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Thread: Forearms bro

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    Registered User George2100's Avatar
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    Forearms bro

    Lots of hate when it comes to training forearms directly. I personally love training them, anyone else? What are some of your favorite exercises?
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    Han shot first! TolerantLactose's Avatar
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    Reverse EZ bar curls
    Reverse wrist rollers
    Sledge hammer deviations and rotations

    Thinking about adding dead hangs.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Registered User George2100's Avatar
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    Originally Posted by TolerantLactose View Post
    Reverse EZ bar curls
    Reverse wrist rollers
    Sledge hammer deviations and rotations

    Thinking about adding dead hangs.
    Nice! I rotate through all of those.
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    Polamalu Hair Grizvok's Avatar
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    Heavy barbell finger rolls.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by George2100 View Post
    Nice! I rotate through all of those.
    I attempted to do them all at once... Let's just say I think rotating them is a better idea now
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    Registered User TonedJordan's Avatar
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    Farmer carries/walks! Twice a week at the end of my upper day. It burns like hell after doing hammer curls. Love that pain.
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    Originally Posted by TolerantLactose View Post
    I attempted to do them all at once... Let's just say I think rotating them is a better idea now
    Haha that’s what I found to work best for me
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    Registered User George2100's Avatar
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    Originally Posted by TonedJordan View Post
    Farmer carries/walks! Twice a week at the end of my upper day. It burns like hell after doing hammer curls. Love that pain.
    Ahhh yes. Those are a staple of mine for at least half the year
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    Originally Posted by Grizvok View Post
    Heavy barbell finger rolls.
    Hmm finger rolls? Not sure I’ve done those
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    I used to do that when I smoked weed...

    Just started forearm training cause elbow problems. So far I added wrist curls and dead hangs
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    Could I add 1 forarme exercise at the end of my pullday? Am doing Coolcaida PPL. Also what kind of rep ranges do you do and how many sets? I'm assuming I shouldn't go to failure?
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    Sharing is caring they say..

    Forearms - Thursday
    -------------------
    farmer's walk
    neutral grip pull up or neutral pulldown
    power clean
    hammer curls or reverse grip ez-bar curls
    wrist roller or barbell wrist roller(off the rack)
    wrist suppination/pronation
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    I noticed when I started doing lots of fun grip exercises for strongman (plate pinches, hub pinches, farmer's walks, power holds, Captains of Crush grippers, etc.) my forearms blew up. I actually overdid it to where my arms looked disproportionate and my training partner was calling me Popeye.
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    Originally Posted by 905letters View Post
    Could I add 1 forarme exercise at the end of my pullday? Am doing Coolcaida PPL. Also what kind of rep ranges do you do and how many sets? I'm assuming I shouldn't go to failure?
    Sure, why not. I always go to failure, it’s just light forearm training. I go by time not reps. Typically 3-4x 40-60 secs
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    Registered User George2100's Avatar
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    Originally Posted by TheShadowMan View Post
    Sharing is caring they say..

    Forearms - Thursday
    -------------------
    farmer's walk
    neutral grip pull up or neutral pulldown
    power clean
    hammer curls or reverse grip ez-bar curls
    wrist roller or barbell wrist roller(off the rack)
    wrist suppination/pronation
    Haha a day that revolves around grip training...awesome
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    Registered User George2100's Avatar
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    Originally Posted by GrouchyUSMC View Post
    I noticed when I started doing lots of fun grip exercises for strongman (plate pinches, hub pinches, farmer's walks, power holds, Captains of Crush grippers, etc.) my forearms blew up. I actually overdid it to where my arms looked disproportionate and my training partner was calling me Popeye.
    Haha yeah...my forearms are probably the same size as my upper arms....Semper Fi
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    not a fan of forearm isolations imo I think they are a waste of time

    i think something like farmers walk, hammer curls are more effective while training multiple muscle groups
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    Originally Posted by George2100 View Post
    Haha yeah...my forearms are probably the same size as my upper arms....Semper Fi
    Mirin. In my avi I believe my forearms were around 15/15.5 around. Always loved having big forearms.
    Will get serious again soon lol
    Sloots Gon Sloot.
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    Registered User George2100's Avatar
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    Originally Posted by sooby View Post
    not a fan of forearm isolations imo I think they are a waste of time

    i think something like farmers walk, hammer curls are more effective while training multiple muscle groups
    Different strokes for different folks eh
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    Originally Posted by Krackerjacked View Post
    Mirin. In my avi I believe my forearms were around 15/15.5 around. Always loved having big forearms.
    Will get serious again soon lol
    Your forearms are lookin pretty beastly bro
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    Originally Posted by George2100 View Post
    Haha a day that revolves around grip training...awesome
    With some indirect work to many other areas so it's not a total waste of a session. Those power cleans and farmer's walks wipe me out, I tell ya. Even though it's centered around forearms, I can feel it all over afterward.
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    Originally Posted by TheShadowMan View Post
    With some indirect work to many other areas so it's not a total waste of a session. Those power cleans and farmer's walks wipe me out, I tell ya. Even though it's centered around forearms, I can feel it all over afterward.
    Yup, I never want to do much after intense farmers carries lol
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    I never do it anymore. Seems like a waste of time. Gripping the bar I think is enough.

    Dorian Yates got huge forearms, and he said it was just from gripping the bar. So that's good enough for me, lol.
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    Originally Posted by Axel15810 View Post
    I never do it anymore. Seems like a waste of time. Gripping the bar I think is enough.

    Dorian Yates got huge forearms, and he said it was just from gripping the bar. So that's good enough for me, lol.
    Dorian? Is that you? Lol
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    If you like doing forearms and want to do something different then I would recommend looking up how arm wrestlers train. They do many different forearm exercises. There's a plethora of stuff on youtube with the likes of Michael Todd, Devon Larratt etc
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    Originally Posted by Safin View Post
    If you like doing forearms and want to do something different then I would recommend looking up how arm wrestlers train. They do many different forearm exercises. There's a plethora of stuff on youtube with the likes of Michael Todd, Devon Larratt etc
    I saw a movie about arm wrestling years ago. Link to training scene below followed by link to entire movie.

    Workout scene:


    Entire movie:


    (sorry I know I posted the workout scene once months ago, but I like mindless 80s movies)
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    Registered User George2100's Avatar
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    Haha with Stallone?!
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    Originally Posted by George2100 View Post
    Haha with Stallone?!
    Classic arm wrestling documentary. Rivals Pumping Iron.
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    I do farmers walks with kettle bells and wrap a towel around the handle. Thicker grip and the towel really challenge your resolve.

    I don't if it's like this for everyone, but the pain in forearm work is real. I almost get off on it.
    Alcoholism is a disease of the whole person. Sober since May 2011.
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  30. #30
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    Originally Posted by air2fakie View Post
    I saw a movie about arm wrestling years ago. Link to training scene below followed by link to entire movie.

    Workout scene:


    Entire movie:


    (sorry I know I posted the workout scene once months ago, but I like mindless 80s movies)
    Lmao I started doing forearm curls in middle school because my dad showed me this movie.
    Also wanted to arm wrestle anyone and told them if they couldn’t pin my wrist they didn’t win.
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