Forearm Growth

Bigger Stronger Leaner Competitive Bodybuilding
1

I have always had trouble putting size on my forearms. The last 2-3 months I have seen good improvement by doing this:

take a small 1.5" PVC pipe and cut two 8" pieces from pipe insulation and put over the PVC pipe. Then twist your hands like you are using a wrist roller. You can control the tension by how hard you squeeze the bar. The insulation lets the PVC rotate. Using hard grip pressure, I can do it for about 20 seconds. Using light grip pressure you can really burn and pump up your forearms.

Just wanted to share this as it may help others. The PVC and insultaion can be bought at any home improvement store and will cost less than $5.

2

Or you can do some heavy ass Farmer’s.

Or you can do heavy ass wrist curls (i.e. no more than 6 reps).

3

one thing that got some size on my forearms is when i trained at home with really shitty equipment so when id do front squats i had to take the bar off the holders on the bench and use some momentum and forearm strength to get it in place. after doing that for maybe a month or so i looked down at my forearms one day and really noticed they had gotten bigger.

i think one of the most effective (if not THE most effective) way to build forearms is through a wide grip deadlift. also really good for your traps.

4

Hey, how you guys measure the forearm?

I flex my forearm and poisition it at 90 degrees from my biceps. Is this the right way?

5

Wrist rollers are great for grip training. Mine is a three inch fencepost with an eight pound moss rock tied to it.

Plate pinches are also great.

6

[quote]cerote wrote:
Hey, how you guys measure the forearm?

I flex my forearm and poisition it at 90 degrees from my biceps. Is this the right way?[/quote]

I always just extended my arm and flexed my wrist.

S

7

deadlifts and chinups

8

[quote]sphaw wrote:
deadlifts and chinups[/quote]

Bleh don’t tell’em that. That only gets you so far before your grip will fail. You need direct forearm work.

9

1 arm db bench with a twist added in. it gets your forearms and all of your core if you keep everything tightened through the entire set.

10

my forearms seem to have gotten bigger simply by grabbing tight anything i lift.

i just realized this can come off the wrong way :confused:

but yead, deadlifts especially, i just grip it tightly. my hands wanted to give out when i did 110 kgs. now its a piece of cake. now they want to give out if i do 170. so figures they grew just by that.

i also saw some article somewhere about forearms and strengthening your grip. i think it was by CT? dont remember but maybe when my grip becomes an issue ill give it a try. 90% of the good compound lifts rest on your hands, it would help if they were strong i guess