Forearms

builtbeast · 10-12-2005, 01:13 AM

What exercises do you guys recommend for training your forearms for development?

W8isGR8 · 10-12-2005, 01:21 AM

Quote:

Originally Posted by builtbeast

What exercises do you guys recommend for training your forearms for development?

Honestly.....I've tried all types of forearm training and didn't see any results. I believe forearms are even worse than calves(genetically speaking). I think if you have the gentics to build big forearms, direct work might work. For everyone else you'll reach your limit with indirect training.

**Peaked_18** · 10-12-2005, 01:33 AM

Your forearms can only grow so big, mostly to 13-15" and then it plataeu's. It's pretty much genetics that decides if it's going to bigger or not.

Exercises:
Wrist curls (reverse and regular)
Hammer curls
Grippers (pinch, crush, etc)
Deadlifts
Heavy back work

List goes on...

LaggingBiceps · 10-12-2005, 02:01 AM

I do
Dumbell Holds
Plate Pinching
Wrist Curls (Standing, sitting hurts my wrists too much)

those are my favorite

aqua-beowulf · 10-12-2005, 02:20 AM

Quote:

Originally Posted by W8isGR8

Honestly.....I've tried all types of forearm training and didn't see any results. I believe forearms are even worse than calves(genetically speaking). I think if you have the gentics to build big forearms, direct work might work. For everyone else you'll reach your limit with indirect training.

I agree with that... more or less

**SDFlipStyle** · 10-12-2005, 02:26 PM

i disagree guys

i don't think enough people train their forearms hard enough, frequent enough, or correctly to ever grow so they give up using the genetics excuse... sorry fellas.

in addition to not using straps, i recommend hammer curls, wrist rollers, static holds, and wrist curls.

**NNTB** · 10-12-2005, 02:57 PM

Quote:

Originally Posted by SDFlipStyle

i disagree guys

i don't think enough people train their forearms hard enough, frequent enough, or correctly to ever grow so they give up using the genetics excuse... sorry fellas.

in addition to not using straps, i recommend hammer curls, wrist rollers, static holds, and wrist curls.

I agree.. forearms recover quickly and frequent direct work is a lot more beneficial than the work their getting from other exercises... for me at least.

Just_Shruggin · 10-12-2005, 03:27 PM

Wrist roller, grippers, weighted dead hangs, static holds, deadlifts, and choking the chicken

-Shruggin

**johnsbod** · 10-12-2005, 03:30 PM

Quote:

Originally Posted by SDFlipStyle

i disagree guys

i don't think enough people train their forearms hard enough, frequent enough, or correctly to ever grow so they give up using the genetics excuse... sorry fellas.

in addition to not using straps, i recommend hammer curls, wrist rollers, static holds, and wrist curls.

Bump to that. I think people are too quick to blame their forearms on genetics. Like calves, they can be a very stubborn bodypart, but for most people the must be trained differently than other muscle groups. More frequent and varied training, high and low reps with heavy and moderate weight seems to work well for me. I think a lot of people either havn't tried or don't want to bother putting that much time into training forearms. Good grip strength (as in being to hold the bar on heavy deadlifts for example) also does not always translate into large forearms.

Chances are you aren't going to get massive forearms, but you don't know what your genetic potential is unless you try.

GameDayDog · 10-13-2005, 02:01 PM

Reverse Gryp Preacher Curls... One of my favorites..

Peace..~G

10-12-2005, 01:13 AM	#1
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	Forearms What exercises do you guys recommend for training your forearms for development?

10-12-2005, 03:27 PM	#8
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 4	Wrist roller, grippers, weighted dead hangs, static holds, deadlifts, and choking the chicken -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

10-13-2005, 02:01 PM	#10
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,915 Recipes: 0 Rep Power: 32	Try These... Reverse Gryp Preacher Curls... One of my favorites.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

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10-12-2005, 01:33 AM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Your forearms can only grow so big, mostly to 13-15" and then it plataeu's. It's pretty much genetics that decides if it's going to bigger or not. Exercises: Wrist curls (reverse and regular) Hammer curls Grippers (pinch, crush, etc) Deadlifts Heavy back work List goes on...

10-12-2005, 02:01 AM	#4
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	I do Dumbell Holds Plate Pinching Wrist Curls (Standing, sitting hurts my wrists too much) those are my favorite

10-12-2005, 02:26 PM	#6
SDFlipStyle Silver Member Join Date: May 2005 Location: RAF Lakenheath, England Posts: 52 Recipes: 0 Rep Power: 4	i disagree guys i don't think enough people train their forearms hard enough, frequent enough, or correctly to ever grow so they give up using the genetics excuse... sorry fellas. in addition to not using straps, i recommend hammer curls, wrist rollers, static holds, and wrist curls.