Do what the muscle was meant to do.
Hold heavy shit.
That’s it.
Farmer walks
Deadlifts
Holding the fat side of an olypic bar with weights
doing your lat/row work as long as you can without straps
Wrist rolls or whatever that dumbass forearm isolation is…stop doing that for growth. It can have it’s place as a warm up for rehab or prehab… but for growth it sucks and does nothing.
[quote]Christian Thibaudeau wrote:
What made my forearms pump up the most was long distance farmer’s walk ideally with kettlebells (because they have a slightly bigger drip). In one session I did 5 sets of 300m with 53lbs kettlebells (I confess to dropping them a few times) and my forearms looked doubled in size and were sore for 4 days. Now, that is a lot of volume, you might not need as much. But I feel like a time under tension of about 90 seconds per set is optimal. So basically cover the most distance you can in 90 seconds for anywhere between 3 to 5 sets.
I also like 45lbs plates farmer’s walk. Holding the 45lbs plates with my fringers through the hole in the plate. [/quote]
Because of lower body injuries, I do static holds with DBs. Should I shoot for 90 seconds per set?
How often can you do static hold s / fws?
[quote]paulieserafini wrote:
Do what the muscle was meant to do.
Hold heavy shit.
That’s it.
Farmer walks
Deadlifts
Holding the fat side of an olypic bar with weights
doing your lat/row work as long as you can without straps
Wrist rolls or whatever that dumbass forearm isolation is…stop doing that for growth. It can have it’s place as a warm up for rehab or prehab… but for growth it sucks and does nothing.
[/quote]
I like wrist rolls. Forearm muscles are also designed to manipulate the wrist.
I usually do Farmer’s Walks with plates as Christian T mentioned. This week I did them with dumbbells, but added some hammer curls at the end of the Walk. Adding the curls brought about a pretty intense effect (for me, anyway). Since I’ve just added this to my Farmer’s Walk routine, I’m not sure whether my forarms will get bigger, but I can say without doubt that ending the walk with curls definitely taxed my forearms.
Make sure you wear steel toecaps 
…
[quote]RampantBadger wrote:
Make sure you wear steel toecaps …
Holy shit, That is impressive!
[quote]RampantBadger wrote:
Make sure you wear steel toecaps …
Wow. That’s awesome. Unfortunately, if I tried to do those, all I would get as a result is broken toes and a lot of stares in the gym. I have to be one of the most uncoordinated people.
I really like that first part of the Kai video that illustrates how wrist position can greatly affect how the forearm is worked. Now, my forearms aren’t mind-blowing or anything, but I’ve noticed them grow since I started making a point to turn my wrists up in many of my forearm movements. I feel like most guys will have some bottom development in their forearms, but often lack that chunk of muscle up top that makes the forearms really pop.
My preferred exercise for forearms is one arm reverse cable curls, as I feel like it is easiest to really rotate the hand upwards and flex the hell out of the forearm while curling. Even if you are just sitting around, try turning your fist up as far as it will go while keeping your forearm parallel to the ground. Now, bend at the elbow and curl your arm until it looks like you are trying to touch your fist to your shoulder. Flex the hell out of it. Works wonders. Be sure to go light enough that you are able to keep your fist rotated upwards throughout the whole movement.
[quote]DoubleDuce wrote:
[quote]paulieserafini wrote:
Do what the muscle was meant to do.
Hold heavy shit.
That’s it.
Farmer walks
Deadlifts
Holding the fat side of an olypic bar with weights
doing your lat/row work as long as you can without straps
Wrist rolls or whatever that dumbass forearm isolation is…stop doing that for growth. It can have it’s place as a warm up for rehab or prehab… but for growth it sucks and does nothing.
[/quote]
I like wrist rolls. Forearm muscles are also designed to manipulate the wrist.[/quote]
I think we are talking about 2 different things.
I’m talking about the dumb thing you see people doing with barbells behind the back or dumbbells and they are rolling their rists trying to get big forearms.
