Building forearms

[Phantom234]

Hey peeps. I have the skinniest forearms in the world. I train them twice a week (I do a PPL which I run like this: push/legs/off/pull/off/push/legs...). I do:

push day: barbell wrist curls 3x12-15
leg day: nothing (but I do RDL's which train them indirectly)
pull day: reverse curls 3x8-12

I'm wondering if I can add more volume to them. Something like farmers walks or high rep wrist curls. Do you think this is a good idea, or am I doing too much work?

Thanks!

[loganhart]

Heavy rows, pull ups and hammer curls is what does it for me.

Try a few things and see how it goes.

[Phantom234]

Heavy rows, pull ups and hammer curls is what does it for me.

Try a few things and see how it goes.

Thanks. Im just afraid of overtraining. I dont have so much experience, but i feel like what im doing isnt optimal (eg no high reps)

Would you consider adding farmers walk on pull day, or do 2 heavy sets of wrist curls followed by 2 light pump sets on my push day for example? Or do you think i have enough volume as is?

[Mastery1]

Thanks. Im just afraid of overtraining. I dont have so much experience, but i feel like what im doing isnt optimal (eg no high reps)

Would you consider adding farmers walk on pull day, or do 2 heavy sets of wrist curls followed by 2 light pump sets on my push day for example? Or do you think i have enough volume as is?

If you're at the beginner stage, there is usually no need to worry about overtraining.

Beginners can not place such high amounts of stress on their body that they will overtrain (unless they go really crazy)

[Phantom234]

If you're at the beginner stage, there is usually no need to worry about overtraining.

Beginners can not place such high amounts of stress on their body that they will overtrain (unless they go really crazy)

So in terms of actual recommendations, would you suggest adding extra work? If so, when how and where?

[theparttimenerd]

Looks good. Maybe every once in awhile add towel pull ups or if you have the equipment, rolling thunder.

[Phantom234]

Looks good. Maybe every once in awhile add towel pull ups or if you have the equipment, rolling thunder.

I thought about the rolling thunder, but it seems too advanced for me.

Would you say doing high rep sets (15-20+) of wrist curls are not necessary?

[StillbornSoul]

Besides what has already been said as well as the obvious dead-lift (hack squats are another choice by extension) I would add that doing hex bar shrugs and hex bar calf raises will tax them as well.

[StainlesSon]

[boathead]

wrist curls, high med or low rep ranges, are a waste of time.

lots of rows, pull ups, and deadlifts are the ticket. and time. fwiw, snatch grip deadlifts blow up my forearms like no other excerise, as does fat bar work if you have access.

and farmers walks are good for everything under the sun.

[health4life24]

Let go of the worry of overtraining or doing too much. All it will do is hold you back.