Official: Building MASSIVE Forearms

[MonStar1023]

Excellent information on that link DaCypher thanks for the link definitely appreciated.

The only thing that I really didnt agree with was simply the theory of training forearms every single time that you train. Its my belief that training forearms every other, or every 2 days will accomplish the best results.

I am thinking tomorrrow starting off my grip workout with chin-up bar hangs, then finishing with a giant set of something involving wrist curls, reverse cable wrist curls, and maybe pinching plates and a few others well see what happens.

 

[DaCypher]

I guess everyone is a bit different so the high frequency of forearms may not work for everyone. Maybe you might want to try only doing one or two high intensity sets of forearms each workout and change which exercise you do each time to shock the forearms a bit. Good luck...

 

[MonStar1023]

Yeah bro I seriosuly want to thicken up and develop my forearms big time.. I am really doing whatever it takes. As of now I am doing forearms approximately 2x a week and really hitting them hard with 3-4 sets of one prime mass-building exercise.. for example farmer's walks, or hangs from the chin-bar. Then I am doing 2-3 giant sets consisting of wrist curls and reverse wrist curls and things of that nature.

 

[DaCypher]

Sounds pretty intense. Lately I've been doing hanging chins with a towel wrapped several times around the bar (thicker grips are a lot tougher). I also do some db finger rolls where you stand with the dbs next to you and let them roll to the ends of your fingers (without letting them drop of course) and pull them back up to your palms. I also work in some of the more traditional stuff like wrist curls and reverse bicep curls. I try to vary up the routine each workout so I only repeat maybe one of the exercises I did from the last workout.

I think the best thing for improving grip strength are static holds (that will help in heavy lifts and pulls). The best thing for increasing forearm muscle developement is doing stuff with the most ROM. So I try to do some of both.

Anyways, keep me posting on your results.

 

[MonStar1023]

Yeah alright bro I am training foreamrs tomorrow so well see what happens..

 

[MonStar1023]

ballast-
Have you ever heard of an exercise called plate curls? I just read about it being a great exercise for the forearms. You pinch 2 (or 3) 10 lbs. plates together and keeping your wrists locked you hammer curl the weights up. Supposedly a good all around forearm mass-builder. I am going to include those and db finger flexions..

Finger flexions are simply lowering the db into your finger tips as far as possible then squeezing the weight up into the palm of your hand and squeezing as hard as possible.

 

[T-Max]

If you read last months Flex Magazine (Novemeber with Dorian Yates and Ronnie Coleman on the front, lingerie issue), Tom Prince wrote a good article about Forearms. I pretty much do the same workout.

 

[ballast]

Monstar-Yes .I've heard of plate curls.There are a couple of variations though.The ones I did were pinch gripping 3 10-ib plates and doing regular curls with the wrists cocked back.Just before you finish the curl portion, you flex your wrist from a cocked back position to a palm forward position(like a regular wrist curl is done).These work the fingers,wrists,forearms and biceps.A friend of mine who is heavy into judo and jujitsu swears by these and does this variation every other day.They are a little awkward at first though.
That dumbell finger flexion exercise sounds interesting.Never done those so I'll have to give them a try.Usually for finger flexion I'll use my captains of crush grippers.Also, I've started doing farmers walks with thick handled(2 in) dumbells.Talk about a forearm pump!Keep me posted on your progress.

 

[MonStar1023]

ballast-
So wait a minute for your plate curls that you are talking about your saying to start off with a regular curl position and flex your wrist back like in a reverse wrist curl postion and then switch over to a wrist curl position when you finish? I am thinking about doing them maybe like zottman curls or whatever.. or even like hammer curls. Starting by pinching 2 or 3 tens and then just hammer curling it up with your wrist cocked back and then lowering it down with your wrist flexed in a wrist curl position.. does that sound okay?

 

[MonStar1023]

ballast-
I might just include the first exercise that I am doing in the giant set that I am doing for forearms... 3 giant sets of farmer's walks, seated bb wrist curls, reverse ez-bar wrist curls, plate curls, db towel holds, db finger flexion, and finish with hanging from a chin-bar.

This seems like it would be more intense..