deathsentance

Im trying to fin some good forearm Exercises any suggestions?

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Current Goals:
Bench= 315
squat= 400
deadlift= over 400

Ikaika

Forearm curls, hammer curls, forearm extensions, reverse curls, etc.

Pretty much just pound on them until you can't go any more. They're endurance muscles so you really have to beat the crap out of them to get them to grow. I usually train them after my back and bicep workout which I do with no straps fwiw.

I do something like 5 sets of forearm curls, 5 sets of forearm extensions, and then 3 sets of reverse curls. You can do the reverse curls standing or on a preacher curl bench, either way works. It's a feel thing, so don't take much time between sets and enjoy the pain.

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No supplement can make up for the lack of a strong work ethic.

bubba g

Exactly what I do. I just destroy my forearms after back day.

I also throw in farmers walk, or static holds.. (pick up heavy dumbbells, and hold them till my grip fails, or walk with them till it fails.)
Other then that no rest between sets. I do as many as I can slow, and controled, then once I can't do them that way I expode the weight up, and rep out like 5 - 10 more quick reps. When I put the dumbbell down I fell like my forearms are going to light onfire..

DJSTARER

lift heavy weights.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Ikaika

lies.

__________________
No supplement can make up for the lack of a strong work ethic.