[quote]Thorpughet wrote:
Here’s the untested version of bodybuilder’s forearm…[/quote]
wow I bet he deadlifts!
[quote]AndrewG909 wrote:
I have yet to use a forearm workout that I feel works for my forearms(to add significant size). I’ve accepted the fact that my forearms will take years of training to catch up with the rest of my arm. However I do see people giving others advice on forearms and how to develop size and grip.
So I’m curious if anyone here has actually completed a forearm routine for a given set of time (whether it be a couple of months to a couple of years) that has actually succeeded in adding size to their forearms and documenting such. You see plenty of bicep shots with measuring tapes documenting progress, but I’m curious to see if anyone here has actually documented and shows proof of gains they’ve made using a specific forearm program? Any takers?[/quote]
…have you tried deadlifting, pullups and rows without straps? I have never seen anyone with a big back with disproportionately small forearms unless they are relying heavily on straps - it’s just not something you see very often, if at all.
Chins are king for me with a palms grip not fingers. Get some fat gripz too.
[quote]AndrewG909 wrote:
[quote]andrew88 wrote:
You are 180 pounds and your arms are so big that your forearms will take years to catch up with them? How tall are you and what is your bodyfat % ? Did you have your legs amputated? [/quote]
Please take the time to read the posts. As I’ve stated before the forearms in that pic are not mine. But on a side note, how did you know my legs were amputated. looks around Are you watching me??[/quote]
I read the posts, I knew they were not yours. You said you weighed 180 pounds, I was trying to say that unless you are really short your arms are probably not so gigantic that your forarms will take years to match them. If you are 180 pounds and are not really short you should probably think about putting on more muscle everywhere and then worry about your forearm proportionality.
But I am just going on the assumption that you are not shorter than 5’5"
You are 5’10"
180 pounds
That’s skinny
And you are worry about forearm proportionality?
Deadlifts with an overhand grip.
Try various deadlift grips as you ramp up. I like to go overhand with warmups (I’ve even done underhanded a couple times), then go to an “off” over/under, then of course the strong over/under on the last couple sets.
Also…RACK PULLS from just above the knee. Likely your grip will give out before your muscles do…thus the training effect.
Alan
[quote]andrew88 wrote:
You are 5’10"
180 pounds
That’s skinny
And you are worry about forearm proportionality?[/quote]
This is exactly my point, my forearms have grown decently from 126 lbs to 180 lbs, now in order for them to grow a substantial amount again I’ll have to add another nice load load of mass whilst hitting money exercises for the forearms. It’s not that hard when you think about it but people want an easy way out but it’s the only way I see it getting done best.
Lots of ways to train forearms other than hammer curls and wrist curls. Check out diesel crew and look up grip strength on google lots of ways to do it!!
[quote]Carlitosway wrote:
[quote]andrew88 wrote:
You are 5’10"
180 pounds
That’s skinny
And you are worry about forearm proportionality?[/quote]
This is exactly my point, my forearms have grown decently from 126 lbs to 180 lbs, now in order for them to grow a substantial amount again I’ll have to add another nice load load of mass whilst hitting money exercises for the forearms. It’s not that hard when you think about it but people want an easy way out but it’s the only way I see it getting done best.[/quote]
I love the get bigger response that is so prelevant on this site for any and all issues. My statement was that im not looking for a solution for my problem but rather i would like to see progress others have made, which so far there has been all talk. I do appreciate all the tips and i must say the overhand deadlifting is my lift of choice (nothing makes my forearms scream like sets of 10) then followed by wrist curls.
I understand that i posted in the bodybuilding forum but that was because im interested in seeing the progress others have made in building this specific body part. I am a boxer not a bodybuilder i did one large bulks and a couple small bulks and cuts to get to my current state, and do not wish to put my boxing aside and pick up bodybuilding or put myself in danger by attempting another large bulk while boxing.
I dont see how what that has to do with my question of what have OTHERS done to imptove forearms and do they have pics documenting their progress. Why is this suddenly about me wanting things done the easy way, my original post said i know its going to take years of me hammering them to get them up to par, explain how that is taking the easy way?
[quote]AndrewG909 wrote:
[quote]Carlitosway wrote:
[quote]andrew88 wrote:
You are 5’10"
180 pounds
That’s skinny
And you are worry about forearm proportionality?[/quote]
This is exactly my point, my forearms have grown decently from 126 lbs to 180 lbs, now in order for them to grow a substantial amount again I’ll have to add another nice load load of mass whilst hitting money exercises for the forearms. It’s not that hard when you think about it but people want an easy way out but it’s the only way I see it getting done best.[/quote]
I love the get bigger response that is so prelevant on this site for any and all issues. My statement was that im not looking for a solution for my problem but rather i would like to see progress others have made, which so far there has been all talk. I do appreciate all the tips and i must say the overhand deadlifting is my lift of choice (nothing makes my forearms scream like sets of 10) then followed by wrist curls.
