Official: Building MASSIVE Forearms

[k1401]

Bro's
just read the entire thread, a lot of GREAT info
monstar have you had any forearm growth? seems as if you're changing your workouts without giving them a chance to work
just an observation
can you post any size progress you've had?

 

[MonStar1023]

I have had some more definintion in my forearms ESPECIALLY in the outer forearms that I usually hit hard with reverse bb wrist curls... well see what happens though I really am hoping for some growth and development!!



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.

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?

 

[ballast]

Monstar-Your description for plate curls would work.Like I said, there are several variations.It's basically an all in one exercise for the grip(which not only includes the biceps and forearms, but the wrists and fingers as well).In regards to your routine, it's good to have a wide variety of exercises,just be sure to focus on one or two core exercises and concentrate on increasing your reps or poundage.The additional exercises you can use for variation or experimentation.
Heres another website you might find useful:
http://www.grippage.com/
Check out the discussion board and the training section.

 

[MonStar1023]

ballast-
Thanks for the GREAT link bro haha I have never seen so many people so interested in their grip strength and forearm development!! Thats fucking nuts dude!

 

[ballast]

Keep in mind, most of those people are fanatics about grip training because they have to be.Grapplers,martial artists,rock climbers,etc.These people depend on their grip strength, and therefore they have many innovative and productive training methods.I like grip training because it builds functional strength.

 

[MonStar1023]

ballast-
Yeah also the ratio of grip strength in relation to forearm development/mass isnt too great I dont think. I read numerous messages on that board that says theyve dramatically increased their grip strength but not really increased their forearm development/mass...

Kinda dissapointing I think.

 

[ballast]

Monstar-Don't be too disappointed.It all depends on how you go about it.People like grapplers/wrestlers need to maintain weight in order to stay in their weight division, and most rock climbers tend to focus on strength rather than weight gain so muscular development isn't a real priority for them.However, if you look at guys who train and compete in strongman events, they all sport huge forearms and grip work is definetly a priority with them.

 

[MonStar1023]

ballast-
Thats very true bro I was watching a World's Strongest Man contest and DAMN they had some big ass forearms. Looked like bowling pins rather then lower arms.

Anyway I just FLAMED my forearms and grip competely yesterday.. I did back, traps, and bis without wraps which pretty much preexausted my grip with the heavy partial deads etc. Anyway I started off my forearm routine with one-arm hangs from the chin-bar and only lasted around 12 seconds with each arm for 3 sets. My hands were KILLLING along with my forearms and fingers. Then I went through 3 giant sets which pumped my forearms up completely. The first being seated bb wrist curls, reverse ez-bar wrist curls, plate curls, db finger flexions, and finished with db towel holds.. DAMN! Great workout.

But yeah well see what happens with the one-arm hangs I am trying hard to get my strength up on them. I had a few guys in my gym give them a shot and they lasted around 1-2 seconds so that made me feel better.

 

[ballast]

Monstar-Good job on the one-arm hangs.They are definetly a humbling exercise.Keep at them.My forearms and grip are steadily improving.

 

[MonStar1023]

Yeah I am hoping that one-arm hangs are as good as you and other members make them out to be... I am really trying to increase my forearm strength along with my grip strength.. I just hope that I am not doing all this for nothing ya know?