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post #1 of 30 (permalink) Old 11-04-2008, 12:21 AM Thread Starter
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Forearm workouts?

Hey guys need advice on what to do to blast my forearms. Been looking up many exercises but what works best for yall. I have decent size biceps 18", but my forearms look puny. Tried the stick with rope and weight deal and reverse foreams curls but after a month and half im still dissapointed.
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post #2 of 30 (permalink) Old 11-04-2008, 01:44 AM
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the spring hand squeezers?

something similar?

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post #3 of 30 (permalink) Old 11-04-2008, 08:01 AM
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Quote:
Originally Posted by 46stanger
Hey guys need advice on what to do to blast my forearms. Been looking up many exercises but what works best for yall. I have decent size biceps 18", but my forearms look puny. Tried the stick with rope and weight deal and reverse foreams curls but after a month and half im still dissapointed.
I had that problem, but I started doing forearm exercises every workout, just go real high reps like you would with calves. I was reading about arnold doing the same thing and tried it out, they caught up pretty fast.

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post #4 of 30 (permalink) Old 11-04-2008, 08:50 AM
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Don will be able to explain it better, but he's got one that's pretty brutal.

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post #5 of 30 (permalink) Old 11-04-2008, 09:08 AM
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i do a regular forearm/ reverse forearm curls superset 3x and try and use a weight where you can get about 12 reps each exercise i think i used a 20 lb dumbbell of the reverse forearm curl and a 40 lb for the regular. whenever you get to the top of the rep contract (like you are flexing it) the forearm muscle every time. you should be so tired that your forearm is going to fall off. also try hanging from a pull up bar and hang all the way down until your finger tips are all that is holding you up then squeeze with you palms that will use your forearms to lift your body weight (your body will only slightly move).


go here and notice how he let the weight go all the way down to the tips of his fingers. do that with dumbbells while sitting on a flat bench
http://www.bodybuilding.com/fun/imag...wristcurl1.jpg

you shit shold be pretty sore the following day. i would recommend doing this twice a week on your bicep days and throw some standing reverse barbell curls in there if you dont do them already.

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Last edited by jnobles06; 11-04-2008 at 09:18 AM.
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post #6 of 30 (permalink) Old 11-04-2008, 01:56 PM
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Your forearms should get a pretty decent workout where you're having to tightly grip weight and pull it. High reps on the lat pull, row, or shoulder shrug.

Or you could go traditional and do a forearm curl, just keep repping until you can't rep anymore. It's not like you have to worry about dropping the weight.
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post #7 of 30 (permalink) Old 11-04-2008, 01:58 PM
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Lift heavy, and don't use straps.

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post #8 of 30 (permalink) Old 11-04-2008, 02:33 PM
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Quote:
Originally Posted by The Raven
Lift heavy, and don't use straps.
This helps, but so does this:

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Twice a week I have pull days, first is deadlift/hamstring/lower back day, second is row/pulldown-up/bicep day, both of which end with grip work. Deadlift day consists of plate hold and forearm flexion supersets. With rubber plates its 45s grabbing the flat side for time then 225lb behind the back barbell curls to failure. Row/pull day is heavy holds and then plate holds. On the heavy holds I trade between bars and dumbbells depending on what's available. Focus on a 'hook' or open grip. 30 seconds as a goal, followed by the plate holds will have your hands and forearms BURNING. If you have iron plates, use 25s and place the flat sides together, and try to keep your fingers off the lip so you're having to press them together.
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post #9 of 30 (permalink) Old 11-04-2008, 03:14 PM
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Quote:
Originally Posted by The Raven
Lift heavy, and don't use straps.

yes, good one!

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post #10 of 30 (permalink) Old 11-04-2008, 04:03 PM
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Make sure you jack it with two hands instead of one!
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post #11 of 30 (permalink) Old 11-04-2008, 04:12 PM
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Originally Posted by Stangin4Lyfe
Make sure you jack it with two hands instead of one!
One-handed's not an option for me, due to size.

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post #12 of 30 (permalink) Old 11-04-2008, 05:56 PM Thread Starter
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have the hand squeezers things and do many workouts yall mentioned already, might just have to really hit em hard like 3 times a week, same thing i did for my traps for 2months straight and now theyre massive. Thanx for the input guys.
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post #13 of 30 (permalink) Old 11-04-2008, 08:44 PM
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Quote:
Originally Posted by 46stanger
have the hand squeezers things and do many workouts yall mentioned already, might just have to really hit em hard like 3 times a week, same thing i did for my traps for 2months straight and now theyre massive. Thanx for the input guys.

I'd only hit them 2 times a week.
Same with calfs, i wouldnt fall into that higher rep more workouts for those two. Make sure you're hitting both sides also. Like people that cant get their calfs to grow because they dont ever work the chins. Both are hard to get if you start small, genitics help with those two muscle groups for sure.

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post #14 of 30 (permalink) Old 11-04-2008, 08:57 PM
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Quote:
Originally Posted by GRAYHORSE
I'd only hit them 2 times a week.
Same with calfs, i wouldnt fall into that higher rep more workouts for those two. Make sure you're hitting both sides also. Like people that cant get their calfs to grow because they dont ever work the chins. Both are hard to get if you start small, genitics help with those two muscle groups for sure.
*shins

Just in case anyone was as confused as I was at first. Couldn't tell if you were making a bad joke or what, lol
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post #15 of 30 (permalink) Old 11-04-2008, 10:07 PM
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Quote:
Originally Posted by exlude
*shins

Just in case anyone was as confused as I was at first. Couldn't tell if you were making a bad joke or what, lol

Nothing confusing about what i said. I wasnt joking...

