I got called out by so chick about my forearms...now I can't get it out of my head

[fizler]

Ya pretty much I never worked them out, and I guess they are a bit smaller than they should be. So now my question is, what can I do to them 2x a week to gain size? I never worked them out because I always though they got enough from just lifting! I guess not! Damn girl.

[iForce Dave]

Ya pretty much I never worked them out, and I guess they are a bit smaller than they should be. So now my question is, what can I do to them 2x a week to gain size? I never worked them out because I always though they got enough from just lifting! I guess not! Damn girl.

for forearms i like behind back barbell wrist rolls and barbell pinches(hold 135lbs in your fingertips and hang on, its going to hurt like a bitch)

[Buck Shot]

heavy farmers walk - take two dumbbells, hold them at your side and walk till you drop them. rest... do it agian

[Steve J0bs]

Wrist curls with a dumbbell or barbell works.

[SquatTilYouDrop]

It can take time to beef up forearms...It's not gonna happen over night.

Direct work (wrist curls) and heavy gripping exercises work for most people.

[fizler]

Thanks for the input, and fast at that! The greens have been spread around

[Dr_John]

I use an overhand grip for DL to try and work my forearms..but I feel like my DL's are better with a mixed grip. Does anyone think it's worth it to use an overhand grip for the forearm work, or will the difference likely be minuscule (ie not very effective for training forearms).

[J-Bol]

Hammer curls
Reverse curls

[dazzlepecs]

try rockwall climbing (you can do it at sports centers)



I have ****ty forearms but they are slightly less ****ty after doing that for a bit.. And its fun cardio

[PVedda56]

db normal or hammer curls. but do 1 arm at a time, and have the other arm hold the db at a 90 degree angle while the other arm is lifting. I do that for 3 sets and after my forearm is so pumped even more than when i do wrist curls. Works well for bi's too

[PVedda56]

i cant decide if its harder to do the curls in the 2nd arm or if its harder to hold the db after that arm already curls

[Gainwithfailure]

i love me some wrist roller at the end of arm day

[padrote]

need pics to decide if the girl is just being a b-word.

[JBElite]

If you want to bring up a lagging body part quickly, hit it more than 2x a week.

[dug70]

reverse curls with a straight bar will get your forearms really good.

[iForce Dave]

If you want to bring up a lagging body part quickly, hit it more than 2x a week.

i dont believe working a bodypart 3-4 times a week is a good approach at all.

the key is to figure out what you ARENT doing and what you are doing wrong and changing it.

more isnt always better, you cant recover and grow 3-4 times a week its physically impossible.

[blindside]

I train Back/Biceps/Forearms in the same day, so my forearms get beat up with Deads, DB Curls, Reverse Curls, then Wrist Curls. They're pretty f'ing dead by the end of the workout.

[pebeforeugo]

Forearms are a very hard muscle to grow and takes work to grow them. I usually do forearm curls and reverse. Sometimes I will just hang as long as I can on a pull-up bar. You wouldnt imagine this would help your forearms but believe me, it will kill them. I get extreme pumps in my forearms when I do the cliffhangers.

Doing other things like deadlift and holding on to weight through other lifts will help with secondary. Hope this helps.

[tony_mid]

Heavy DL's will blast your forearms...working on cars seems to work them really well too.

[mAssholio]

i dont believe working a bodypart 3-4 times a week is a good approach at all.

the key is to figure out what you ARENT doing and what you are doing wrong and changing it.

more isnt always better, you cant recover and grow 3-4 times a week its physically impossible.

LOL

[centoshred]

I had some limited success with wrist curls, but I think there's limited room for progression there and I couldn't attribute the growth purely to them. try farmers walks and hammer curls.

[shay14]

5''8'' 210.......






that girl must live with some hardcore bodybuilders

[DJAuto]

In summary:

1. Heavy pulls.
2. Heavy holds.
3. Heavy hangs.
4. Direct work.

I got my forearm use solely from plenty of heavy pulls.

[J-Bol]

If you want to bring up a lagging body part quickly, hit it more than 2x a week.

\/

i dont believe working a bodypart 3-4 times a week is a good approach at all.

the key is to figure out what you ARENT doing and what you are doing wrong and changing it.

more isnt always better, you cant recover and grow 3-4 times a week its physically impossible.

/\. Many times people have a lagging body part and think hitting it more will help. Many times they need to do the exact opposite and hit it once and hard.

1st: breakdown
2nd: recover
3rd: adapt/overcompensate

When you work it more than once, chances are that you are working the muscle before it has a chance to fully recover, and if it never fully recovered then it never adapted and overcompensated which means it will never grow.

[AlanBee]

Reverse barbell curls (overhand grip) and Zottman Curls helped for me - biceps on the way up, forearms on the way down.
I also think the forearms get a good workout while doing chinups/pullups.

[mAssholio]

When you work it more than once, chances are that you are working the muscle before it has a chance to fully recover, and if it never fully recovered then it never adapted and overcompensated which means it will never grow.

LOL again


has anyone here who thinks high frequency doesnt work actually tried it for more than 2 months? or is there no need to experiment because its so physically impossible?

[TheLime]

Are forearms really something chicks check out in a guy?

[GoJu]

LOL again


has anyone here who thinks high frequency doesnt work actually tried it for more than 2 months? or is there no need to experiment because its so physically impossible?

I agree with the ****ing m&m, someone shoot me.

seriously forearms respond very well to high frequency, I know 3-4x a week squatting has done a number on my leg size even though that's not what I train for, really should do forearms more myself.

dalvare1 - more is often times better

[56chev]

Are forearms really something chicks check out in a guy?

Not exclusively, but it helps to have good forearms to give you a more evened out look. I have recieved several comments from chickies on my arms, if I had skinny little forearms (but big biceps) they probably wouldn't have been commentin'.

[J-Bol]

LOL again


has anyone here who thinks high frequency doesnt work actually tried it for more than 2 months? or is there no need to experiment because its so physically impossible?

Yeah, 7 years worth. Made good gains. But I've made better and more gains in the past 1yr using a HIT routine. You use your forearms constantly and they don't grow. Why would more work all of the sudden make them? A muscle first needs to recover. Fact. It then adapts and overcompensates. Fact. It will only adapt if it recovers first. Fact.

OP- Less is often times better, when done right . There are a couple of us on this forum who think this. I know Sikboy for sure. And I'm in agreement with him.