[quote]putter2712 wrote:
Forearm’s, very much like calves, can seem tough to bring up. However i would disagree that wrist curls are a bad exersize for bringing them up. Done the conventional way, with limited range of motion, for only a couple of reps, they are a poor way of bringing up your forearms, but full range of motion curls, with high volume and a variety of rep ranges focusing on higher rep ranges and longer time under tension will bring up your forearms nicely
[/quote]
Do you have big forearms?[/quote]
How big is big?[/quote]
Not going to argue numbers.
I am pretty sure most of us who have even seen a bodybuilder once can tell developed forearms from those that aren’t.
[quote]putter2712 wrote:
Forearm’s, very much like calves, can seem tough to bring up. However i would disagree that wrist curls are a bad exersize for bringing them up. Done the conventional way, with limited range of motion, for only a couple of reps, they are a poor way of bringing up your forearms, but full range of motion curls, with high volume and a variety of rep ranges focusing on higher rep ranges and longer time under tension will bring up your forearms nicely
[/quote]
Do you have big forearms?[/quote]
How big is big?[/quote]
Not going to argue numbers.
I am pretty sure most of us who have even seen a bodybuilder once can tell developed forearms from those that aren’t.
[/quote]
Mixed grip deadlifts, no straps (alternate so you don’t develop any muscle imbalances).
Shrugs: Go as heavy as you can until you need straps to get to your heaviest weights
Dumbbell rows: same as above
Pull ups: same as above
Do lots of dumbbell curls, barbell curls.
Also I’d say that high rep sets of shrugs/dumbbell rows without straps are probably the best way of building grip strength/forearms. And if you wan’t to do wrist curls after that… go ahead, lol.
Pretty much what Professor X said (I’m not sure why anyone is arguing with him).
I think some of you guys are (again) mixing up strenght and hypertrophy. Jaxxx himself should also specify what exactly he wants: to develop his forearms or increasing his grip strenght. People who will tell me that both are the same, clearly don’t understand anything about bodybuilding. I also would like to know the level of development of Jaxxx, since that also is relevant for giving him a decent answer.
Nothing wrong with isolation here.
Those advocating against it are essentially rehashing the old argument-“no need to curl as long as you do chinups”.
If you aren’t thin allover and your food intake is good, try out those wrist curls etc.
[quote]Schwarzfahrer wrote:
Nothing wrong with isolation here.
Those advocating against it are essentially rehashing the old argument-“no need to curl as long as you do chinups”.
If you aren’t thin allover and your food intake is good, try out those wrist curls etc.
[/quote]
Just saying focus on the shit that we all know works…getting bigger and stronger using less straps.
Some kid weighing all of 140lbs can do wrist curls for the next 5 years and his forearms will still be tiny.
[quote]Schwarzfahrer wrote:
Nothing wrong with isolation here.
Those advocating against it are essentially rehashing the old argument-“no need to curl as long as you do chinups”.
If you aren’t thin allover and your food intake is good, try out those wrist curls etc.
[/quote]
Just saying focus on the shit that we all know works…getting bigger and stronger using less straps.
Some kid weighing all of 140lbs can do wrist curls for the next 5 years and his forearms will still be tiny.[/quote]
Agree with this. Wrist Curls did nothing for me. Absolutely NOTHING. It wasn’t until I started doing more pulling work that they grew at all. They still suck but, pulling does the trick. Deadlifts and shrugs give excellent TUT. If that doesn’t work then who knows.
Rows
Pullups
Reverse Curls
Hammer Curls
EZ Bar curls (somewhat)
All also provide some fatigue, though not as much as the first two. Basically anything that requires you to hold a ton of weight for long periods of time or prevents your wrists from snapping back (heavier curls) works well
[quote]Jaxxx wrote:
Hi guys, I have unfortunately puny forearms, which seem to be lagging significantly behind my arm development, and even limiting it in some cases. (Eg. My forearms/grip strength is giving out before my arms). I was wondering if there were suggestions on good exercises to bring them up to speed. (I’ve been told forearm curls are all but useless)[/quote]
do heavy pullin’ like:
bb rowS (120% of your bodyweight per reps AND WORK TO BECOME STRONGER AND STRONGER)
bb shrugs (same ,no…more than above)
deads (same than above)
IF you do this for some time and your forearms HAVE NOT grow then it is a problem of genetic .
