Please Scroll Down to See Forums Below Monstar-Yes, I think it is possible to overtrain the forearms, just like any other bodypart.But, I think it takes more work to overtrain them.I don't think training them every other day for 3 days a week is too much, unless you have limited recovery ability, in which case, you're 1 on 2 off would be a good idea.I have trouble finding a good routine as well.The best thing to do is pick a few exercises you like and can progress on and do them.I've alternated my forearm/grip routine somewhat.I do one-arm bar hangs on one day,sandbag curls on the next training day and farmer's walks on the third training day.Those are my core movements.Once I have finished the core movement for that day, I'll experiment with a few other minor grip moves.Experiment being the key word.I might do supersets of towel chins and pinch gripping or reverse curls supersetted with hammer curls with thick dumbells.As long as the core movements are progressing, I can have fun with the other exercises.Kinda just tinkering around to see what works good.I don't want to do too many grip exercises as it will detract from my other weight exercises.Keep at it.I'm sure you'll find a productive routine.
Official: Building MASSIVE Forearms
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MonStar1023
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Whatup bro? Yeah defintely I am going to give farmer's walks a try tonight and see what happens.. also I wanted to ask you how your forearms are responding to really hitting them hard and heavy again? Looking like Popeye yet?
Ill be doing farmer's walks, then some wrist curls and some more isolative forearm work rather than direct grip work.
Also where do you find sandbags cheap? And how do you curl them?
Whatup bro? Yeah defintely I am going to give farmer's walks a try tonight and see what happens.. also I wanted to ask you how your forearms are responding to really hitting them hard and heavy again? Looking like Popeye yet?
Ill be doing farmer's walks, then some wrist curls and some more isolative forearm work rather than direct grip work.
Also where do you find sandbags cheap? And how do you curl them?
MonStar1023
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I fucking murdered my forearms yesterday boy! Damn! I started off with 5 sets of farmer's walks in the backyard for as long as I could go. FLAMED my forearms.. then I moved onto a triset of seated bb wrist curls, reverse wrist roller, db twists, and finished with holding 40 lbs. dbs with the handles covered in Vaseline. Damn was it slippery!! Fucking burned the hell outta my grip bro.
I fucking murdered my forearms yesterday boy! Damn! I started off with 5 sets of farmer's walks in the backyard for as long as I could go. FLAMED my forearms.. then I moved onto a triset of seated bb wrist curls, reverse wrist roller, db twists, and finished with holding 40 lbs. dbs with the handles covered in Vaseline. Damn was it slippery!! Fucking burned the hell outta my grip bro.
Monstar-Good workout!For the sandbags-I always go to the local army/navy surplus store.The best type of bag to get are the old canvas seabags that are loaded from the top.You don't want the kind with the zipper across the length.The top loading ones are better suited for sandbag exercises.You can get the sand from anywhere, but try to get the kind you put in a sandbox for a child.Be sure to put the sand inside a HEAVY DUTY trashbag or two.Most seabags will allow you to put atleast three or four 50-ib bags of sand inside it, but for curls, you will probably only need to start out with between 50-75 ibs.So be sure to purchase atleast that much sand.For extra weight, throw a dime or quarter plate on top.
To do the sandbag curls, grab the fabric of the bag, not the straps.Use a hammer grip(palms facing each other).The lower down the bag you grab, the more difficult the curl becomes.Start out by grabbing the bag near the top and to increase the difficulty, work your grip down the bag(optional).
Keep at it.My forearms are already blowing up.I'm doing farmer's walks tonight.Can't wait.
To do the sandbag curls, grab the fabric of the bag, not the straps.Use a hammer grip(palms facing each other).The lower down the bag you grab, the more difficult the curl becomes.Start out by grabbing the bag near the top and to increase the difficulty, work your grip down the bag(optional).
Keep at it.My forearms are already blowing up.I'm doing farmer's walks tonight.Can't wait.
MonStar1023
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I have a few questions though bro... the first being that is it okay to train biceps the day after a grueling forearm workout? Like is that okay to do? I am doing my forearms 3x per week now and I am wondering also.. how do I know if I am overtraining them or not?
