attn: grouch and other forearm elites

Discussion in 'Fitness & Nutrition' started by Mojo, Sep 14, 2005.

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  1. Mojo

    Mojo New Member

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    recommend me some good workouts for forearms:cool:

    so far, i been doing the basic shit thats on http://www.exrx.net/Lists/Directory.html

    i want to try new forearm exercises instead of just the wrist curls, etc. goal = build forearm muscle



    currently have no crunkers, eventually soon though
     
  2. deadbolt

    deadbolt New Member

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    farmers walk
     
  3. Double XL™

    Double XL™ Guest

    heavy wrist curls 10-12 reps, lighter weight WC's 50-100 reps go for a intense burn, i think high reps are good for forearms cause most people get big forearms from work outside the gym like if theyre a cook and they kneed dough alot or any job like that you usually see they got good size on em...reverse bicep curls, an dont use straps on deadlifts, rows, shrugs or pullups until your grip gives out, if your grip is weak get it stronger so you wont have to use them.

    http://www.tc.umn.edu/~keen0018/grip.htm
     
  4. Mojo

    Mojo New Member

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    what is "farmers walk" ?
     
  5. JordanClarkson

    JordanClarkson OT Supporter

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    I can't get mine to grow. When they're pumped they're HUGE but when they're back to normal they're only 11.5" :hs:

    I need to do more work on them, like every day or something. Wrist rolls and static holds.
     
  6. tryfuhl

    tryfuhl New Member

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    wrestling, grappling
     
  7. Nouia

    Nouia New Member

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    Put a heavy dumbell in each hand and, with arms at your side, walk with them for about 30-45 seconds (or when your grip fails). Does wonders on your grip strength.
     
  8. Mojo

    Mojo New Member

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    which groups of muscle(s) does "farmers walk" build?
     
  9. Grouch

    Grouch Guest

    #1 stop using straps and deadlift double over hand till failure before going to a mixed grip.

    *Reverse curls and wrist curls will be good for size.
    *Plate pinching and timed hold/farmers walk will help with strengh
    *Plate curls are a great one too for wrist and finger strenght, will really humble people when they try it.

    read the grip thread in the archives.
     
  10. Grouch

    Grouch Guest

    I think its in the archive but im not sure.

    grab a 25 lbs plate with the plam and fingers on the smooth side and just the thumb to support the other side now do a curl with it.

    [​IMG]
     
  11. Mojo

    Mojo New Member

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    [​IMG]

    in that pic, it shows 2 plates. are both sides of those plates the smooth sides?

    or just stick with a single plate?
     
  12. Grouch

    Grouch Guest


    thats pinching

    this is the best i could find for a plate curl. I think its 50 lbs he has.

    [​IMG]
     
  13. Mojo

    Mojo New Member

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    is it neccesary to squeeze the db while doing farmers walk? or is the goal seeing how long you can last
     
  14. Grouch

    Grouch Guest


    Generally its a max distance or distance for time type thing. If you wanted to do a max effort thing I would just do 2-3 inch pulls off a rack with as much weight as you can pull that far. It would be like jsut the very last lockout portion of a deadlift.
     
  15. Yail Bloor

    Yail Bloor OT Supporter

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    pretty much your whole body if you use enough weight
     
  16. ~stangzorized~

    ~stangzorized~ New Member

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    :werd:
     
  17. deadbolt

    deadbolt New Member

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    im gonna try these:cool:
     
  18. Grouch

    Grouch Guest

    How did they go? I did those and plate pinching today. I had this huge pump im my thumb pad.
     
  19. deadbolt

    deadbolt New Member

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    gonna do them this friday on arm day:) i love forearm pumps, nothing better:bowdown:

    whats your routine for plate pinching?
     
  20. Grouch

    Grouch Guest

    I did'nt bring my chalk so it wasn't a "heavy" pinch day.

    But I just grabbed 2 25s and just did like 10 singles from the floor to a full deadlift lock out. Sometimes I'll add in 2 handed pinches with the 35s for time.
     
  21. G-n-P

    G-n-P New Member

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    I made blocks a while back, just took two 2x4 pieces about 5 inches long and drilled a hole through both. I ran a chain through the hole and I use it to do heavy pinches that would be otherwise impossible with plates.
     
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