[FretDancer]

I remember a long time ago some posts regarding this, however I can't find the exact thread(s).

Anyways,

Something I really want to increase is my forearm size and strength, as well as my wrists (if its possible).

I know a few exercises with dumbbells. When I do them, you can really feel your forearm is about to blow, it gets bigger and very hard, it feels great but its just temporary. The next day I see my forearm the way it was before, I hate that.

Anyone know a trick to this? Perhaps new exercises as well and tips.

[muc]

I'm no expert, but what about trying one of these things:

[FretDancer]

muc, I have a few of these somehwere around. Do you really feel/see improvement in the forarms using those things?

How much do you use them?

[muc]

I don't use them at all. But I have tried them once or twice and think that it might help. Generally though when working out it takes months to see any considerable change.

Try this youtube search: http://www.youtube.com/results?search_qu...st+workout

[kosko]

There is a thread that touched on this if you search around the consensus was to lift odd shaped objects that are quite large to stress and put tension on the forearms. One RVF member recommended buying these rubber grips and place them on the barbell when doing lifts to expand your grip span and put more tension on those forearms. I have not bought the grips but I used two small face towels and wrap them up around the dumbbells when I lift and I found it to have been working well. Pulling movements help also more-so then pushing.

[Walnuts]

Get a barbell or EZ curl bar and do curls with your wrists.
Forearms horizontal, palms facing up, lower and raise the barbell with your wrists. So your hands move but not your arms. Don't overdo this though, I can see it leading to carpal tunnel syndrome or messing with your tendons since its an awkward range of motion.

When doing bicep curls use an EZ curl bar and grip the shit out of it! You want to squeeze that bar like you're trying to get toothpaste out of it.

Pullups. Again gripping as hard possible whilst doing them.

Deadlift also helps since you're gripping a very heavy weight.

Don't worry, your wrists can get bigger. I know because my watch is very tight on me now and it used to be fine. It has a metal band so I know it's the same size as before.

[The Fantasist]

It's almost impossible to add size to your lower forearm/wrist area ( same as your ankle ). Strength yes,size no. Proof of this is looking at juicers in your gym,they have massive backs,traps etc. but still have the same skinny wrists. Hand grippers as in the photo posted are good for grip strength but don't do too much for forearms size unless you continually upgrade to more difficult ones. Having said that,the best way to get to your potential in forearm size and strength is to go heavy on things like deads,one arm rows,shrugs,weighted pullups etc. and don't use straps. That will work best. If you want to concentrate on reaching your genetic potential on the upper forearm then reverse curls are good but it's still an isolation exercise and as we know isolation exercises don't build mass.

The answer in truth to all these questions such as how to get bigger arms,bigger chest,bigger neck can all be answered with two words: squat/deadlift. The testosterone induced by going heavy on both with good recovery on non training days will give you what you want.

[BLarsen]

Bar hangs (multiple variations of these), fingertip pushups, and pushups on the back of your hands.

[velkrum]

(05-12-2012 03:47 PM)FretDancer Wrote:  

I remember a long time ago some posts regarding this, however I can't find the exact thread(s).

How to build forearms

[Snowflake]

all of the workouts posted seem great, however I think you'd get the best results by picking up rock-climbing. You should see for yourself, anyone who does/has done rock climbing on a fairly regular basis (not necessarily freeclimbing mount himalaya or some shit) has bigger forearms and wrists.

[Walnuts]

(02-11-2012 05:11 PM)YoungGunner Wrote:  

http://artofmanliness.com/2011/11/10/mol...-strength/

That's the best link from the other thread

[Hades]

Walnuts has solid advice.
I would also add dead hangs (grab the pullup bar with one hand and just hang as long as possible) and fingertip pushups.
Towel hangs are pretty solid too. The rice bucket might also tone up your forearms.

I honestly don't know if your wrists can get bigger.
If my knees are any indication, the heavy ligaments in your hands will probably bulk up to a point and then quit increasing in size. They'll get strong as shit though.

[velkrum]

wrists don't grow, tendons become stronger not bigger, ligaments don't grow, they attach bone to bone and only increase in strength.

Growing big forearms takes years of gripping thick, heavy objects.

