My forearms suck....need some help.

[psychedout]

After my Tri, Bi workout, I train forearms.

They aren't as good as I want them to be.

I usually do a few sets of wrist curls, and reverse BB curls.

Any suggestions for training forearms??

 

[Nonerz]

the guys probably could help you out on this one...

 

[Legion Kreinak2]

Do behind-the-back wrist curls. Use 2-3 sets of 8-10 reps. Hit them fairly heavy. If that's not working, eat and rest more.

They might be getting worked enough already if you do heavy curls, so be careful you're not overtraining them.

 

[CCIE]

rock climb

 

[cheesecake]

Farmers Walks and Dumbbell Farmers Drop Sets.
...chad...

 

[psychedout]

the guys probably could help you out on this one...

I knew someone was gonna mention tuggin it.

 

[DisCreeT]

play tennis

 

[psychedout]

play tennis

I get tennis elbow. J/K I am not that much of a pussy. I do enjoy raquetball though. Maybe that can be my new cardio.

 

[Atomic Punk]

Here's my routine: 60-90 seconds between sets. Last set of one lift, is usually super-setted with the first of the next.

1. Cross-Body Hammer Curls: 2 sets of 10.

2. Reverse-Grip Preacher Curls(Straight bar): 2 sets of 10.

3. Wrist Curls(Straight Bar or Dbells): 2 sets of 15. Pause at top.

4. Wrist Curls Behind the Back: 2 sets of 15. Pause at top.

5. Reverse Wrist Curls: 2 sets of 15. Pause.

6. Dbell Wrist Curls(standing. dbells at sides, palms facing body. Curling dbells in & up, towards the body). 2 Sets of 15.

You can also through in some hangs, where you just hold onto a straight bar loaded with weight, or from a pullup bar, until failure.

In my opinion, with muscles like these, it is more logical to focus on lactic acid buildup, rather than weight. Go heavy on behind-the-back barbell wrist curls, and you will more than likely find yourself performing a shitty looking shrug. Form, Full range of motion, and lactic acid buildup will have your forearms looking R-I-P-P-E-D after a few weeks.

 

[StRoNg_WoN]

Do strapless deads....

 

[thebrute]

strapless shrugs & rack deadlifts
hammer curls(light & heavy)
grippers(captains of crush)

i hope this helps. tb

 

[OfWolfandMan]

Thick bar curls-2" and 3" bars
Hammer curls-normal and cross body
Deadlift hold-barbell,dumbells,or farmers implements
Farmers walk-db's or farmers
Hercules hold in the cable crossover thing-different finger combinations
No straps on anything

These are the sort of things I do.My forearms arent amazing,but then again I dont really train them directly,or focus on getting huge forearms,but they are getting bigger and stronger.Every once in a while I might superset deadlift holds with behind the back wrist curls,or extensions..or I might do different wrist curl and extension movements with bands,or use the grippers

 

[phatman42]

One Wicked Wrist Roller from ironmind is what i use, brutal forearm workout!!!

 

[Atomic Punk]

One Wicked Wrist Roller from ironmind is what i use, brutal forearm workout!!!

I havn't done them shits since High School bro! Definitely a killer forearm exercise though. If my gym had one, I'd do those all the time. I might make one now that I have it on my brain. Thanks. Karma 4 u.

 

[therobber]

Do strapless deads....

yea.......heavy deadlifts will blow em up for sure

 

[psychedout]

Do strapless deads....

Yah I do these, when i'm not on Dbol anyway... oh well 2 more days left after 5 weeks with no deads.... lower back pumps were way to much to handle.

 

[psychedout]

What is this "farmers walk" deal?

 

[OfWolfandMan]

Farmers walk-If youve watched a strongman competition on tv,or checked some of Bfolds picture threads,I know youve seen it.You have a weight(usually a dumbell,or farmers implements) in each hand and walk with it.Thats basically it.

 

[joltman]

do a couple of forearm exercises after each workout

 

[Him1]

Try doing your forearm workout first, or supersetting them w/ biceps movements(at the beginning of the workout) when you're very fresh. Make them the priority. They're like calves, everybody throws them a the end of the workout for a few sets when the intensity is lower.

 

[ffknight84]

I get tennis elbow. J/K I am not that much of a pussy. I do enjoy raquetball though. Maybe that can be my new cardio.

I have wicked tennis elbow from throwing the jav in HS b4 i found Lax. I do play raquet ball sometimes tho till it starts to hurt.

 

[Debaser]

In my opinion, with muscles like these, it is more logical to focus on lactic acid buildup, rather than weight.

What makes you think the forearms are made up of different tissue than, say, your legs or chest? You're doing a TON of volume. I do about 12 sets total for 2 full workout days, you're doing that much for just your forearms.

 

[Atomic Punk]

What makes you think the forearms are made up of different tissue than, say, your legs or chest? You're doing a TON of volume. I do about 12 sets total for 2 full workout days, you're doing that much for just your forearms.

It shows too. Every line, every muscle is poppin. Thanks for the acknowledgement.

 

[Gigantasor]

I take one day a week, call it a beach day, and I work forearms alone. I do 4 excercises that are specifically intended to make the forearms die. By the end of the workout my arms hurt so bad due to increased blood that I think I'm gonna keal over. I also try to work them in one other time a week.

Try taking a rest before doing your forearms. I wouldn't recomend doing them on the same day as arms though. You will not get optimal performace or range of motion if you do.

Good luck.

 

[Debaser]

It shows too. Every line, every muscle is poppin. Thanks for the acknowledgement.

What's your height/weight/bodyfat percentage?