[quote]paulieserafini wrote:
[quote]DoubleDuce wrote:
[quote]paulieserafini wrote:
Do what the muscle was meant to do.
Hold heavy shit.
That’s it.
Farmer walks
Deadlifts
Holding the fat side of an olypic bar with weights
doing your lat/row work as long as you can without straps
Wrist rolls or whatever that dumbass forearm isolation is…stop doing that for growth. It can have it’s place as a warm up for rehab or prehab… but for growth it sucks and does nothing.
[/quote]
I like wrist rolls. Forearm muscles are also designed to manipulate the wrist.[/quote]
I think we are talking about 2 different things.
I’m talking about the dumb thing you see people doing with barbells behind the back or dumbbells and they are rolling their rists trying to get big forearms.[/quote]
Ah. I meant an actual wrist roller with a cord you roll a weight up with. Yeah, I can’t remember the last time I did wrist curls. My roller is fairly slick, so you have to squeeze the crap out of it and twist it at the same time. It’s heavy wrist manipulation while having to maintain a difficult grip. Best of both worlds.
[quote]DoubleDuce wrote:
[quote]paulieserafini wrote:
[quote]DoubleDuce wrote:
[quote]paulieserafini wrote:
Do what the muscle was meant to do.
Hold heavy shit.
That’s it.
Farmer walks
Deadlifts
Holding the fat side of an olypic bar with weights
doing your lat/row work as long as you can without straps
Wrist rolls or whatever that dumbass forearm isolation is…stop doing that for growth. It can have it’s place as a warm up for rehab or prehab… but for growth it sucks and does nothing.
[/quote]
I like wrist rolls. Forearm muscles are also designed to manipulate the wrist.[/quote]
I think we are talking about 2 different things.
I’m talking about the dumb thing you see people doing with barbells behind the back or dumbbells and they are rolling their rists trying to get big forearms.[/quote]
Ah. I meant an actual wrist roller with a cord you roll a weight up with. Yeah, I can’t remember the last time I did wrist curls. My roller is fairly slick, so you have to squeeze the crap out of it and twist it at the same time. It’s heavy wrist manipulation while having to maintain a difficult grip. Best of both worlds.[/quote]
I actually have played with a home made wrist roller before like what you are talking about. It was pretty intense.
[quote]flipcollar wrote:
lift heavy things off the ground. hold heavy things.[/quote]
That doesn’t work for everyone. I have been deadlifting for a year now and have seen little to no growth in my forearms.
I find direct forearm works best for me.
The dead lifts have to be high reps to build forearms in my case.
High rep dead lifts like 30-35, 6-9 sets are what shocked my forearms into the joy they are today. It didn’t take that long. About a year and a half.
My old routine would be high rep warm up then by set six or seven would go heavy. Once sometimes twice a week.
[quote]conservativedog wrote:
The dead lifts have to be high reps to build forearms in my case.
High rep dead lifts like 30-35, 6-9 sets are what shocked my forearms into the joy they are today[/quote]Did those high rep deads help built your back, traps, glutes, or just your forearms ?
[quote]tolismann wrote:
[quote]conservativedog wrote:
The dead lifts have to be high reps to build forearms in my case.
High rep dead lifts like 30-35, 6-9 sets are what shocked my forearms into the joy they are today[/quote]Did those high rep deads help built your back, traps, glutes, or just your forearms ?
[/quote]
Who needs traps, back and glutes when you have forearms?
Anyone have experience with towel pull-ups? Those things are a friggin’ pain in the ass but I love them for grip and forearm training. I can only ever get six or seven reps without my hands slipping off the towel.
[quote]kgildner wrote:
Anyone have experience with towel pull-ups? Those things are a friggin’ pain in the ass but I love them for grip and forearm training. I can only ever get six or seven reps without my hands slipping off the towel.[/quote]
I’ve done them, I like them.
Masterbate 4x per day always switch hands