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Forearms....
- Thread starter Borachon
- Start date
Yup, thick veiny forearms and neck really distinguish you as a gymrat when you have on a shirt.
I used to have easy growing upperarms. At some point i looked in the mirror and thought Geeez...with them relatively tiny forearms it just looks like baseball bat, so i started working them out with burning desire and this is where I developed my OCFB Obsessive compulserary forearm behaviour......
Every other day... and it allows me to train biceps only 1 * every 7-8 days as serious forearms training keep biceps full.
i like to shred them mofos with high volume:
7-5-10-10 reps hammer curl
7-5-10-10 reps reverse barbell curl
10-10-10-10 reps reverse grip cable curl
8 * 15 barbell wrist curl
8 * 15 dumbell wrist curl
I really like the improvements in gripstrength for my back workouts too!
I used to have easy growing upperarms. At some point i looked in the mirror and thought Geeez...with them relatively tiny forearms it just looks like baseball bat, so i started working them out with burning desire and this is where I developed my OCFB Obsessive compulserary forearm behaviour......
Every other day... and it allows me to train biceps only 1 * every 7-8 days as serious forearms training keep biceps full.
i like to shred them mofos with high volume:
7-5-10-10 reps hammer curl
7-5-10-10 reps reverse barbell curl
10-10-10-10 reps reverse grip cable curl
8 * 15 barbell wrist curl
8 * 15 dumbell wrist curl
I really like the improvements in gripstrength for my back workouts too!
Deathspell Omega
New member
I used to train my forearms religiously... That is, until I dislocated my one of the bones in my wrist while doing some really heavy wrist curls. It wasn't a serious injury at all, and I can still do Hammer Curls and Grip Work (I'm especially proud of the fact that I can now close the Ironmind COC#2 gripper 4 times in a row), but reverse and wrist curls still hurt pretty badly. 
Luckily enough, those are the only movements that hurt, and besides not being able to do them, the injury does not affect my training.
Deathspell Omega
Luckily enough, those are the only movements that hurt, and besides not being able to do them, the injury does not affect my training.
Deathspell Omega
Last edited:
MonStar1023
New member
FUCK YEAH I TRAIN FOREARMS EXCESSIVELY
As many of you know from the thread of my training journal I am doing the Serious Growth training program right now. Serious Growth doesnt include forearms in any of their workouts so I had to include them myself, hitting them with as many sets as I use for chest and back. I hammer my forearms 3 times a week using high reps (13-15) the first time, moderate reps (10-12) the second time, and lower reps the third time (8-10). I alternate exercises all the time but really love working them the burn the pain the feeling of exaustion just everything I mean I get a get pump usually forcing them into new growth. I agree with all of you that nothing looks better in the gym or even out of the gym than a thick neck (and traps) with a pair of veiny forearms hanging out of a t-shirt. You will never see a GREAT pair of upper arms without a matching set of GREAT forearms to match.
As many of you know from the thread of my training journal I am doing the Serious Growth training program right now. Serious Growth doesnt include forearms in any of their workouts so I had to include them myself, hitting them with as many sets as I use for chest and back. I hammer my forearms 3 times a week using high reps (13-15) the first time, moderate reps (10-12) the second time, and lower reps the third time (8-10). I alternate exercises all the time but really love working them the burn the pain the feeling of exaustion just everything I mean I get a get pump usually forcing them into new growth. I agree with all of you that nothing looks better in the gym or even out of the gym than a thick neck (and traps) with a pair of veiny forearms hanging out of a t-shirt. You will never see a GREAT pair of upper arms without a matching set of GREAT forearms to match.
blaster220
New member
just started actually... i need to overcome the wrist pain... 
