David M. Galanis - Forearms: The Forgotten Muscles?

**webmaster** · 12-08-2003, 05:22 PM

Like any other muscle, you want to be careful not to over-train forearms. However, make sure never to neglect forearm training. Training forearms is imperative for bodybuilders, powerlifters or fitness enthusiasts alike.

http://www.bodybuilding.com/fun/galanis5.htm

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lucubration · 12-08-2003, 10:50 PM

I don't really like those exercises too much.

Silent_Impact · 12-09-2003, 08:21 PM

I'm sorry but olympic lifts, deadlifts, and chin-ups/pull-ups are far better forearm builders. Bar hangs are good as well.

AJbuilder · 12-10-2003, 06:25 AM

Quote:

Originally posted by Silent_Impact
I'm sorry but olympic lifts, deadlifts, and chin-ups/pull-ups are far better forearm builders. Bar hangs are good as well.

bump!

works your grip better too

davidgalanis · 12-10-2003, 10:53 AM

True, deads, and chin-ups as well as other execises work your forearms, they don't specifically isolate the forearm muscles. The excercises posted on this article are specifically designed to isolate the forearm muscles.

lucubration · 12-10-2003, 12:34 PM

I prefer bar holds, standing wrist curls with the bar behind me, and hammer curls.

I think those exercixes in the article are unduly hard on the wrists.

12-10-2003, 03:06 PM

Those are good alternatives to the exercises in the article.

BigKazWSM747 · 12-10-2003, 03:13 PM

the exercises in the article are good, but i'd suggest reading Par's and friend's article on grip strength 1st.

BigKazWSM747 · 12-10-2003, 03:14 PM

Quote:

Originally posted by lucubration
I think those exercixes in the article are unduly hard on the wrists.

not really. If your form is good and you don't go too heavy then its not a problem. If you don't have some type of wrist curling movement your wrists will become weaker than the rest of your grip and trust me you don't want that. The exercises also strengthen the tendons in the wrists in addition to the forearms.

lucubration · 12-10-2003, 08:11 PM

Quote:

Originally posted by lucubration
I prefer bar holds, standing wrist curls with the bar behind me, and hammer curls.

I think those exercixes in the article are unduly hard on the wrists.

I think the ones I listed fulfill requirements but thanks for only quoting me halfway.

thor93 · 12-14-2003, 05:39 PM

yeah.i like the pump and the raw feeling of pure strength associated with forearm and grip training.i have the ultimate forearm blaster.a steel gripper with two wooden handles and unlimited access to varied resistance in the form of small and big springs.the big ones are 3x the size of the small ones and the gripper enables you to use up to 4 big springs and 4 small ones which i have and have tried.even two hands on that thing were to no avail.i'd say it easily equals to over 1,000 lbs of pressure required to fully close at that setting.
rack holds.i'm glab people are bringing that one up.i used to do them all the time back in the mid 90's.everyone thought i was weird back then but i knew that i certainly was not.
i did 540 lbs for 8-10 seconds as recent as march of 1999.
since then i've maintained my grip but probably have not improved it.i do shrugs also with up to 385 lbs for like 4 reps or so.i use my calves to bring the weight up while my grip struggles with holding that weight.olympic bars are substaintially more challenging than the 25 lb bar that i used to use at home.that thing was as long as the olympic bar but only around 65-70%as thick so it was easier to grab heavier weights with it i think.
i think definetely actually.leverage plays a big role in what you can grab onto and hold as opposed to what seems to just slither away from your vise grip effort.
also i'd naturally advocate other means of strengthening the grip,wrist and surrounding forearm tendons and tissues by going extra heavy in lat pull downs,which i really enjoy doing these days.sometimes as much as 250 for 5-7 reps.at 175 lbs,that aint too shabby i believe.
but anyway,i did strain my lower forearm muscles one time going too heavy on barbell wrist curls.havent done them since.it makes sense cause it took a few months for the pain to dissipate completely.
as for overall versatility i'd advocate various stretching movements you can do to increase wrist flexibility.similiar to warmup stuff they do in martial arts training which i'd be aware of since i took up taekwondo for a year and a half.
in conclusion to fancy dancy pump routines i'd say the wrist roller has the upper hand to maximize the pump effect that forearm fanatics look for and strive towards.