My thoughts:
-The flexors get plenty of work thru eg deadlifts, rows, curls, the extensors don’t really get any stimulation except a bit from reverse curls.
-A lot of people seem to have good chunky flexors but pathetic extensors, present company included.
-I am wondering if this imbalance could hamper the overall development of the forearms. Will the body let the flexors get bigger if the extensors are never trained?
-Even more exotic: the supinators and pronators. Is there any merit to training these directly, whether for aesthetics or performance? Car mechanics are alway really good at opening pickle jars due to all those years of cranking spanners, lol.
-What are the best exercises? IMHO, reverse wrist curls suck, and don’t do much for me, the best is my homemade wristroller with a fat handle, I get great stimulation from just 1-2 sets.
-Thoughts on volume, intensity and frequency? I am thinking low volume, high intensity, high frequency. As in 1-2 sets as often as every day.
[quote]AHA wrote:
My thoughts:
-The flexors get plenty of work thru eg deadlifts, rows, curls, the extensors don’t really get any stimulation except a bit from reverse curls.
-A lot of people seem to have good chunky flexors but pathetic extensors, present company included.
-I am wondering if this imbalance could hamper the overall development of the forearms. Will the body let the flexors get bigger if the extensors are never trained?
-Even more exotic: the supinators and pronators. Is there any merit to training these directly, whether for aesthetics or performance? Car mechanics are alway really good at opening pickle jars due to all those years of cranking spanners, lol.
-What are the best exercises? IMHO, reverse wrist curls suck, and don’t do much for me, the best is my homemade wristroller with a fat handle, I get great stimulation from just 1-2 sets.
-Thoughts on volume, intensity and frequency? I am thinking low volume, high intensity, high frequency. As in 1-2 sets as often as every day.
[/quote]
Heavy pinwheels and heavy alternating hammer curls should be all you need for extensors. I don’t know why you are talking about volume/intensity/frequency, they are just forearms. Do them 1-2x a week depending on how your training split is, go heavy (straight set of 12-20), and make sure you progress.
