Hello. I’d really appreciate any feedback on how to increase the size/thickness of my forearms.
Thanks a lot.
Go to the search bar and go to search members then type in mason33 and there you go. It might be a crappy thread but he has his points.
The thread is called why your forearms suck.
Deadlifts
Start deadlifting,bench pressing,and doing shoulder work with HEAVY weights.
Especially if you’re doing heavy weights on your shoulder days,it forces you to grip more.
If you have a good shoulder program,you’ll add size to your forearms,if your diet is right too,since you need the calories for overall mass.
Putting that aside,if you’re doing exercises that forces you to grip more,then you should add size to your arms.
Cthulhu
hope this helps 
Deadlift variations first and foremost. Forearm extensions and curls are also handy however grip work is very necessary.
Thanks to all for the feedback so far.
A couple of points…
Could someone explain how to properly execute plate pinches, and is this the same thing as a “static hold?”
I have read that DL’s without straps are a good way to build forearms. Unfortunately, I have a permanent injury in my left wrist (torn ligaments), which makes it impossible to DL heavy weights without straps (my wrist can’t handle the weight).
Any suggestions, perhaps, how I can get around this. AGain, thanks for the feedback.
[quote]Cthulhu wrote:
Start deadlifting,bench pressing,and doing shoulder work with HEAVY weights.
Especially if you’re doing heavy weights on your shoulder days,it forces you to grip more.
If you have a good shoulder program,you’ll add size to your forearms,if your diet is right too,since you need the calories for overall mass.
Putting that aside,if you’re doing exercises that forces you to grip more,then you should add size to your arms.
Cthulhu[/quote]
Bingo,this hit the nail on the head. I don’t do a bunch of direct shoulder work besides rear delts just heavy weight in general and don’t use the lifting straps and no false grips.
Lorne,
Depending on your goals and time-limit I would reccomend taking up indoor rock-climbing 2x a week for at least 6-8 months. If you check out some climbers forearms you will see why.
If you aren’t into that, then try some finger curls. You hold the plate with your finger tips and go up & down.
http://www.T-Nation.com/readTopic.do?id=1184429&pageNo=0
its all there…
Lorne,
And obviously, don’t do anything that would compromise your wrist ligaments. Work it to the limit, but without discomfort. I think it’s possible to get your wrists back to their original strength and better!
If none of what you have checked out seems to be helpful, try hanging from a pull-up bar for as long as possible. It’s safe and it’s a LOT harder than it sounds. Good luck.
I don’t necessarily agree with the “your forarms suck because you lift like a pussy” theory.
I see a lot of big guys with little forearms. I think they need more stimulation than most weightlifting routines supply.
[quote]beebuddy wrote:
I see a lot of big guys with little forearms.[/quote]
I don’t.
I have a routine that I use and I made it up myself. It works and isn’t too difficult to do.
Mason33’s routine in the “Why your FOREARMS suck!” thread would work probably better than mine, but mine is easier to do. His is basicly heavy static gripping. I think he included the partial rep curling just to induce fatigue quicker and to attempt to squeeze harder as you lose your grip.
My routine goes like this. I use Upright Rows. Basicly a drag curl. This works the top of the forearm real nice and then the bottom as you start to lose your grip.
I do about 6 sets of 10 reps.
Then I do Reverse Dumbbell curl. Basicly a Zottman Curl. This works nicely on the lower part of the forearm.
I do 3-4 sets of 10 reps.
Then I do a Seated Isolation Hammer Curl. This works that top part of the forearm nicely.
I do 3-4 sets of 10 reps.
-NOTE- sometimes I superset those last two exercises. I do this every couple of days when they feel they are ready for more.
All you really need to do is figure out how your forarms work in your natural bodys movement path. That’s what I did. Then curl that way. It just depends on which way your wrist is rotated. If you have it just right, you can almost eliminate the biceps from pulling when you’re doing a curl. Keep the wrist in a position that makes it work the forearm the hardest.
I found that the Upright Row is the best exercise for building forarm mass for me. And heavy weight works nicely for 10 all out reps.
This is kinda easier than what Mason33 had said to do. His routine is probably better than mine. But mine has worked pretty well. This is a good way to work your forarms with out needing a ton of weight for the heavy static gripping.
[EDIT] I forgot to add in the last exercise. I finish off that routine with seated dumbbell wrist curls. I do 6 quick non-stop sets of 10 reps. Alternate right and left hand with no rest and no rest between sets.
The answer to your problems is to stop owning a pussy and start doing 5 ton wrist curls. I’m so hardore.
[quote]Professor X wrote:
beebuddy wrote:
I see a lot of big guys with little forearms.
I don’t. [/quote]
Me neither
[quote]Lorne wrote:
Hello. I’d really appreciate any feedback on how to increase the size/thickness of my forearms.
Thanks a lot.[/quote]
If you want to go an alternate route, I got impressive forearms from the following:
- My grip is always slow to catch up on deadlifts, so I do dumbell deadlifts for a while, and when I get back to the barbell, my grip’s stronger, and I find that size increases as well.
-Hand balancing (handstands, planches and one arm bar hangs). Handstands made my forearms insane.
-One arm barbell lifts. Period.
why has no one suggested masterbating?
my right forearm is rediculous.
[quote]B rocK wrote:
why has no one suggested masterbating?
my right forearm is rediculous. [/quote]
word,
remeber imbalances are bad though, switch off!