I think the simplest way is to fatten the grip. Last time I curled and high pulled, I used leather gloves for ‘fat grips’ and that was after plenty of ultra-wide snatch deadlifting.
With grip exercise like that, you don’t have to worry about whether you’re working the muscle as hard as you can as is the case with stuff such as reverse curls. You either can hold the bar or you can’t.
BRO!
[quote]celtics2022 wrote:
Hi bros,
What is the best way to get large forearms? I did regular wrist curls with dumbbells for about 2 months, varying between one day doing four sets of low reps (5) and another doing high (10) but never got much size out of it. I was doing 50s for 10 reps and 60s for 5.
Then, I switched to reverse wrist curls and i had to lower the weight a lot. I injured myself with just an OLY bar about two weeks ago. Its healed up now and i want to start again.
anyway, my forearms are way too small - how do i train em[/quote]
From what you’ve said there, it seems you haven’t trained them consistantly. Two months isn’t very long and you changed routine / rep scheme through the two months.
Try this at the end of a workout (once or twice a week):
BB wrist curl 3 sets 15, move weight up when last set doesn’t cause failure
Reverse wrist curl, as above.
Finish with 2-3sets of reverse curl (thumbless grip) lightish weight and go to failure each set.
Have a stricttime limit on your rest periods, choose 60 or 90sec and stick to it.
If you hit or excedd rep target increase weight by the smallest increment you can (I usually tie a 0.5kg disc to the middle of the BB). Repeat theis protocol for 3-4 months without changing anything.
Good luck.
Mine have improved which I attribute to hammer curls, pinwheel curls, reverse curls and thickbar work.
[quote]belligerent wrote:
best forearm training i’ve ever seen
Definitely want to bump this video, the second exercise shown (the cable one) is a killer. Can barely type right now.
Question for those who know the correct form on this exercise though, when I was doing it, my elbows moved outward, away from my midline, as I curled the weight up. Is this a problem at all?
Also to add to the thread, for the inversion/eversion function of the forearm, grab a light hexagonal dumbbell (10-20lbs), grab one of the heads from the outside, and rotate the entire dumbbell so that the other head starts pointing towards the ground and ends up pointing vertically in the air.
It kills the rotation and the grip.
[quote]silverhydra wrote:
[quote]belligerent wrote:
best forearm training i’ve ever seen
Definitely want to bump this video, the second exercise shown (the cable one) is a killer. Can barely type right now.
Question for those who know the correct form on this exercise though, when I was doing it, my elbows moved outward, away from my midline, as I curled the weight up. Is this a problem at all?
Also to add to the thread, for the inversion/eversion function of the forearm, grab a light hexagonal dumbbell (10-20lbs), grab one of the heads from the outside, and rotate the entire dumbbell so that the other head starts pointing towards the ground and ends up pointing vertically in the air.
It kills the rotation and the grip.
[/quote]
I’ve never tried those cable grips but I will next time I work my arms. I agree, everyone interested in bigger forearms needs to see this video.
[quote]davidcox1 wrote:
[quote]silverhydra wrote:
[quote]belligerent wrote:
best forearm training i’ve ever seen
Definitely want to bump this video, the second exercise shown (the cable one) is a killer. Can barely type right now.
Question for those who know the correct form on this exercise though, when I was doing it, my elbows moved outward, away from my midline, as I curled the weight up. Is this a problem at all?
Also to add to the thread, for the inversion/eversion function of the forearm, grab a light hexagonal dumbbell (10-20lbs), grab one of the heads from the outside, and rotate the entire dumbbell so that the other head starts pointing towards the ground and ends up pointing vertically in the air.
It kills the rotation and the grip.
[/quote]
I’ve been doing these, but with dumbells. It’s the most intense pump I’ve ever gotten from a forearm workout. Also, hang cleans have really increased my grip strenth.