aweek because they are slow twitch muscle fibers so they heal quickly.

reverse curls
Seated Farmers
forearm curls
forearm extensions

and other exercises work the forearm and grip like:

deads
chins
bent overs rows
shrugs


hope this gets you started.

 

[diamonddiceclay]

1 day a week-hammer curls

 

[Xtreme2001]

Thanks.

DDC- do you add those in with your Bi workout? So it works both?

 

[Phenotype X]

I do forearms 2-3 times aweek because they are slow twitch muscle fibers so they heal quickly.

reverse curls
Seated Farmers
forearm curls
forearm extensions

and other exercises work the forearm and grip like:

deads
chins
bent overs rows
shrugs


hope this gets you started.

What are seated Farmers?

 

[110%]

hey bro, use the search function and type in forearm training or something like that, look for a thread by monstar. it was a while back like 100 posts it got up to or so, you will find soem good advidce in there.

 

[diamonddiceclay]

Thanks.

DDC- do you add those in with your Bi workout? So it works both?

it's a forearm exrcse

 

[power22]

I do all my forearem training at night when Im watching tv. I have a 20 pound dumbell and just do wrist curls until it burns. i do about 4 to 5 sets on each are for about 25 reps. i do this 2 or 3 times a week and it works, my forearms are always rock hard

 

[Welsh power house]

Forearm muscles get worked everyday out of the gym anyway. They get taxed really hard from every free weigths session you do, esp back and bicep work. Only do extra forearm work if you want really thick, chuncky forarms and dont over dot he training like most of the above do.
Pick ONE exercise and do 3 or 4 sets on back/bis day.

 

[Phenotype X]

I'm real lazy with the forearms and just tell myself that I'm working them when I do hammers and also when I don't use straps for back, or when doing shrugs.