[quote]Blackaggar wrote:
Anyway nine grew a lot when I switched from straps to chalk[/quote]
mine too, from puny to decent. can’t remember the last time I used straps.
also did a lot of hammer curls with a squeeze and thumbless reverse curls with a squeeze (this was my bicep finisher) before I strained my right bicep.
last time I did any direct forearm work like forearm curls is when I was a skinny fat 165 lb.
[quote]Jaxxx wrote:
Hi guys, I have unfortunately puny forearms, which seem to be lagging significantly behind my arm development, and even limiting it in some cases. (Eg. My forearms/grip strength is giving out before my arms). I was wondering if there were suggestions on good exercises to bring them up to speed. (I’ve been told forearm curls are all but useless)[/quote]
HEAVY&high reps (6/12) pulling!
bb rowz,shrugs,deads…everything to hold heavy and for a decent TUL
my view is this; if you can train your back with a decent amount of weight (bb rowz: 120% of you bodyweight per sets,at least) your weakest links (arms&forearms) HAVE to be strong&bigger…
of course,IF you already do this then it just a matter of genetics.
[quote]TheRealMcKenzie wrote:
I think some of you guys are (again) mixing up strenght and hypertrophy. Jaxxx himself should also specify what exactly he wants: to develop his forearms or increasing his grip strenght. People who will tell me that both are the same, clearly don’t understand anything about bodybuilding. I also would like to know the level of development of Jaxxx, since that also is relevant for giving him a decent answer.[/quote]
Just a note - I am focused on getting big all over/my diet is solid/I don’t use straps. My main issue is forearm strength, though some hypertrophy would be a nice bonus. Progress wise I’d say I’m beginner-intermediate. (Eg. not huge, but definitely not skinny)
The real issue is I’m finding my grip strength/forearm strength is limiting how much I can actually lift with certain movements. (esp. things like dumbell rows) The main mover isn’t at exhaustion yet, but I’m struggling to grip the weight.
Since the forearms are the weak link in the chain, I was hoping giving them a little bit more loving might have me lifting bigger overall. I don’t want to start using straps, because I imagine it will just make matters worse in the long run. Any additional advice would be muchos appreciated.
[quote]Schwarzfahrer wrote:
Nothing wrong with isolation here.
Those advocating against it are essentially rehashing the old argument-“no need to curl as long as you do chinups”.
If you aren’t thin allover and your food intake is good, try out those wrist curls etc.
[/quote]
Just saying focus on the shit that we all know works…getting bigger and stronger using less straps.
Some kid weighing all of 140lbs can do wrist curls for the next 5 years and his forearms will still be tiny.[/quote]
Sorry, but Professor X is right. Granted, Professor X couldn’t get his point across without being a dick, but he is right.
Forearm curls are AWFUL, unless you are “seriously supplementing” (HGH can significantly increase repair time), but otherwise, the stress they place on joints and ligaments will inhibit your ability to grow in the long-term(lee priest can also be the exception given he’s 5’ 5"). Static holds and increased diameter of finger compression work very well for forearm development. My personal favorites (given forearms that don’t grow) are heavy Farmer’s Walks, Plate holds (hold the smooth side of two plates for time), Behind-the-back forearm curls (most weight, least damage in terms of wrist curls), and V-Rows (done by starting with two decently-weighted dumbbells in an overhand position in front of the thighs, and in a controlled twisting motion, press the wieghts into your front shoulders, return under control). This is similar to a Zottman curl but a little more weight. In the end, though, more weight on big exercises will affect the long-term.
Good luck.
[quote]Professor X wrote:
What is strange is guys way smaller being this defiant to advice given.
If someone had given me advice like this in the gym as a beginner, I would be all ears…not arguing with them.[/quote]
I take my previous statement back, I scrolled too far to answer adequately.
Professor X was in the right; get your head straight and you’ll get the forearms you want. There’s always going to be someone bigger/meaner, take the advice given or venture on your own turf.
My apologies, Professor X, I’m sure you already know that you handled this thread correctly.
I’ve written about it time and again: if, as a normally healthy person, you can’t show at least decent forearm flexors within a few years of lifting, your exercise selection and/or execution was lackluster. It’s the extensors that tend to need extra work.
Concerning forearm iso work:
be moderate with applying torque and shear forces
use exercises where force applies in a straight line to the wrist
don’t overdo this: if you’re not training like a wuss, your regular training is already engaging your forearms a lot
Wrists can take a lot of abuse - until they’re toast. There’s no guaranteed way for total rehab with fried wrists - unless you’re willing to experiment on yourself.
