Official: Building MASSIVE Forearms

[MonStar1023]

I dont know I mean I honestly dont have too specific of a routine.. I really like using volume.. I mean for back I might do-
5 sets chins
5 sets bentover rows
5 sets seated cable rows
And my back will be sore for days and days. Seems to work great for me even though I know a lot of people need a lot less volume. For arms yesterday I really blasted my arms from a ton of angles, with a lot of different exercises and rep schemes. Seems to work great for me.


I am just looking for a routine that will NOT overtrain my forearms ya know? Like I am thinking day 1 should be something like back, traps, and forearms, then day 2 chest & delts or something where my grip isnt involved too much. But when I do delts & my traps were worked the day before theyre like dead!

 

[ballast]

Monstar-Here is a good way to group the muscles in order to avoid overtraining the pulling muscles:
Day 1-Back/Traps/Biceps
Day 2-Chest/Shoulders/Triceps
Day 3-Quads/Hams/Calves
*Try not to do too much overall volume in each workout.I.E.-If you were to do 15 sets for chest,15 for shoulders and 10 for tris, thats 40 sets that involve your pushing muscles, specifically the tris.Unless you are on the juice, this is way too much total volume, and will lead to overtraining and injury.The key to this type of routine is to have a limited amount of total sets, either by focusing on just one or at most two exercises per muscle group or by only doing 1 or 2 sets for each exercise*
The frequency you choose should depend on your personal recovery ability.If your recovery is slow, try an every other day routine, where a training day is alternated with a rest day.If your recovery is about average, try a Poliquin-style 2on-1off-1on-1off routine.If you are using the needle or have superb recovery, a 3on-1off should be fine.You are the only one who can decide the optimal frequency, everyone's different.
In regards to forearms and using the above routine, you can train forearms on any training day, as long as they arent trained on consecutive days or on the day immediately before or after your pull day.If you use the 1 on 1 off routine, you can work forearms every training day.On the 2-1-1-1 routine, you could do forearms on day 1(back) and day 4(legs).This is just an example.

 

[MonStar1023]

Yeah bro thats looks alright.. thanks!


Hows the foream development looking?

 

[MonStar1023]

I am thinking 5 ON / 2 OFF..

Following this type of split...
day 1- back, traps, bis, forearms
day 2- chest, delts, tris
day 3- quads, hamstrings, calves, abs

 

[ballast]

Monstar-Looks good, brother.Forearms are getting some good definition.

 

[MonStar1023]

I am thinking of doing the following..
Day 1- back, traps, bis, forearms
Day 2- chest, delts, tris
Day 3- calves, abs

I am probably going to be doing something like a 5 on/1 off routine or something very similar to those lines. Ill be hitting each muscle group approximately 2x per week. If I dont feel recovered on the specific day Ill end up taking a day off.

 

[MonStar1023]

Today for forearms I am going 5 sets of farmer's walks and then a 3 trisets I think.. is this too much volume!!

ballast reply ASAP..

 

[ballast]

Depends on how well recovered you are from your last forearm workout and how much total volume(sets/reps/distance) you plan on doing today.How far do you walk for farmer's walks?5 farmers walks and three tri-sets?Sounds like high volume but not excessive.You are focusing on forearms now so I don't think it will be too much.Try it out.If you don't feel recovered at your next forearm workout, you'll know it was too much and you can reduce your workload accordingly.Make sure you are keeping a log so you can track your progress.I keep my log in a big cardboard box and it goes back almost 5 years.It has been invaluable in showing me what worked and what didn't and looking through it, I've noticed that I need less volume now than I did last year at this time.

 

[DaCypher]

I found a pretty good article over at cyberpump.com on increasing grip strength. It talks about many methods of increasing grip strength like wrist curls, etc, as well as some rather unusual stuff like drying a towel with your hands and popping bubble wrap (fun stuff). Anyways, here the address: http://www.cyberpump.com/features/lastrep/lastrep007.html

 

[MonStar1023]

DaCypher-
Thanks bro I am going to print it out right now and read it and see what I think. Thanks for the link though bro.