Forearms are pathetic right now...

Discussion in 'Fitness & Nutrition' started by Peqkx, May 24, 2007.

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  1. Peqkx

    Peqkx Active Member

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    For maximum size increase how should I go about training them? i currently do 3 exercises, reverse BB curl, normal wrist and reverse wrist curls almost to failure. (all 3x8 most times)

    can i train them more than once a week or do more sets? can i train them on cardio days? im currently cutting.
     
  2. TZ

    TZ Banned

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    this is more of a question than an answer, but wouldn't grip training make ur forearms pretty big? like farmers walks and shit like that
     
  3. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    3x8 IMO is not enough reps to make your forearms grow.
    for me they grow when you do alot of reps. like 15-20 reps for curls.
     
  4. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    pull ups gave me some mean forearm mass.
     
  5. benny196

    benny196 New Member

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    I've heard people say if your lifting heavy on shit llike deadlifts, they just kind of come.
     
  6. ccrooks

    ccrooks New Member

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    my forearms and calves both suck

    i wonder if there's any correlation between the two?
     
  7. erok81

    erok81 All your canyons are belong to me!!

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    Could be, both my forearms and calves are decent and I don't really work them too much.
     
  8. ccrooks

    ccrooks New Member

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    :dunno:
    you're a lucky bastard then


    my legs look like turkey legs b/c my hams/quads are so much bigger than my calves
     
  9. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    also stop or minimize the use of straps for pulling exercises
     
  10. Ricey McRicerton

    Ricey McRicerton New Member

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    Skinny calf/forearm crew hollaaaa!
     
  11. Neo22

    Neo22 OT Supporter

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    i have the same problem. I can hold 315 with no straps easily and do plenty of calve raises but they just don't grow and stay small. I can grip a lot more than most with huge forearms at my gym.
     
  12. michael

    michael FLORIDA > *

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    2-3x a week do high volume forearm curls.. work on getting as big a pump as possible.. drop sets, sets to failure, rest and go, etc.
     
  13. Hood Moses

    Hood Moses I part the Black Seas...

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    I dont think so, the only arm/leg correlation Ive heard of is bicep size is about equal to calf size.
     
  14. Hood Moses

    Hood Moses I part the Black Seas...

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    with that being said, I weigh 230ish and have some of the smallest arms ive seen. my arms are like 15.5-16in forearms are 14-15 if im lucky
     
  15. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    :werd:
     
  16. Mystery Guest

    Mystery Guest New Member

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    I do isolation exercises besides working forearms on my back days and my forearms are getting jacked and vascular. They're bigger than my gf's calves. :o
     
  17. JeremyD

    JeremyD New Member

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    deadlift

    EDIT: Def gotta agree with chris on the fat bar work.
     
  18. ~stangzorized~

    ~stangzorized~ New Member

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    double-overhand rack pulls, static pullups (concentric or eccentric)
     
  19. Mass

    Mass Active Member

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    if your forearms arent fried after your back workout, then you need to work on other things other than your forearms.
     
  20. DTR rex

    DTR rex New Member

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    I have good sized forearms and never work them. They get their primary workouts from back day, biceps, shrugs, etc...
     
  21. macro

    macro New Member

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    farmers walk
     
  22. TZ

    TZ Banned

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    i have to use straps a lot whenever i do deads above 3 reps. and i have to use straps on shrugs too. my forearms are sad tho :hs:
     
  23. ccrooks

    ccrooks New Member

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    www.versagripps.com

    i use these instead of straps... only for deads, shrugs, and hanging leg raises, though

    since i only use them when i have to, i've seen a pretty good increase in grip strength over the past few months (probably partly due to the fact that the versagripps make the bar fatter when you wrap up, too)
     
  24. KIDRR

    KIDRR Duck dog>* OT Supporter

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    Don't do any direct forearm work. Compound lifts and food :)
     
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