Official: Building MASSIVE Forearms

[MonStar1023]

Official: Building MASSIVE Forearms / Increasing Grip Strength

I wanted to know how on these boards has dramatically increased their forearm mass/development? I really wanted to thicken up my forearms as much as possible during the next 3-4 months and I wanted to know the best way to go about doing this?

What I have decided to do was buy a small hand gripper from a local sporting goods store and squeeze that throughout the day. This seems to help my forearms stay rather pumped and really keep my hands working all day long.

I am thinking about going with this type of routine..
1) training my forearms 1-2x per week depending on soreness really flaming them with a bunch of different exercises on a day by themselves or with another weak muscle group like traps and neck that need individual attention
2) working my forearms with a non-weight exercise (hand-gripper) everyday throughout the day to help with blood-flow and/or recovery

Anyone that knows a lot about grip-strength and/or really thickening up forearms please REPLY ASAP!

 

[MonStar1023]

Also I was thinking about including direct grip work like holding 3 10 lbs. plated (smooth side out) for as long as possible to really focus on grip strength along with direct forearm development.

 

[mekannik]

Goto http://www.ironmind.com/ and look up the book MASTERY OF HAND STRENGTH by John Brookfield. Really cool excercises and "how to" make your own at home equipment. I've made some decent strides in strength and size after a month or two using different excercises from his book.

He outlines general programs, lists alot of different excercises (grip, crush, finger, pinch), and alsot groups excercises by sport specific needs.

The book reads on a 6th grade level (which will be a challenge for some on this board- j/k) - but the illustrations and excercises are pretty cool and damn effective.

 

[big calvin]

i like rev. curls and static holds.

 

[MonStar1023]

Yeah I definitely would rank reverse ez-bar curls WAY up there on the list of BEST forearm exericises!


Ill give that book a shot maybe... please post some instructions on how to build homeade forearm exercises!!

 

[MonStar1023]

Re: Official: Building MASSIVE Forearms / Increasing Grip Strength

I am thinking about going with this type of routine..
1) training my forearms 1-2x per week depending on soreness really flaming them with a bunch of different exercises on a day by themselves or with another weak muscle group like traps and neck that need individual attention
2) working my forearms with a non-weight exercise (hand-gripper) everyday throughout the day to help with blood-flow and/or recovery

BUMP... critique!

 

[ballast]

Monstar-your program looks ok.If you really want to blow up your forearms, try so real heavy exercises.Here are a few favorites I have used:
1)One-Arm Hangs from a chin bar, using extra weight if possible.-This is one of the most productive exercises I have used to increase size and strength in the forearms.You are basically supporting your entire bodyweight with one arm.Shoot for 60 sec with each hand starting with the weak side first.
2)Farmers Walks for distance.
3)One-Arm Deadlifts using an olympic bar-low reps
4)Wrist Roller
5)Plate Pinch Gripping
6)Standing Curls with a sandbag gripping the fabric of the bag instead of handles or a strap.
Through experimentation, I've found that the forearms respond best to long times under tension.Also, if you are going to get a hand gripper, go to the Ironmind site and order their Captains of Crush Grippers.Those sporting goods models will have you bored to tears.
A few of my old training partners and I use to train on strongman like routines and included atleast two grip exercises for each workout.Our forearms increased strength dramatically.

 

[Welsh power house]

what is the best forearm developer?????
I am already deading, benching and rowing twice a week, so i only want one exercies to do!

all veiws will be cool!!!!!
cheers!

 

[MonStar1023]

ballast...

Thanks for the great reply bro. Definitely appreciated.. today I am going to do traps, bis, and forearms and Ill be doing one-arm hangs like you said, then a giant set that consists of seated barbell wrist curls, reverse wrist roller, and dumbbell twists, and finishing with pinching plates for time. If I dont feel like this is enough I might add another exercise.

 

[ballast]

Monstar-Sounds good.I think you'll like the one-arm hangs.They are a very humbling exercise.I saw a rock climber doing these in the gym once.Can't remember for sure, but I think he was also holding a 50-ib dumbell in has other hand and he hung for atleast a minute.