I really want to make sure I pushing for growth not making them smaller. I definitely gotta giev sandbag curls a try..
I want to make sure that I am not overtraining though..
HELP
I have a few questions though bro... the first being that is it okay to train biceps the day after a grueling forearm workout? Like is that okay to do? I am doing my forearms 3x per week now and I am wondering also.. how do I know if I am overtraining them or not?
I really want to make sure I pushing for growth not making them smaller. I definitely gotta giev sandbag curls a try..
I want to make sure that I am not overtraining though..
HELP
Monstar-Because the forearm muscles are involved in all biceps exercises, I don't think it would be a good idea to do biceps one day and forearms the next or vice versa.Because the forearms are involved in alot of exercises(deadlifts,chins,rows,curls), you are probably going to have to dump most of your pulling exercises into one day per week i.e. doing back/bis on the same day.This might cause some problems in regards to your training split, depending on how it is layed out and what exercises you use.But, if you want to specialize on your forearms for a while, you will have too make adjustments like these.I don't know what your current routine is, but, to give you an example of a good back/bi routine that involves most pulling exercises:
1)Chins or Rows
2)Deadlifts
3)Curls
4)Forearm exercise
Then on two other non-consecutive days per week, you can do additional grip work.This type of scheduling is the best way I know of to reduce overlapping days that involve the pulling muscles and is just an example.Another thing you may want to try is the heavy-light-medium system I told you about earlier.Just figure out your priorities and schedule your workouts/exercises accordingly.The primary thing you want to avoid while specializing on the forearms is too many consecutive workouts involving pulling exercises.Also,Start out with a low overall volume and GRADUALLY build your way up.Too much volume right away, and you'll probably overtrain.On the overtraining issue, you should be able to tell when you are overtrained.One thing to look for is if you are having trouble using poundages one week that you handled easily the previous week.For forearms, if you have that deep ache in them, they are probably in need of additional recovery.Let me know if you need any other suggestions or ideas.
1)Chins or Rows
2)Deadlifts
3)Curls
4)Forearm exercise
Then on two other non-consecutive days per week, you can do additional grip work.This type of scheduling is the best way I know of to reduce overlapping days that involve the pulling muscles and is just an example.Another thing you may want to try is the heavy-light-medium system I told you about earlier.Just figure out your priorities and schedule your workouts/exercises accordingly.The primary thing you want to avoid while specializing on the forearms is too many consecutive workouts involving pulling exercises.Also,Start out with a low overall volume and GRADUALLY build your way up.Too much volume right away, and you'll probably overtrain.On the overtraining issue, you should be able to tell when you are overtrained.One thing to look for is if you are having trouble using poundages one week that you handled easily the previous week.For forearms, if you have that deep ache in them, they are probably in need of additional recovery.Let me know if you need any other suggestions or ideas.
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MonStar1023
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Yeah I definitely think that I am overtraining my forearms like BIG TIME. Today when doing arms I was trying vigorously to get a pump in my upper forearms (the main muscle used in hammer curls) and it wouldnt pump @ all.
That really got to me because that muscle always explodes into Popeye-sized. I am going to take a few days off from forearms and maybe lifting all together and do some cardio and start back again with a lot less frequency for forearms, traps, etc.
Yeah I definitely think that I am overtraining my forearms like BIG TIME. Today when doing arms I was trying vigorously to get a pump in my upper forearms (the main muscle used in hammer curls) and it wouldnt pump @ all.
That really got to me because that muscle always explodes into Popeye-sized. I am going to take a few days off from forearms and maybe lifting all together and do some cardio and start back again with a lot less frequency for forearms, traps, etc.
MonStar1023
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Check out this split bro I havnt decided on which one to go with!! I am REALLY seriously trying to find a good split thats definitely NOT overtraining my traps, forearms, calves, or abs... I kinda wanna hit my forearms 2x per week, and maybe traps 2... I dont know calves 1-2 also.
Check out this split bro I havnt decided on which one to go with!! I am REALLY seriously trying to find a good split thats definitely NOT overtraining my traps, forearms, calves, or abs... I kinda wanna hit my forearms 2x per week, and maybe traps 2... I dont know calves 1-2 also.
