forearms

[dolemite3000]

I know this topic has been covered many times but I could use some of your help. I can't seem to get any growth in my forearms. I am looking for the real cut up vascular look in my forearms. I train them real hard when I do back and bis and I don't get much out of it. I do wrist curls, reverse barbell curls,and finger tip pull ups. Also my lower forearm (under side of my arm) is porportionately larger than the top part of my forearm and I am looking to add size to the top. Any help would be greatly appreciated.

 

[needsize]

I've got really good foreams but I think mine came from heavy deadlifts and never using straps

 

[jeremys]

oh yeah, heavy deadlifts w/ no straps. maybe some reverse curls or hammer curls?

 

[Legion Kreinak]

Reverse wrist curls (not barbell curls, you can add alot more to just your wrists rather than doing reverse curls and working biceps as well)

Uhm, use any sort of supplements to increase size gains in general... though we're being specific here. Hmm, I can't exactly say. I guess stick with it, add some more intensity, so reverse wrist curls as well, alot of 'em too. If you're getting burnt out from the training and it still doesn't work then I dunno. You should make gains regardless. Perhaps everything else is gaining too so you don't notice your upper-forearm or whatever. Sorry, I rambled alot.

Reverse wrist curls, pull-ups... that's all I can say I guess.

 

[dolemite3000]

Thanks for the advice. So would a lot of wrist curls (reg and reverse) do the trick? My gym also has a climbing wall, I was thinking about doing that. Also what is your opinion on climbing walls for exercise?

 

[RusPA81]

If you are looking to add size to your upper forearm then reverse curls and hammer curls would be your best bet. Also do them heavy. I do mine in the 6-8 range.

 

[jeremys]

hammer curls and reverse curls work the brachialis(sp?). the brachialis is important for upper forearm size and shape

 

[babymonkey]

Add weight to your arm when you jerk off. Just an experiment.

 

[endpoint]

as mentioned pulling exercises will help with forearm size (more than poofy wrist curls)

dont know if i like wrist curls.....almost no strength cross over into other movements, wrist rollers seem to keep more time under tension, and a better range of motion

as for being vascular and cut. try dieting.....gentics have a lot to do with veins

remember forearms are like any other muscle, and they need time to rest. they are involved in many exercises, and you must take into account the other exercises (and life activitys) that you do that involve them


Climbing walls are unreal for that particular type of strength/developement....but you must remember that not everyone can climb a wall....if you can, go for it. but for those that want "barbell strength" i think barbells are the way to go....but for functional strength...go for it. Also try rope climbing