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Who trains their forearms?
- Thread starter superscrawn
- Start date
The grip squeeze things work the inner and outer parts of the forearm nicely and at the same time. Inexpensive too. Forearms curls and reverse forearm curls are specific excerizes for the forearm that work nicely too.
some general things i have noticed: forearms need a rather high volumne of training to grow in size. They are very tough little muscles and like the calfes have to be trained in ways that are exceptional from other small muscles, like biceps. Another thing is NEVER USE STRAPS TO LIFT! This makes it easy to keep having a weak grip and so skinny forearms. If you feel your grip is not enough for you to do proper SLDL for example then you need to do some grip strenght training to bring them stronger.
And congragulations on your bigger upper arms! They do look noticeably bigger. Also your delts are looking thicker too.
some general things i have noticed: forearms need a rather high volumne of training to grow in size. They are very tough little muscles and like the calfes have to be trained in ways that are exceptional from other small muscles, like biceps. Another thing is NEVER USE STRAPS TO LIFT! This makes it easy to keep having a weak grip and so skinny forearms. If you feel your grip is not enough for you to do proper SLDL for example then you need to do some grip strenght training to bring them stronger.
And congragulations on your bigger upper arms! They do look noticeably bigger. Also your delts are looking thicker too.
I love my softball farmers too!!!!!
B True
B True
The_Monster
New member
I havent for a while, but when Hardbdygr posted her pics I was compelled to start training them at that instant 
Seriously though, I do train them specifically...
Seriously though, I do train them specifically...
superscrawn
New member
Hey everybody thanks a lot for your help! My ass has been in a sling with my mom for a few days and I couldnt get on the computer to respond till now. I will definitely try some of the things yall suggested.
Yeah Monster I saw hardbodygirls forearms. Holy sheeot! I'd sell my left tit to have forearms like that.
Going to post some pics of my massive upperarms,legs, and back as soon as I can get $10 to spare to buy some Poloroid Spectra film. That shit is expensive! (or maybe Im just brokeass)
Prepare for the pics people. FEAR THE SCRAWN!
Yeah Monster I saw hardbodygirls forearms. Holy sheeot! I'd sell my left tit to have forearms like that.
Going to post some pics of my massive upperarms,legs, and back as soon as I can get $10 to spare to buy some Poloroid Spectra film. That shit is expensive! (or maybe Im just brokeass)
Prepare for the pics people. FEAR THE SCRAWN!
i had a problem with proportion: very developed upperarms and thin fore-arms with very small wrists, so I needed to adress this issue with specific fore-arm training and now they are starting to balance out nicely....
I train fore-arms once every 5 days on a OFF day (training a small muscle like fore-arms or abs will not greatly interfere with your much needed recuperation on OFF days)
this is what i do:
4 * 8 hammer curl with the triceps bar (it has parallel grips)
4 * 8 dumbell hammer curl
4 * 15 reverse cable curl
4 * 20 reverse barbell or reverse preacher curl
4 * 30 barbell wrist curl
4 * 30 dumbell wrist curl
After hearing B fold about grip strength I am planning to slide "sleeves" over the dumbells to make the bars thicker to get even more intensity out of the routine....
I wish we had a "wrist rolling" device like in my previous gym, this is a great finisher to squeeze out the last ounce....
still not included reverse wrist curls in my routine as i am doing already so many sets and i get faster results by beefing up the bottom part of the fore arm that has already more meat (and the hammer curls are a good bang for the bucks exercise for the brachialis)
however i will start an experiment an will start DAILY EZ_BAR reverse wrist curls at home german volume training style:
10 SETS OF 30 !!!
I train fore-arms once every 5 days on a OFF day (training a small muscle like fore-arms or abs will not greatly interfere with your much needed recuperation on OFF days)
this is what i do:
4 * 8 hammer curl with the triceps bar (it has parallel grips)
4 * 8 dumbell hammer curl
4 * 15 reverse cable curl
4 * 20 reverse barbell or reverse preacher curl
4 * 30 barbell wrist curl
4 * 30 dumbell wrist curl
After hearing B fold about grip strength I am planning to slide "sleeves" over the dumbells to make the bars thicker to get even more intensity out of the routine....
I wish we had a "wrist rolling" device like in my previous gym, this is a great finisher to squeeze out the last ounce....
still not included reverse wrist curls in my routine as i am doing already so many sets and i get faster results by beefing up the bottom part of the fore arm that has already more meat (and the hammer curls are a good bang for the bucks exercise for the brachialis)
however i will start an experiment an will start DAILY EZ_BAR reverse wrist curls at home german volume training style:
10 SETS OF 30 !!!
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