[Walnuts]

(05-12-2012 08:31 PM)velkrum Wrote:  

wrists don't grow, tendons become stronger not bigger, ligaments don't grow, they attach bone to bone and only increase in strength.

Growing big forearms takes years of gripping thick, heavy objects.

Wrists don't grow by much, but mine have a little.
I had to stop wearing my watch this week because it was leaving red marks from being so tight. Used to be fine.

[BLarsen]

(05-12-2012 08:31 PM)velkrum Wrote:  

wrists don't grow, tendons become stronger not bigger, ligaments don't grow, they attach bone to bone and only increase in strength.

Growing big forearms takes years of gripping thick, heavy objects.

Too add to that, strengthening the tendons and ligaments in your wrists will also allow you to handle more weight benching, overhead pressing, etc.

[SamBellamy]

As anyone involved in weight training already knows, growing the forearms and calves are the hardest to do. One exception to this is if you can manage to gain a significant amount of bodyweight, like say 30 lbs. Done right forearm (and calf) training is extremely painful.

- First I would recommend not taking advice on this matter from the genetically blessed; kinda like taking dating advice from women LOL.

- There are some easy ways to prioritize these muscles. 1) Train them first thing in the week; on Mondays. 2) Since they are small muscles, go ahead and train them multiple times a week. 3) Have a whole day or workout session devoted to it; you know a forearm day.

- Right now I follow a very simple routine as follows: (1) start off with reverse preacher curls (2) followed by palms up forearm curls with barbell on a bench (3) then, wrist rollers for a few sets. Lastly, either (4) a gripping machine I have in my gym or (5) if I am working out at home I do rice digs

- Read this piece by the legendary Larry Scott. I had good results following this routine. Be warned it is intense!
http://ditillo2.blogspot.com/2009/09/4-f...scott.html

- I recently saw this article on T-nation. Seems pretty comprehensive
http://www.t-nation.com/free_online_arti...m_training

Hope this helps.

[kosko]

Golf helps too. My buddy is a stick but has been golfing for 4-5 years now and has Popeye forearms. Tennis does a good job stressing them also.

[FretDancer]

Lots of great and interesting input here, thanks guys. The idea of working for a better grip sounds very good to me, I've never saw it that way.

By the way, how do you incorporate/manage forearm training in your normal workout rutine? I mean, how much do you train this part of the body per week? How many days in between?

[Walnuts]

(05-13-2012 03:54 PM)FretDancer Wrote:  

Lots of great and interesting input here, thanks guys. The idea of working for a better grip sounds very good to me, I've never saw it that way.

By the way, how do you incorporate/manage forearm training in your normal workout rutine? I mean, how much do you train this part of the body per week? How many days in between?

Funny thing is, I don't.
It's just been getting better from gripping that barbell all the time.
This thread has inspired me to start though.

[travolta]

Deadlifts, pullups.
Rock climbing
Start jerking off a lot

[sheesh]

(05-12-2012 04:07 PM)muc Wrote:  

I'm no expert, but what about trying one of these things:

I use hand grippers and have noticed considerable changes. They come in increasing strenghts. It doesn't make your wrist grow though, nothing will because there are no muscles there and the circumference of your wrist is mostly determined by your forearm bones. If you're a skinny dude you're a skinny dude. If you want to be serious about it, you'll need more than a gripper though.

[ElJefe]

Completely forgot!

Rope climbs. Did them yesteday. I was about to puke from my hangover, so only managed about 30ft. But from now on, those are going into my routine twice weekly. Not using legs for extra leverage will isolate the exercise to your forearms as well.

[Roark]

Captains of Crush grippers.

[BCZalgyris]

(05-23-2012 09:24 AM)Roark Wrote:  

Captains of Crush grippers.

From someone who has played tennis for 21 years I can tell you that it's a good sport for building bigger forearms and stronger wrists (not biceps though). The only issue is that if you are one handed, i.e., one handed back-hand then your dominant arm will be a bit bigger. Great example is Nadal:

[Hades]

I will add that a farmer's carry of a fat dumbbell (or buckets filled with crushed concrete) will bulk up your forearms and hands in a hurry.