Would appreciate people’s feedback regarding a training program for forearms, and an idea of how often they should be trained.
I know that many believe that one can get adequate forearm work just from doing compound exercises, and regular bi/tri’s workout. However, despite doing these consistently, my arms are very thin.
I can’t overcome genetics, but I can make the most of what I have. Any advice is appreciated. Thanks.
This is similar to another thread, and you’re right, people will suggest stuff like deadlifting to get bigger forearms because that’s what it takes. I also hang-clean and press 5X5 once a week and my forearms are fried afterwards.
Good luck!
people with substandard forearm developemnet should go to extra legenths to develope them. Most people can get by with just doing rack pulls and heavy deads,shrugs and so forth.
i would suggest doing all of that as your base. Especially farmers walks. Add in static holds. then use direct forearm exercises like reverse curls or zottman curls, wrist rollers and so forth.
those last few extra exercises may be the ones that make all the difference. just like the last few reps of a set are the ones that make all the difference. do a little extra and see how far it takes you. most people want massive gains by doing the norm. Well if your forearms are not normal, do a little extra.
[quote]Lorne wrote:
Would appreciate people’s feedback regarding a training program for forearms, and an idea of how often they should be trained.
I know that many believe that one can get adequate forearm work just from doing compound exercises, and regular bi/tri’s workout. However, despite doing these consistently, my arms are very thin.
I can’t overcome genetics, but I can make the most of what I have. Any advice is appreciated. Thanks.[/quote]
genetics are a huge excuse. you can still ass inches to your forarms. try to hold unbearable amounts of weight in your hands for as long as you can. there is nothing for your body to do but grow and try to adapt to thins grip power you need. your forearms will grow. try putting forth more effort.
I use to do forearm curls and reverse curls and they helped a little but when I started doing lots of pull-ups with palms facing away my forearms really improved. Do 4 x failure a couple of times a week.
Believe it or not,but if you’ve got a good shoulder routine,you’re actually working your forearms.
[quote]Cthulhu wrote:
Believe it or not,but if you’ve got a good shoulder routine,you’re actually working your forearms.[/quote]
I don’t believe it.
Seriously thoug, you’re correct up to a point. Actually, you may get some good static forearm extensor work if you grip the shit out pf the DBs on lateral raises. But again, this is just static work.
If your forearms grow from static (grip)work only, then go give your mom and dad a big hug (maybe even get a liitle more creative than flowers and a tie next May and June).
For the rest of us, dynamic work will be required. Movement of the wrist up and down and opening and closing the hands. Full range of motion and after workout stretching are a must.
[quote]simon-hecubus wrote:
Cthulhu wrote:
Believe it or not,but if you’ve got a good shoulder routine,you’re actually working your forearms.
I don’t believe it.
Seriously thoug, you’re correct up to a point. Actually, you may get some good static forearm extensor work if you grip the shit out pf the DBs on lateral raises. But again, this is just static work.
If your forearms grow from static (grip)work only, then go give your mom and dad a big hug (maybe even get a liitle more creative than flowers and a tie next May and June).
For the rest of us, dynamic work will be required. Movement of the wrist up and down and opening and closing the hands. Full range of motion and after workout stretching are a must.[/quote]
Well,it depends what your shoulder routine looks like.
If you’re using machines,you’re not gonna work your forearms.
I’ve noticed that when I do upright rows with heavy weights(duh) it works my forearms pretty good.
I really don’t work my forearms,and on my shoulder and back days I usually get sore from that shit.