Quote:
Originally Posted by spincy
My forearms are really lagging behind the rest of my body parts.
It's weird too, since most kids I know have the opposite problem- their upper arms are lagging behind their forearms.
I work on them twice a week, doing things like wrist curls, plate pinches, farmer walks, etc. Is there anything else that will produce forearm growth?
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Greetings,
The forearm is ussually a very neggleted
body part. You can make a ton of exercises for the forearm, that will make them explode in growth and strenght. But you have to go a little beyond the regular gym like curl/extension exercises.
But, first remember two things: the forearms are essencialy slow twitch fibers, of a small diameter and extreme finesse. They are not extremely powerfull/low finesse muscles like the quads, and you use them a lot everyday (hence they have a quick recoverability like the abs).
For you to develop big forearms, you have to give them two types of trainning: hig rep, exaustive and extensive trainning, and low-rep extra heavy, to shock them.
Next, you need to get the right tools for trainning. I'm assuming you don't have much stuff, and that you don't want to buy a ton of forearm specific gear, but I would advice 2 items: a strong gripper (like Ironmind.com Trainer or Sports gripper), and an extra strong gripper (like ironminds' n? 1).
With these two tools, try 2 trainnings:
High-rep: 3x 100x Close Strong Gripper; 3x 50x Wrist Extension; 3x 50x Wrist Curl; 3x 100x Close Strong Gripper; Stretch Forearm!
Heavy Day: Warm Up-Strong Gripper x20; Extra Heavy Gripper Sets 3-6x 5-10x; Heavy Wrist Extension 3x 5-10x; Heavy Wrist Curl 3x 5-10x; Isometric Strenght (Close Extra Strong Gripper and Hold 30 seconds 3x; Load a Barbell with A LOT of weight, and just hold it 30 seconds 3x). Stretch Forearm!
Since you are a beginner, I'd recommend 2 High-Rep workouts for every 1 Heavy day, so that you build Resistence first. Then, after some time, you can dedicate more time to strenght if you like. But since you only want hardcore big forearms, you don't need a lot of strenght. Just go HARDCORE when training forearms!!
Like said before, try 3 workouts per week (high-rep, heavy, high-rep). Rest, between trainnings. You HAVE to be sore the next day, or you didn't go harcore enough (increase reps, increase weight!). Stretch a lot to recover.
Don't make the Heavy workout after a back training. Priozitize forearms. Put them ahead of other
body parts, with separate trainnings if necessary.
If you work them, they will grow! But you need to be either exaustive or ultra-heavy. This routine will make you grow. I gained a lot of strength and forearm development like this.
But you can always go crazy, like I did when I bought my grippers. I wasn't strong enough to close the extra strong gripper, and do a lot of heavy trainning, so I focused on a lot of Resitence, and every day 2 or 3 times a day, I'd do 100reps sets of clossing the grippers and stretch (I was always sore, eh eh). In less than a month, my forearms grew a lot, but more importantly, laid the foundations to go to a more serious and heavy trainning, like the one described (which really forces you to stop one or two days, before trainning again). It made a difference like day to night in my forearms.
Now, it's all up do you, and how much you are willing to put into your forearm trainning. Once they grow big, they don't srink because of evryday use. So it pays off to dedicate the time now, even if later you only work them in maintenence style.
Good training,
Gil Silva
Certified PT
Pro-fighter
Linear Mode