I understand that i posted in the bodybuilding forum but that was because im interested in seeing the progress others have made in building this specific body part. I am a boxer not a bodybuilder i did one large bulks and a couple small bulks and cuts to get to my current state, and do not wish to put my boxing aside and pick up bodybuilding or put myself in danger by attempting another large bulk while boxing.
I dont see how what that has to do with my question of what have OTHERS done to imptove forearms and do they have pics documenting their progress. Why is this suddenly about me wanting things done the easy way, my original post said i know its going to take years of me hammering them to get them up to par, explain how that is taking the easy way?
[/quote]
Up to par to what? You are a boxer, not a bodybuilder. You are also 180 pounds so I doubt your arms are so huge that it will take years to bring up your forearms if you really want to do that. If you really do care about boxing more than bodybuilding and you also want to bring up your forearms then work towards deadlifting 500+ pounds at 180. It will help your boxing and your forearms.
I have never seen someone deadlift 500+ at 180 with forearms that are so small that it would take years to bring them up (there is plenty of evidence on the internet that that is true and almost none that it is false). Oh, wait, you probably are looking for something fancier than that…
[quote]mr popular wrote:
I don’t know why so many guys are afraid of just directly working their forearms these days. lol
Not everyone needs direct work, but if you do you aren’t going to see great progress from “deadlifts and rows” alone obviously. The standard wrist curl, hammer curl, reverse curl, etc. has worked for generations.
A personal favorite of mine are kpipe curls:
Forearm exercises are just like any other. Move up in poundages regularly, gain bodyweight, be consistent. The guy in those videos, for instance, trains his forearms regularly with pinwheel/hammer curls, seated barbell and standing dumbbell wrist curls, and DB/EZ kpipe curls. Is it some kind of coincidence that he has beastly forearms? Obviously not.
If you are just throwing in some hammer curls at the end of your back/biceps workout once in a while, don’t expect to see much progress.[/quote]
Is there a particular reason for keeping the wrist cocked forward for entire movement?
Reason I ask is, it seems to me that keeping the wrist cocked back would put extra strain on the wrist extensors as well as the brachioradialis. I’m assuming it has something to do with putting more work on the brachioradialis though?
I don’t know why it works, it just does. Also, I feel this exercise a lot in my brachialis, but you won’t find me complaining about the extra upper arm growth.
[quote]BantamRunner wrote:
Deadlifts with an overhand grip.
Try various deadlift grips as you ramp up. I like to go overhand with warmups (I’ve even done underhanded a couple times), then go to an “off” over/under, then of course the strong over/under on the last couple sets.
Also…RACK PULLS from just above the knee. Likely your grip will give out before your muscles do…thus the training effect.
Alan[/quote]
agreed, throw some farmers walks in there after a deadlift as well and call it a day. I like hitting lagging body parts from different angles twice a week, but I’ve been doing that so I’m thinking of maybe bumping it up to 3 times a week for forearms. Has anyone tried hitting forearms that often with success?
I’m not going to continue debating the deadlift issue. The fact that getting strong in one lift will solve genetically weak areas is false. That’s like saying anyone who squats 600 lbs won’t have proportionately small calves yet arnold admitted that his calves were his week point despite his massive legs.
His calves were still huge compared to most peope but compared to the rest of his leg he felt they were small. No one workout will be the fix for a weak point, because your other muscles will still grow faster while using compound movements. For my body anyways I have to hit my muscles directly from different angles with high frequency to see growth. If just doing deadlifts works for some congrats but not that’s not the case for me.
[quote]mr popular wrote:
I don’t know why it works, it just does. Also, I feel this exercise a lot in my brachialis, but you won’t find me complaining about the extra upper arm growth.[/quote]
I just gave the DB variation a try today as demonstrated in the video. I felt it almost entirely in my brachioradialis and barely at all in my upper arm flexors. Beautiful.
This is becoming a staple arm exercise for me. Thanks for the videos.
[quote]AndrewG909 wrote:
[quote]BantamRunner wrote:
Deadlifts with an overhand grip.
Try various deadlift grips as you ramp up. I like to go overhand with warmups (I’ve even done underhanded a couple times), then go to an “off” over/under, then of course the strong over/under on the last couple sets.
Also…RACK PULLS from just above the knee. Likely your grip will give out before your muscles do…thus the training effect.
Alan[/quote]
agreed, throw some farmers walks in there after a deadlift as well and call it a day. I like hitting lagging body parts from different angles twice a week, but I’ve been doing that so I’m thinking of maybe bumping it up to 3 times a week for forearms. Has anyone tried hitting forearms that often with success?
I’m not going to continue debating the deadlift issue. The fact that getting strong in one lift will solve genetically weak areas is false. That’s like saying anyone who squats 600 lbs won’t have proportionately small calves yet arnold admitted that his calves were his week point despite his massive legs.
