I know they are trained indirectly with exercises like deadlifts, shrugs etc., but how often should you hit them as a main target?
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06-27-2008, 01:15 PM #1
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06-27-2008, 01:27 PM #2
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06-27-2008, 01:44 PM #3
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06-27-2008, 01:57 PM #4
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06-27-2008, 02:20 PM #5
- Join Date: Mar 2008
- Location: Saranac Lake, New York, United States
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I never isolate my forearms. They get plenty of strain through deadlifts, shrugs, and curls. When I was a young kid playing baseball we'd tie weight to a rope and the rope to a bat and roll it up and down to strengthen wrists and forearms. But now that I'm older and wiser (and not playing baseball) I think that's probably superfluous. Time is better spent elsewhere in my opinion.
Maximum effort for maximum results.
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06-27-2008, 02:27 PM #6
Never. Stick with the big compound lifts - if you're doing it right you'll never have to do any forearm isolation exercises. Why waste time working such small muscles?
Never do shrugs either. Definite waste of time. Deads, powercleans, presses, dips, etc should hit the shoulders plenty.
Edit: should have read the other posters 1st, i pretty much just said the same thing...Last edited by pstewart310; 06-27-2008 at 02:29 PM.
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06-27-2008, 02:46 PM #7
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06-27-2008, 03:06 PM #8
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06-27-2008, 03:54 PM #12
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06-27-2008, 03:54 PM #13
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06-27-2008, 06:11 PM #14
I have to do the same myself.
I like them to stick out for personal reasons
I seen one young guy's forearms that was just simply huge. My god. Twice a week I work them directly.
I work every muscle directly. Never slack off.
Try reverse barbell curls and watch your forearms blow up like a balloon and feel that burn! Nothing like it.
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07-04-2008, 05:05 PM #15
Depends:
Bodybuilder: Compound exercises are all you need
Powerlifter: You need serious grip strength for deadlifts so buy those Captain of Crush grippers and sqeeze the Hell out of them.I would rather live an interesting 50 years than a dull 80.
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07-04-2008, 05:41 PM #16
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07-04-2008, 07:36 PM #17
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07-04-2008, 08:11 PM #18
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07-04-2008, 08:20 PM #19
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sure they get hit with everything basically, i dont use straps for that reason.
but i still hit them directly probably once a week at the end of a workout.
Only takes 5 minutes...a few wrist curls and reverse wrist curls.
You dont have to, i just like to because i like to work out every muscle directly. nothing too small or large for me not to hit. And hit them fairly heavy, like calves...you use them all the time and they arent gonna respond if you use little tiny weights for them.
If you want to improve your grip strength for deads or whatever, i read something by lee priest and he said just go to the heavy dumbells and grab some huge ones and just hold them at your sides for as long as you can...your forearms will burn, ive done it haha. helps you from losing your grip on other lifts, which used to happen to me during shrugs...
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07-05-2008, 12:45 AM #20
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I don't work them directly. I use a hook grip on all my heavy lifts. That has been pushing my for arm size through the roof. However I don't recomend it on your heaviest lifts till you become much stronger if then. and I also close captains of crush a few times a week. but if I do more I easily start overtraining them and my grip will get really weak.
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07-05-2008, 12:08 PM #21
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oh i forgot, a great crossover bicep/forearm workout is reverse curls with a straight bar. NO THUMBS!! only use your fingers to hold the bar and squeeze...
keep around a shoulder width grip and your elbows at your sides, focus everything to your bicep and brachialis (top of your forearm)
I not only do these with a free bar, but i do them a lot on the rack with my back on the machine, and the cable pulling between my legs back a bit. It puts more emphasis on the lower part of the bicep and gives me a really good stretch at the bottom. i always keep my elbows pinned just in front of my hips with that one.....focus on perfect form, your forearms will be angry, haha2012 Sponsored 3DMJ athlete
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07-05-2008, 12:57 PM #22
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