Quote:
Originally Posted by Perry09
Should i be working on my forearms directly or having them worked indirectly be enough work?
|
Here are a couple routines I do for
Hand/Wrist/ and Forearms
Grip & Forearm Training is one of my favorite Workouts...You have to be careful and really listen to your body though as the muscles and tendons involved are extrememly small and can be overtrained very easily; These two workouts have been extremely successful over the past couple years
__________________________________________________ _______________________________
Workout #1
Side Levers (3" thick PVC Pipe with weight fitted at 1 side) or a sledgehammer
3 Sets 12 Reps
Front Levers
3 Sets 12 Reps
Plate Wrist Curls (Try using 2 plates flush side out for the width)
3 Sets 10-12 Reps
Reverse Curls (Thumbs out)
Side Hammers (Thumbs out)
Front Hammers
Standing barbell wrist curls in front
Reverse Wrist Curls
^^^3 Sets 6-8 Reps^^^
__________________________________________________ _______________________________
Workout #2
(1 1/4" thick Rope, 10' long, hooked to a pulley at lowest level with you seated on the floor, 10' back from the pully) Work the rope in slowly and back slowly raising and lowering the stack of weights...never letting the weights touch...
Rope Pulls elbows out, hand over hand, palms down
Rope Pulls elbows touching, palms facing each other
Rope Pulls elbows out, hand over hand, palms up
5 Sets x 5 Reps
This would be considered elbows out, palms up
Plate Pinch (Use Min 3 plates for the width)
Plate Toss
DB Toss (Silver DB's standing on end)
^^^Super Set these two running 4 sets 15 reps each hand^^^
Rope Pull-Ups or Towel Push-ups
3 Sets 10 Reps
__________________________________________________ _______________________________
Every so often I will throw in Captain of Crush Grippers, maybe once every 10 days..
Slow and controled Reps...you are not trying to get 100 reps from any grippers...this will result in an injury...
__________________________________________________ __________________________
You can effectively hit the forearms by training hands and wrist also. I find that is the only way to strengthen and grow the entire forearm...Ensure to only train hand and wrist once every 4 days to begin with until you can handle it or you will find yourself overtraining...I directly and indirectly train my forearms everyday...Using ropes is an ideal way of tackling all of these areas with great results especially your grip strength
You can also do Steak Knife Push-Ups. These are really hard but hit forearms, hand, wrist, and triceps very intensley.
Grab a chair at your house, preferably with round legs, place it in front of you, assume the push-up position and place your hands 6" up the legs, now attempt a push-up...this takes awhile to conquer...but once you can get some reps you will want to keep doing them
MY NEW FAVORITE FOREARM EXERCISE
Standing Rolling Thunder Wrist Curls
Grab a rolling thunder,
Hook it to a cable machine with the stack at the top...pull the rolling thunder down into your chest and hold your elbow steady with your opposite hand...now proceed with your wrist curls
Some grip training you can do at home
1. Fill a bucket full of sand...put 1 hand in and turn the sand in a clockwise fasion, then reverse....
2. Take two towels in the bathtub and soak them...then wring them both out at the same time working from top to bottom.
3. Steak Knife Push-ups...place two chairs in front of you which of rounded legs (not squared) get into the push up position with the two chairs side by side in front of you....(so you can grab the two outter legs with your hands)...place your hands on the outer legs roughly 6" up from the ground....begin your push-ups...(THESE ARE EXTREMEMLY HARD)
4. Flat board chin-ups, If you have stairs in your house, hang off the floor the is above the stairwell opeing with your fingers straight out for pullups
5. Hang a rope from a tree in your back yard, if no trees, use your patio...try climbing rope for sets...
6. By a small peice of a plank used on staging at the hardware store...start using a screwdriver and some screws and turn the screws in to the board and out for sets....
7. Sledgehammer lever lifts...using a sledge, place your arm on your leg and rotate the head of the hammer from one side to the other SLOWLY for each hand...the farther out the head, the more tension on your hand and wrist..I stress the word
SLOWLY
These should work fine without any equipment
This thread is definitely helpful
Linear Mode