His calves were still huge compared to most peope but compared to the rest of his leg he felt they were small. No one workout will be the fix for a weak point, because your other muscles will still grow faster while using compound movements. For my body anyways I have to hit my muscles directly from different angles with high frequency to see growth. If just doing deadlifts works for some congrats but not that’s not the case for me. [/quote]
Yes, but Arnold was a top level bodybuilder who needed mass and symmetry to win competitions. I am not saying that one exercise cures everything, I am just saying that as a 180 pound boxer you will get more for your sport and your forearms out of deadlifting 500+ than doing a fancy little forearm program. At 5’10" 180 there is no such thing as a lagging bodypart, everything is lagging.
Well i have’nt completed a routine for a period of time but i’m going to. I remember posting a similar thread years ago - got some nice responses from board members. They were all fairly similar to what has been listed here.
Unfortunately I can’t do some of the exercises due to a dodgy wrist - wrist curls/wrist extensions are out. I can maybe manage behind back wrist curls and i like the look of those kpipe videos.
I ditched straps for deads and to be honest did’nt get a lot from them - i’ve no problem doing rack deads below knees with 260kg - grip is not an issue.
A 14" forearm with a 20" upper arm is very poor. I think i’ll give volume a go with a variety of exercises - behind back wrist curls, the videos here, leverage bar work (if able) and wrist roller (extension may be an issue on this).
I’d really like to build my extensors up (and wrists) - hopefully protect the joint a bit.
Give me 3 months and i’ll get back to you…
[quote]Sharp4850 wrote:
[quote]mr popular wrote:
I don’t know why it works, it just does. Also, I feel this exercise a lot in my brachialis, but you won’t find me complaining about the extra upper arm growth.[/quote]
I just gave the DB variation a try today as demonstrated in the video. I felt it almost entirely in my brachioradialis and barely at all in my upper arm flexors. Beautiful.
This is becoming a staple arm exercise for me. Thanks for the videos.[/quote]
I couldn’t watch the videos earlier because I was on my phone but I’m definitely going to give these a shot.
[quote]andrew88:
Yes, but Arnold was a top level bodybuilder who needed mass and symmetry to win competitions. I am not saying that one exercise cures everything, I am just saying that as a 180 pound boxer you will get more for your sport and your forearms out of deadlifting 500+ than doing a fancy little forearm program. At 5’10" 180 there is no such thing as a lagging bodypart, everything is lagging.[/quote]
Compared to a bodybuilder yes everything is lagging, but certain body parts lag more than others. I dont see why this is so hard to fathom. If my arms are muscular but not big (don’t have a tape measure but let’s say 16 inches) and my forearms are fkn puny (let’s say 9 inches) then there is a noticeable difference there. Bodybuilders are not the only ones who want symmetry. When I wear a wifebeater I don’t like the fact that my forearms don’t appear to match my upper arm or the rest of my body for that matter. You don’t have to be HUGE to have noticeably smaller body parts then others.
If you’re still having trouble understanding let’s try using some analogies shall we.
Here’s a few examples:
If I have short fingers but my middle finger is shorter then my pinky it would be pretty noticeable, i don’t care if all my fingers are short, the fact that one is really short is going to stand out and I’d bet you wish your middle finger wasn’t so damn small.
If you had really short legs, but when you stand you look lopsided because one leg is much shorter than the other, you are going to notice. It doesn’t matter if they’re both fkn short one is shorter than the other and it doesn’t look right.
if you still don’t get it I give up, you win.
I still don’t get it. ;p But seriously, I think what andrew88 is saying here is that if you just focus getting bigger everywhere, they’ll come up eventually. I would advise doing some forearm work. Don’t make it a forearm-specilization routine. You’re looking for balance already, so that’s good. Let’s say you do 5 exercises for your arms on arm day or whatever. Your triceps need moderate growth, your biceps are proportionally the best, and your forearms suck. Instead of like 2 triceps, 3 biceps, maybe make it 2 triceps, 1 biceps, 2 forearms.
Also, that kpipe vid at the beginning is baller. Def. gonna try those.
[quote]mr popular wrote:
I don’t know why so many guys are afraid of just directly working their forearms these days. lol
Not everyone needs direct work, but if you do you aren’t going to see great progress from “deadlifts and rows” alone obviously. The standard wrist curl, hammer curl, reverse curl, etc. has worked for generations.
A personal favorite of mine are kpipe curls:
Forearm exercises are just like any other. Move up in poundages regularly, gain bodyweight, be consistent. The guy in those videos, for instance, trains his forearms regularly with pinwheel/hammer curls, seated barbell and standing dumbbell wrist curls, and DB/EZ kpipe curls. Is it some kind of coincidence that he has beastly forearms? Obviously not.
If you are just throwing in some hammer curls at the end of your back/biceps workout once in a while, don’t expect to see much progress.[/quote]
I did these one arm with cables yesterday and the mind-muscle connection was strong