Hand Wrist & Forearm Training

[ab1992]

great article in for later use.

[Armbender]

great article in for later use.

thanks man!

[ab1992]

My routine is

Sun - Rest
Mon - Chest/Biceps
Tue - Legs
Wed - Shoulders/Triceps
Thur - Back
Fri - Weakness
Sat - Rest

Now, at home I have some adjustable dumbbells and weights (back from when i had a home gym) so I can make that side lever and front lever, I also have 3 grippers, from 50lbs, 100lbs, and 150lbs, and I have a home made wrist roller. Only thing is my weights I have in my room they can't really be pinched they aren't flat like that, any suggestions? Also I don't use gloves or wrist straps cuz i want to increase grip strength, and if i do use straps its only on heavy deadlifts and like the final back workout which is shrugs when my grip is out, would hitting forearms 3 times a week cancel out it out if I started using straps for back day so I can move more weight? Would it be best to hit forearms on Mon, Thurs, Sat (after the workout when I get home.)

Thanks! Reps for great thread!

[witties]

Very helpful article / thread thanks everyone input is very good

[Armbender]

My routine is

Sun - Rest
Mon - Chest/Biceps
Tue - Legs
Wed - Shoulders/Triceps
Thur - Back
Fri - Weakness
Sat - Rest

Now, at home I have some adjustable dumbbells and weights (back from when i had a home gym) so I can make that side lever and front lever, I also have 3 grippers, from 50lbs, 100lbs, and 150lbs, and I have a home made wrist roller. Only thing is my weights I have in my room they can't really be pinched they aren't flat like that, any suggestions? Also I don't use gloves or wrist straps cuz i want to increase grip strength, and if i do use straps its only on heavy deadlifts and like the final back workout which is shrugs when my grip is out, would hitting forearms 3 times a week cancel out it out if I started using straps for back day so I can move more weight? Would it be best to hit forearms on Mon, Thurs, Sat (after the workout when I get home.)

Thanks! Reps for great thread!

thanks! all good points..dont worry about strap days for those heavy exercises...just dont rely on them..use them some of the time for that exercise to get your PR's. for your DB's. Not sure what you got but you can use the flat inside part of your hand and fingers to grap the inside plates of the DB by the handle...hard to explain..but place the DB on its end, then grab the plates on the inside by the handle with your fingers and lift..hope that helps..

[xboxing]

interesting

[swerv512]

great exercises especially for someone like myself who focuses mostly on the more common muscle groups....

[Tyciol]

Are there any pics of OP's legs? Hoping are small to counter "proportionally impossible" arguments against forearm isolation hypertrophy.

[XShreddedX]

in for later

[rmdmoshiur]

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[TheNoob7]

Thanks for this thread.
Been looking for something like this.

[hamworld05]

hey armbender, what's your DL like? does improving the ability to close no.2 coc gripper improve the deadlift?

[Armbender]

hey armbender, what's your DL like? does improving the ability to close no.2 coc gripper improve the deadlift?

im doing 335lb for 3 reps using the Fat GripZ. If I dont use the GripZ I can add another 50lbs ...Body weight is 140lb right now..

[hamworld05]

im doing 335lb for 3 reps using the Fat GripZ. If I dont use the GripZ I can add another 50lbs ...Body weight is 140lb right now..

Nice.

[Chinthana14]

Thanx!

[EnergyBeast4]

Very nice read I will have to incorporate some of this into my training. My forearms are lacking.

[Shinoken]

Some really good ideas in this thread. I'm going to give them a try. I've been trying to develop my grip strength for BJJ for awhile now.

[BeareeLog]

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[samurai_mart]

In for later!

[Mrmanc]

great article and have been wondering about many of things you mentioned

[Armbender]

great article and have been wondering about many of things you mentioned

Awesome! Glad you liked it...

[TheHitmanxxx]

Rainy day... High speed Internet and tub o vasaline = huge forearms

[solidmentality]

all thsoe exerciese are primarily forearm workouts. and trust me, you don't want your foreamrs too big, when you stop working out, they turn into blobs of fat. the best exercies for wrist development is the standing barbell curl. use medium weight, you don't want your biceps to fail before your wrist start to burn, and heavy weight is bad for wrist in the first place.

wrists will not develop muscle (signficantly), but the bones will become thicker over time. take some calcium and magnesium supplements to bolster the effects.

[Armbender]

all thsoe exerciese are primarily forearm workouts. and trust me, you don't want your foreamrs too big, when you stop working out, they turn into blobs of fat. the best exercies for wrist development is the standing barbell curl. use medium weight, you don't want your biceps to fail before your wrist start to burn, and heavy weight is bad for wrist in the first place.

wrists will not develop muscle (signficantly), but the bones will become thicker over time. take some calcium and magnesium supplements to bolster the effects.

So, you clearly don't know how to train wrists.

Tell ya what, you go do either of these workouts and tell me in a. Couple weeks where you feel the most work being done.

Fat forearms! Haha I have NEVER heard of this! Lol, I can see bodybuilders being timid about wrist size increasing possibly making forearms look smaller.

Wrist size CAN increase

Thanks for posting

[kookies1]

interdasting

[whiteindian]

I've quietly been listening to armbenders advice. My forearms (genetically very small) have actually grown. I have no problem deadlifting or doing weighted pull ups or hanging on to weight in general (and I lift heavier than most)....BUT...my damn forearms are/were just tiny. They are getting better but, man, is it a slow process. =\

We my friend are in the same boat, strong for our size with easy muscle gains but small forearms.

[DanBBz]

thanks

[123jimmy]

forearm training infront of the comp is pretty good ;p

[WhatSupDudE]

hey,what do you think about deadhangs for forearms?

[Armbender]

hey,what do you think about deadhangs for forearms?

Better if your in a 90degree position. That will hit the brach more so