Forearm and Wrist Flexor muscles limiting my workout!

[Mistah.Lonely]

I've been working out for about 2 weeks now, and am still relatively weak in most parts of my body.

The problem I am having with making gains is with my forearms and wrist flexors. When ever I am benching, doing dumbbell flys and especially during bent over dumbbell rows and chin ups, i always feel that the muscles i am targeting are able to keep going, as they don't feel maxed out yet, but my forearms and wrists are unable to complete the movement or continue holding on.

The obvious thing to do is to do things like hammer curls and wrist curls, but I need to maximize my gains in strength these parts of my arm becuase i need to do my other excersizes.

My question is, what do you think is a good combination of exercises (reps and sets included) to get the maximum return in terms of strength (i don't care to much about size). Keep in mind i've only been working out for 2 weeks so i don't want to over train these muscles.

[newbie_lifter3]

maybe u should try doing exercises to target ur forearms to make them stronger. like forearm curls, reverse forearm curls and the farmers walk.

[Mistah.Lonely]

Originally Posted by newbie_lifter3

maybe u should try doing exercises to target ur forearms to make them stronger. like forearm curls, reverse forearm curls and the farmers walk.

I got the part about doing excersizes to strengthen them... i want to know which are the most effective for a begginer with the right intensity... anyways thanks for the reply.

Also wat exactly is the farmers walk?

[.Enigma.]

Forearm excercises

http://www.shapefit.com/training-forearms.html

[Mistah.Lonely]

Originally Posted by .Enigma.

Forearm excercises

http://www.shapefit.com/training-forearms.html

Awsome, thanks for the site its very useful. I normally use exrx.com but this has some different excersizes so it's great for adding variety.

+rep =)

[Redeem_Yourself]

deadlifts + chins without straps work your forearms...

[Mistah.Lonely]

Originally Posted by Redeem_Yourself

deadlifts + chins without straps work your forearms...

I certainly know that, because when i do compound exercises such as the ones u mentioned, my forearms fatigue much before my back or chest or whatever my main target is.

Anyways, thanks for the reply but i was looking for exercises that isolate the forearms more so that i can have enough strength in them that when i do other exercises it isn't a lost cause. Maybe i shud have been more clear in my question.

[newbie_lifter3]

sorry i didnt mention it earlier. farmers walk is when u carry heavy weights and walk as far as u can with them. walking while doing nothing but holding the weights trains ur forearms

[Redeem_Yourself]

Originally Posted by Mistah.Lonely

I certainly know that, because when i do compound exercises such as the ones u mentioned, my forearms fatigue much before my back or chest or whatever my main target is.

Anyways, thanks for the reply but i was looking for exercises that isolate the forearms more so that i can have enough strength in them that when i do other exercises it isn't a lost cause. Maybe i shud have been more clear in my question.

no dude, what that means is, you need to keep doing chins and deads and stop when your grip fails...

eventually your grip will become stronger and you'll actually be working your target muscles...

[Mistah.Lonely]

Originally Posted by Redeem_Yourself

no dude, what that means is, you need to keep doing chins and deads and stop when your grip fails...

eventually your grip will become stronger and you'll actually be working your target muscles...

I see wat ur saying, nd that makes sense. Only thing is i am often discouraged during those exercises because my motivation during my reps is the burn and pain in my target muscles. However, I'll keep that in mind the next time i do a deadlift or pull-up and focus on the burn in my forearms instead of my target for a while.

Thnx for the input.