I have been looking around the net for a really straight forward workout for the forearms. Mine look like chopsticks, and I dunno I just don?t like it. So I found this workout online it consists of direct forearm work.
Here is the strategist PDF on the basic outlining of the program.
I am working out 5 days a week…my workout consists. The main aspect of my workout would probably be centered on my squat, weighted pull-ups, and weighted dips…which i do 3 times a week. Also i have days that I do deadlifts and my grip is not a limiting factor. I train with the heavy grippers regularly…sometimes stopping but still working on them…i have built some good strength in my grip its just that i “may” have a strong grip but i don?t look like it, i do have some muscularity on my forearms but i was hopping to add more.
Tacking these exercises onto the end of your deadlift day once a week should be plenty.
I still think multiple trips through these supersets would be overkill. I’m betting one go-around of these exercises is different enough from your past stimulus to generate some good growth.
Your forearms sound like they’re good and slow twitch, which is why they aren’t growing from your pulling and grip work — the load time isn’t long enough. One run through ought to extend that TUL pretty good.
Maybe your ST forearms can take more (i.e. the full program), but there’s no need to turn the knob to “11” right out of the gate.
My forearms grow fairly well from simpler supersets (2-3 exercises) totaling about 70-80 seconds of load time. But unlike yours are quite fast to fatigue. These guys have some great ideas for exercise sequencing and I will like to try these myself — albeit with some adjustments for my FT forearms.
Try a single, hard run at the supersets at the end of your deadlift day for 4 weeks and see what happens.
After that, if you still think you can take more, then do it. Try that for 4 more weeks and see what happens then, but take about a month between the two experiments.
I don’t believe in any more than 3-4 weeks of any intense specialization routine like this. You always get to a point of diminishing returns if you punish a body part too long. You may even backslide if you go too long.
In addition, after the 4 weeks, do NO direct forearm (or grip) work for a week afterward — measure your forearms at the beginning and end of this “rest” week and I think you’ll see what I mean!
I realize this is old post. I just wanted to say that I tried these routines and they didn’t do a thing for mass. My forearms did gain extra strength but mass wise it didn’t pan out at all
[quote]force of one wrote:
I realize this is old post. I just wanted to say that I tried these routines and they didn’t do a thing for mass. My forearms did gain extra strength but mass wise it didn’t pan out at all[/quote]
are you sure you were eating enough? More times than not a bulk fails because of poor nutrition rather than lacking programs
Are you aware of the genetic limitation to synthesize new muscle, each day? All-out eating may get people who chronically undereat to be able to reach their genetic potential, but for others who eat within reason/slightly above what they need, it’ll just result in a fat-body.
HEre’s what I’ve been doing for my forearms. At the end of my workout I get a 20 lb HEx dumbell. hold onto it by the end (not the handle) and do hammer curls. It kills the forearm.
www.ironmind.com has all kinds of info and equipment to help anyone out in this regard.
I went on a forearm binge a long time ago and did lots of reverse curls and regular wrist curls with the ez bar on a flat bench. Tons of weight and lots of pain! I made my forearms grow and in two weeks I noticed a difference. Forearms will respond to high volume and heavy weights. Kinda like calves.