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WHY USE STRAPS?????
Well, I dont know about you guys, but when Im doing my back the last thing I give a shit about is increasing my grip!!! Forearms take no more than 15-20 minutes to do and are very imortant for overall arm developement. I can spot guys a mile away who think they can get away without doing direct forearm work because they dont use straps. Bottom line is by and large these individuals lack proportion. My forearms are very strong and cut because I work them directly twice a week. Incidently, I use straps on almost all my lifts. My view is that its hard enough to do heavy work on major muscle groups. So, why leave your grip to chance? Everyone should do direct forearm work at least once a week, preferrably twice.
Heres my routine:
Standing reverse barbell curls: 4 sets bringing the bar to chest level and keeping wrists straight. ( this is very difficult at first, but before long you will be amazed at the growth on the tops of your forearms).
I superset these with seated reverse dumbell curls: While sitting on the end of a bench, I place the dbls on my legs and reverse curl up and squeeze as hard as I can.
For the belly of my forearms I do the following:
Seated dumbell wrist curls: I sit on a bench and place my arm so that my forearms are flat on the bench and my wrist is hanging over. I roll the weight all the way down to my fingertips then curl the weight up until I squeeze the crap out of my forearm. I go heavy on these.
Farmers Carry: Take a fairly heavy dumbell (this takes time) and hold the dbls to your side, palms facing in. Curl the weight in as high as you can and squeeze, only moving your wrist.
Thats it. However theres a catch. Your going to do 4 sets of each, with little rest. 15 reps per set. Do this for 8 weeks and come back to me and tell me what your forearms look like let alone feel like. This should oinly take 20 minutes, its not easy, but then again who the hell wants easy. LOL
Well, I dont know about you guys, but when Im doing my back the last thing I give a shit about is increasing my grip!!! Forearms take no more than 15-20 minutes to do and are very imortant for overall arm developement. I can spot guys a mile away who think they can get away without doing direct forearm work because they dont use straps. Bottom line is by and large these individuals lack proportion. My forearms are very strong and cut because I work them directly twice a week. Incidently, I use straps on almost all my lifts. My view is that its hard enough to do heavy work on major muscle groups. So, why leave your grip to chance? Everyone should do direct forearm work at least once a week, preferrably twice.
Heres my routine:
Standing reverse barbell curls: 4 sets bringing the bar to chest level and keeping wrists straight. ( this is very difficult at first, but before long you will be amazed at the growth on the tops of your forearms).
I superset these with seated reverse dumbell curls: While sitting on the end of a bench, I place the dbls on my legs and reverse curl up and squeeze as hard as I can.
For the belly of my forearms I do the following:
Seated dumbell wrist curls: I sit on a bench and place my arm so that my forearms are flat on the bench and my wrist is hanging over. I roll the weight all the way down to my fingertips then curl the weight up until I squeeze the crap out of my forearm. I go heavy on these.
Farmers Carry: Take a fairly heavy dumbell (this takes time) and hold the dbls to your side, palms facing in. Curl the weight in as high as you can and squeeze, only moving your wrist.
Thats it. However theres a catch. Your going to do 4 sets of each, with little rest. 15 reps per set. Do this for 8 weeks and come back to me and tell me what your forearms look like let alone feel like. This should oinly take 20 minutes, its not easy, but then again who the hell wants easy. LOL
