Small forearm crew, take a look

Discussion in 'Fitness & Nutrition' started by Mike Hawk, Aug 30, 2009.

Thread Status:
Not open for further replies.
  1. Mike Hawk

    Mike Hawk OT Supporter

    Joined:
    May 4, 2009
    Messages:
    14,373
    Likes Received:
    19
    Location:
    The SWAMP
    well, finally the moment of truth. I've made an attempt to make my forearms bigger, been trying for years and finally gave the "everyday" training them a shot and my results were pretty phenomenal IMO

    I went from a 15 1/4 flexed to 15 3/4 flexed in 2 months. So anyone who feels like they are lagging behind, I do strongly recommend training them every day. I'm gonna keep this up, hope to hit the 17 mark in the future

    "Program"

    I have a 35 lb DB which I do hammer curls until failure on each arm (about 50 reps now, started about 30-35) and I do about 4 sets each night

    I also do plate pinches until failure, never kept count on these. I just pinch a 35 lb plate with both hands and hang on until it falls

    every day I'm at the gym I do behind the back wrist curls with the barbell until failure, 3 sets
     
  2. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    good stuff, will def try this. could probably do calves daily as well.
     
  3. Thomas Crenshaw

    Thomas Crenshaw New Member

    Joined:
    Apr 27, 2009
    Messages:
    7,614
    Likes Received:
    0
    Location:
    SOFLA
    sounds good. will try
     
  4. ACLdestroyer

    ACLdestroyer OT Supporter

    Joined:
    Jun 24, 2003
    Messages:
    35,101
    Likes Received:
    13
    Location:
    Los Angeles, Ca
    Everyday = tendonitis for me.
     
  5. pollux

    pollux OT Supporter

    Joined:
    Aug 31, 2003
    Messages:
    2,356
    Likes Received:
    2
    i am just starting to do this too after reading a pdf where schwarzenegger recommends it. same with abs and calves too, you can train them daily and just take off days when you need some rest
     
  6. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    so you're hitting biceps every night?
     
  7. timberwolf

    timberwolf New Member

    Joined:
    Jan 30, 2004
    Messages:
    19,974
    Likes Received:
    0
    Location:
    Toronto
    Same.:hs:
     
  8. Mike Hawk

    Mike Hawk OT Supporter

    Joined:
    May 4, 2009
    Messages:
    14,373
    Likes Received:
    19
    Location:
    The SWAMP
    bitches love the biceps bro
     
  9. Hood Moses

    Hood Moses I part the Black Seas...

    Joined:
    Oct 4, 2001
    Messages:
    33,645
    Likes Received:
    63
    Location:
    Gulf Coast
    Heavy deads have worked well for me.
     
  10. DTR rex

    DTR rex New Member

    Joined:
    Dec 30, 2004
    Messages:
    14,518
    Likes Received:
    0
    Location:
    Chi-Town
    +1.

    Heavy deads, heavy curls, and rock climbing do me just fine.
     
  11. Mass

    Mass Active Member

    Joined:
    Jan 11, 2004
    Messages:
    8,749
    Likes Received:
    1
    if you can BB row 315, you probably dont have a small forearm problemo
     
  12. tantrum

    tantrum New Member

    Joined:
    Jul 8, 2008
    Messages:
    1,015
    Likes Received:
    0
    Location:
    Chapel Hill, NC
    I really should try calves everyday. Once a week, no matter how hard I hit them, isn't doing enough.
     
  13. 4cd-Air

    4cd-Air Rape seemed like the next logical step

    Joined:
    Oct 4, 2001
    Messages:
    9,899
    Likes Received:
    1
    I have enough trouble with my wrists already
     
  14. Mike Hawk

    Mike Hawk OT Supporter

    Joined:
    May 4, 2009
    Messages:
    14,373
    Likes Received:
    19
    Location:
    The SWAMP
    dunno, never had any issues. I haven't been training them directly throughout this time, so maybe this is sufficient time to recover?
     
  15. Arya Stark

    Arya Stark Resident Celebrity OT Supporter

    Joined:
    Sep 10, 2003
    Messages:
    22,598
    Likes Received:
    35
    Location:
    orange county
    No such thing as overtraining.
     
  16. grimstone

    grimstone magic murda bag OT Supporter

    Joined:
    Sep 28, 2004
    Messages:
    4,073
    Likes Received:
    0
    Location:
    atx
    .
     
Thread Status:
Not open for further replies.

Share This Page