I had thought we had established that both ways can work. Do curls, then do underhand close grip chins emphasizing the top of the movement, and your biceps will certainly reach exhaustion as your lats slowly take over. What matters is performing the exercise so that the biceps are the target. Just as I could lean forward and go wider on dips to hit chest after doing cable flys, or I could do them closer and more upright to hit triceps after doing extensions.
Again, I don’t even use it that much, it’s just a play in the playbook. Some good info in here though.
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Zercher squat!!! You’re clean will no longer be the limiting factor. You just deadlift the bar up, then squat down while placing the knees over your thighs, then bring the crook of your elbows to the bar and squat away. I’d suggest but elbow or knee sleeves over your elbows. It might hurt and even bruise at first but you’d be surprised at how fast you get used to it.
I appreciate the suggestion, but I am more than familiar with Zerchers, I have done well over 450 in a Zercher DL (A real one, off the floor in the elbows, niot this nancy boy row it up part way stuff). Only a masochist would do these with a regular bar, thies are an Axle only item if you are going to move more weight than I clean.
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Finally got my workout started up again and YES, I started out with the forearms. I have to say, getting that execellent pump to start things of felt great. I realized that I have basically NEVER gotten a proper pump in my forearms. Now I am addicted…can’t wait for the next workout basically.
But I can also make this observation: Everything I do afterwards feels quite odd compared to what it used to. Gripping the bar for bench presses when your forearms are already smoked is really weird. I always use a thumbless grip and it feels sketchy when the weight starts getting higher.
Surprisingly, my rows weren’t affected as much as the pressing movements.
Anyway, that forearm pump is freaking awesome. I highly recommend it to anyone else with weak grip. Looking foreward to seeing the results after the weeks and months start stacking up.
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Now that the gyms are closed again here in Berlin, Germany I will give a brief review of my Inside Out, routine…it was good while it lasted.
Anyway, my body quickly adapted to having my forearms pre-exhausted and the workouts went really really well. Here’s my routine:
1- overhand wrist curls alternating with underhand wrist curls. 3 sets of 12-15. I was up to 6kg on the overhand movement and up to 12kg on the underhand movement. Forearms were rock hard and burning hot as I finished.
2- Bicep curls alternating with Skull crushers. Used the EZ bar for both movements. Stayed at the bench I was using for the wrist curls anyway. Very effecient. Extremly nice pump for the biceps and triceps. No problems because of the forearms.
3- Lateral raises. No problems…Awesome pump just kept flowing
4- Dumbell bench press with slight incline. This is where I had to pay attention handling the dumbells because of the cooked wrists but never had a problem. Stayed on the same bench too. Was working with 22kg on each arm.
5- Bent over rows with dumbells. Still at the same bench. Hit my upper back really well.
Transition to legs with the same Inside Out philosophy…This means calfs first:
6- Calf raises. Pumped up the calfs nicely…something I usually neglect.
7- Leg extensions for the quads. Moderate weight…for the pump.
8- Leg curls. Moderate weight for the pump.
9- Squats! My squats have never been so comfortable before. having the legs pumped up and warm simply opened up a new level for me. I will always do this routine.
10- Deadlifts. Felt good too.
Finish with some sit-ups just for good measure…Maybe a couple of pull-ups too
Anyway, my body really really liked this routine. I believe that it is the way to go for me. I felt like my muscles grew even in this fairly short period of time.
I can recommend the Inside Out, full body routine which I have described above. For me and my small frame, with my tiny forearms, it worked like a charm.
Maybe some of you advanced guys should give it a try to out of curiousity. I would be interested in your comments.
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