Who trains their forearms?

[superscrawn]

Hey guys, I was just wondering who all trains their forearms with special exercizes just for them. I have put like 1 1/2 inches on my upper arms in the last 5 weeks but my forearms are still 10 inches. I guess I was thinking they would just grow from all the other exercizes. I mean I feel a big pump in them when I do deadlifts and stuff.

Do I need to do special training for forearms to make them grow or does it just take longer for them to grow and I need to just wait a while?

 

[epimetheus]

Here are some good forearm exercises:

http://www.exrx.net/Lists/ExList/ForeArmWt.html

 

[b fold the truth]

I'm not an expert, but I do have a fairly strong grip and forearms.

I highly suggest doing farmers holds for time to strengthen your grip and forearms. You can do these standing or seated...but suggest seated if you are gonna go to failure.

Sit on the end of a bench and grab a pair of dbells (heavy) and hold onto them as long as you can...till they literally fall out of your fingertips. Don't let go...make them just finally fall through your fingertips.

I also love thick bar work!!!

B True

 

[Sassy69]

I've done "forearm work" where u sit on a flat bench holding light dumbbells or maybe 5 lb plates and "flex" upward, downward and sideways. Since I'm female I guess judges dont' look at forearms that much in competition (but still wimpy ones would be disproportionate), however it was suggested for me to do this to help me deal w/ some "reverse tennis elbow" type tendonitis I have.

 

[smallmovesal]

when i was a rower my forearms and hands were SUPER strong... a huge part of it was my small hands holding onto big oars and i held on for my dear life so the oar didn't fly back and break my nose!

 

[ann]

Reverse grip barbell curls are helping mine some

 

[Gladiola]

When I first started training I was told you don't need to bother b/c they get work when you're doing other things, like back.

Weeelll... they are working, but only ISOMETRICALLY (if your form is right, you are not flexing or extending at the wrist while doing back) so my grip & forearm strength started to really lag behind everything else. Very annoying to try to work back & you don't feel it anywhere but forearms!

So now I do.

 

[MarshallPenniford]

Actually, I would think by the fact that it is working isometrically, it is being trained specifically for grip, since gripping something is an isometric excercise. I wouldn't imagine that one would generally need to do much more than that.

 

[Gladiola]

Actually, I would think by the fact that it is working isometrically, it is being trained specifically for grip, since gripping something is an isometric excercise. I wouldn't imagine that one would generally need to do much more than that.

Hmm, good point! I dunno, but it seemed my forearms were too weak for me to exhaust my back.

 

[Arioch]

When used isometrically, your grip will still give you trouble if it is not capable of handling the heaviest weight you are using. Your grip may be getting worked during chins and rows, but that does not mean that it is strong enough for truly heavy pulls. If this is the case, more grip work is necessary.

 

[Sassy69]

Spatts u are such a stud!


I use gloves so I can keep my baby-butt smooth hands baby-butt smooth and straps so I can work my back for longer than my baby-butt smooth hands can hold on.

I am slowly coming to grips w/ my wussness.

 

[magdelana]

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.

 

[b fold the truth]

I love my softball farmers too!!!!!

B True

 

[The_Monster]

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...

 

[superscrawn]

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!

 

[Vortexx]

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 !!!

 

[Vortexx]

I am sure SSalexSS wil support that many sets

 

[Hannibal]

Re: This is how I train forearms:

The lovely Hannibal will demonstrate...

 

[Vortexx]

Hammertime!!!

 

[Dingo12]

Now look! 85kg (187lb) SLDL will work your forearms. I tried training them with back but got nowhere - now I rely on deads, upperback pulls and hammercurls.