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MonStar1023 said:
What is an Apollan's Axle you say??? (j/k) An apollan's axle, is a bar that is about 2 inches in diameter. Meaning the middle part of the bar is as thick as the ends.
Official: Building MASSIVE Forearms
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What is an Apollan's Axle you say??? (j/k) An apollan's axle, is a bar that is about 2 inches in diameter. Meaning the middle part of the bar is as thick as the ends.
MonStar1023
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I am curious where could I find something like that?
edgecrusher
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Ironmind.com carries that and an assortment of power products.
MonStar1023
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I hammered my forearms last night and I am going to post what I did because they got a GREAT pump along with a terrific burn..
I started off with 5-6 sets of hangs from a chin-up bar. Just hung my bodyweight (240 lbs.) until my grip just totally gave out. Then I moved onto 2 giant sets of one-db reverse wrist curls, one-db wrist curls, one-db twists, and finished with a towel wrapped around a 40 lbs. db and gripped that for 60 seconds. BURNT OUT one forearm at a time. GREAT pump and burn throughout forearms and fingers... Then I finished with 2 supersets of reverse wrist roller followed by bodyweight hangs.
Quick question for ballast or other forearm experts... is it okay to train forearms every other day? I think that every other day training will work best for me.. what do you think? Is this too much or too little?
I started off with 5-6 sets of hangs from a chin-up bar. Just hung my bodyweight (240 lbs.) until my grip just totally gave out. Then I moved onto 2 giant sets of one-db reverse wrist curls, one-db wrist curls, one-db twists, and finished with a towel wrapped around a 40 lbs. db and gripped that for 60 seconds. BURNT OUT one forearm at a time. GREAT pump and burn throughout forearms and fingers... Then I finished with 2 supersets of reverse wrist roller followed by bodyweight hangs.
Quick question for ballast or other forearm experts... is it okay to train forearms every other day? I think that every other day training will work best for me.. what do you think? Is this too much or too little?
Monstar-You flatter me.I'm no expert ,but, I think training the forearms 3x week on non-consecutive days is a beneficial training frequency.The forearm muscles seem to recover quite quickly, but it also depends on the intensity of the movements you are doing.It would be hard to recover from bar hangs and farmers walks if they were done 3x per week.Here is a useful and often overlooked training system to be used for muscle groups that are being trained 3 times per week:The heavy-light-medium day system.Bill Starr pulled this one out of the mothballs and brought it to the attention of many who read his articles in Ironman Magazine and some of his other publications.What you do is take the exercises you are doing for this particular muscle group and categorize them according to their intensity levels.As an example using forearms, lets say you choose four exercises to do during the week:bar hangs,thick bar reverse curls,wrist rollers,captains of crush grippers.Obviously, the most demanding exercise out of these four would be bar hangs because of the amount of weight that can be used.You perform these on your heavy day(say monday).The light day(wednesday) follows the heavy day in order to allow for a bit of recovery before hitting them hard again.On the light day you could probably do the wrist roller and the grippers.Both are pretty tame compared to bar hangs.This leaves the thick bar reverse curls(which are fairly demanding) for your medium day on Friday.This is just a suggestion that will potentially allow you to avoid overtraining frequently trained muscle groups.You can get a better grasp of this system by reading Starr's stuff.In short, yes.I think 3x per week is fine in my opinion.BTW Monstar-I just started doing one-arm hangs again.At 183 and holding a 15 ib dumbell in the other hand, I got 36 sec with the right hand and 27 with the left.That was four days ago and my forearms still have that deep ache in them.Thanks for reminding me of good old grip work!
MonStar1023
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ballast-
Whatsup bro? Yeah I honestly think that going hard and heavy blasting your forearms the way that I do 3x a week is definitely overtraining... mine look like theyve shrunk!! Its such a shame haha I thought they were growing and today they looked puny as fucking hell.
Anyway I am probably going to go with something like 1 day on, 2 days off for my forearms. Really kill them one day then maybe take 2 days off from them. This might even be too much I dont know yet.
I know that the natural bodybuilder with the biggest pair of forearms I have ever seen belonged to this guy Matt from my gym. His upper arms probably measured around 16" inches and I swear to god his forearms were 15.5" plus and SHREDDED. His method of training forearms were HARD & HEAVY once a week then using non-weight exercises every other day. Obviously worked for him because his were blown up like bowling pins!!
Whatd you think?
Whatsup bro? Yeah I honestly think that going hard and heavy blasting your forearms the way that I do 3x a week is definitely overtraining... mine look like theyve shrunk!! Its such a shame haha I thought they were growing and today they looked puny as fucking hell.
Anyway I am probably going to go with something like 1 day on, 2 days off for my forearms. Really kill them one day then maybe take 2 days off from them. This might even be too much I dont know yet.
I know that the natural bodybuilder with the biggest pair of forearms I have ever seen belonged to this guy Matt from my gym. His upper arms probably measured around 16" inches and I swear to god his forearms were 15.5" plus and SHREDDED. His method of training forearms were HARD & HEAVY once a week then using non-weight exercises every other day. Obviously worked for him because his were blown up like bowling pins!!
Whatd you think?
MonStar1023
New member
ballast-
Yeah Ill prolly end up sticking with an every other, or an every 2 days forearm split. Well see what happens. Anyway I wanted to tell you that I dont do any kinda light workout. My forearm workout lasts around 20-30 minutes and its INTENSE. Hangs, wrist roller, all kinds of shit like that ya know what I am saying bro? Its heavy & intense with a lotta volume.
I dont know I mean I want my forearms to really grow big time so I dont know what else I can do!
Yeah Ill prolly end up sticking with an every other, or an every 2 days forearm split. Well see what happens. Anyway I wanted to tell you that I dont do any kinda light workout. My forearm workout lasts around 20-30 minutes and its INTENSE. Hangs, wrist roller, all kinds of shit like that ya know what I am saying bro? Its heavy & intense with a lotta volume.
I dont know I mean I want my forearms to really grow big time so I dont know what else I can do!
MonStar1023
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Yeah I know haha I honestly cant decide what to do.. I know that forearms definitely recover and respond quickly to intense workouts. I guess just because their used so often on a daily basis.
Its really confusing if you ask me I cant decide what to do for them!!
I am thinking about going with the every other day thing like you said you did... I dont know if that will be overtraining or not. Do you think its even possible to seriously overtrain the forearms I mean hitting them hard & heavy every other day might be enough to really make them grow.. same goes for calves, traps, and/or abs.
Its really confusing if you ask me I cant decide what to do for them!!
I am thinking about going with the every other day thing like you said you did... I dont know if that will be overtraining or not. Do you think its even possible to seriously overtrain the forearms I mean hitting them hard & heavy every other day might be enough to really make them grow.. same goes for calves, traps, and/or abs.