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post #16 of 30 (permalink) Old 11-04-2008, 10:21 PM
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Check shoot to kill's avatar for a forearm workout.

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post #17 of 30 (permalink) Old 11-05-2008, 06:35 AM
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Quote:
Originally Posted by GRAYHORSE
I'd only hit them 2 times a week.
Same with calfs, i wouldnt fall into that higher rep more workouts for those two. Make sure you're hitting both sides also. Like people that cant get their calfs to grow because they dont ever work the chins. Both are hard to get if you start small, genitics help with those two muscle groups for sure.
Calfs aren't built...you're either born with them...or you aren't.
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post #18 of 30 (permalink) Old 11-05-2008, 08:11 AM
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Quote:
Originally Posted by GRAYHORSE
I'd only hit them 2 times a week.
Same with calfs, i wouldnt fall into that higher rep more workouts for those two. Make sure you're hitting both sides also. Like people that cant get their calfs to grow because they dont ever work the chins. Both are hard to get if you start small, genitics help with those two muscle groups for sure.
Well, it worked for me, plus, it sounds like he was using the conventional method of working them out and it did nothing for him. Sometimes you gotta shock muscles into growth.

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post #19 of 30 (permalink) Old 11-05-2008, 08:13 AM
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Quote:
Originally Posted by Stangin4Lyfe
Calfs aren't built...you're either born with them...or you gotta work your ass off to be able to wear a pair of shorts in public
Fixed.

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post #20 of 30 (permalink) Old 11-05-2008, 05:13 PM
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deadlifts with no straps work real good for me. toward the end of my sets I will try to hold the weight as long as I can with my shoulders shrugged, good stimuli for the traps also.
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post #21 of 30 (permalink) Old 11-06-2008, 03:27 AM
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Quote:
Originally Posted by Stangin4Lyfe
Calfs aren't built...you're either born with them...or you aren't.
Not necessarily true. I would say that you either work them or you don't. I used to have skinny ass calf muscles, but through squats, running, calf lifts, etc...I've built them up.
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post #22 of 30 (permalink) Old 11-06-2008, 07:07 AM
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Quote:
Originally Posted by poopnut2
Not necessarily true. I would say that you either work them or you don't. I used to have skinny ass calf muscles, but through squats, running, calf lifts, etc...I've built them up.
Of course you can build them bigger, but you can't turn a guy with small calves into a guy with big calves... like you can arms.
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post #23 of 30 (permalink) Old 11-09-2008, 05:48 PM
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Quote:
Originally Posted by Stangin4Lyfe
Calfs aren't built...you're either born with them...or you aren't.

So if you have no calves now., you wont get them working out?

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post #24 of 30 (permalink) Old 11-13-2008, 03:07 PM
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Wrist curls, I thought they were called.

With dumbells, palms down and sitting, place forearms on thighs. Lift up.

Then do same with palms up.

Also can use one of those spring-resistance things or a firm stress ball.

I like isolation of muscle work, so I like these instead of working without straps.

Do them when you do machine leg work, else you have nothing left to hold the weight with. ROFL. Yep, learned the hard way.

Calf implants used to be common. Don't keep up anymore.

Else a good workout is to hold heavy dumbells and point toes out and lift(1-3 sets). Then point toes in and lift (1-3 sets). Then point feet straight forward(1-3 sets). Enjoy walking to your car afterward.

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post #25 of 30 (permalink) Old 11-15-2008, 06:32 PM
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I use a pretty nasty wrist curl to help with grip. I get the skinny ass 35lb barbell, and grip it with both hands palms-up in the center. I then straddle a bench and sit down, arms between my legs and put my forearms on the bench, wrists hanging over the end. I do 20 reps this way, opening my grip on the down part, and "rolling" the bar to my fingertips. I re-grip the bar, and curl it upwards. After 20 of those, I stand up, reverse the grip (palms-down) and do 20 bicep curls rolling my hands all the way up on the up swing and all the way down on the down swing. I do 3 sets of this, I do not pause, and I force myself to roll my wrists on the bicep curl part.

Also, you're a billy fucking bad ass if you can do it without stopping/dropping the bar the first time through. I almost threw the bar across the gym the first time I did it, your grip will be shot to shit.

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post #26 of 30 (permalink) Old 11-16-2008, 10:08 PM
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Nothing confusing about what i said. I wasnt joking...
You meant to say chins?
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post #27 of 30 (permalink) Old 11-16-2008, 10:13 PM
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Quote:
Originally Posted by exlude
You meant to say chins?

No, shins as in the front part.

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post #28 of 30 (permalink) Old 11-17-2008, 09:39 AM
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Quote:
Originally Posted by DON SVO
I do 20 reps this way, opening my grip on the down part, and "rolling" the bar to my fingertips. I re-grip the bar, and curl it upwards. After 20 of those
x2. it hurts so much more when you let the bar/dumbell roll to the tips of your fingers. you can tell your really working them.

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post #29 of 30 (permalink) Old 11-17-2008, 09:42 AM
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Quote:
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No, shins as in the front part.
Exactly, that's what I was originally correcting
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post #30 of 30 (permalink) Old 11-17-2008, 05:50 PM
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Quote:
Originally Posted by Stangin4Lyfe
Of course you can build them bigger, but you can't turn a guy with small calves into a guy with big calves... like you can arms.
That makes no sense.

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