That's an area that's resisting all my efforts. I know it doesn't have much muscle to begin with, but I see a lot of people with very developed wrists, even people who don't lift, and I'm talking about actual muscle mass, not just wide bones. I'm aware that part of it is genetic, but it's like I only have tendons where others have muscles. All my efforts have been sterile so far. Any tips on how to work that area for volume?
Wrists and lower forearms
I had the same problem as you until I did weighted dead hangs. I actually started doing it to prepare for the Navy but after being able to hold myself up AND 225 extra pounds I realized my wrist has grown considerably. I say do them every other day, maybe 30 seconds to a minute for 3 sets then add weight whenever that becomes too easy. If that’s too easy or boring then do weighted pull ups
Have you tried heavy pulls? Heavy pulling exercises work your forearms as well. Rope climbs/heavy dumbbell rows/deadlifts etc. Build your grip strength band your forearms will follow.
David took his men with him and went out and killed two hundred Philistines and brought back their foreskins. They counted out the full number to the king so that David might become the king's son-in-law. Then Saul gave him his daughter Michal in marriage. 1 Samuel 18:27
Anything that works your grip will work your wrists/forearms. Heavy carries, static holds, deadlifts, etc. Anything where you hold heavy weight.
Firsts a few things to understand about your wrists/forearms.
1. You need to eat more. Lifting all the weights in the gym wont help if you're not eating enough food to support increasing muscle mass.
2. In order to grow the size of the muscles between your elbow and your wrist you need to preform movements that focus on this area.
3. This process will take a long time and will demand a high level of consistency. Every meal you miss or workout you miss will set you back 1 week.
4. Expect to workout your forearms at least 4 times a week.
5. Your grip will get very strong quickly before you see noticeable change in wrist size.
Grip training like dead hangs are good. Or trying to pick and hold weights with just the tips of your fingers.
I like to use standing wrist curls and reverse barbell curls.
1. You need to eat more. Lifting all the weights in the gym wont help if you're not eating enough food to support increasing muscle mass.
2. In order to grow the size of the muscles between your elbow and your wrist you need to preform movements that focus on this area.
3. This process will take a long time and will demand a high level of consistency. Every meal you miss or workout you miss will set you back 1 week.
4. Expect to workout your forearms at least 4 times a week.
5. Your grip will get very strong quickly before you see noticeable change in wrist size.
Grip training like dead hangs are good. Or trying to pick and hold weights with just the tips of your fingers.
I like to use standing wrist curls and reverse barbell curls.
I find that heavy pulls work the forearms really hard. Try doing rack pulls with 120-50% of your deadlift max and come back and tell me your forearms aren't burning like crazy.
As for your wrists, you won't add much there since there isn't a whole lot of muscle mass around the wrist joint but there is a bit of a silver lining.
You'll notice that a lot of the best looking professional lifters and fitness models have slim wrists that contrast with their big biceps and stuff.
As for your wrists, you won't add much there since there isn't a whole lot of muscle mass around the wrist joint but there is a bit of a silver lining.
You'll notice that a lot of the best looking professional lifters and fitness models have slim wrists that contrast with their big biceps and stuff.
I will be checking my PMs weekly, so you can catch me there. I will not be posting.
I have a buddy who invested in some Fat Gripz to add to his curls and his forearms are jacked.
He doesn't actually curl anything crazy, ~40lb dumbbell, but his forearms grew a ton from the Fat Gripz. It's very noticeable.
Another method is to wrap a thin towel around your training implements, e.g. chin ups with a towel around the grip, farmers walks with a towel around the dumbbells, towel when you curl, etc.
Start small, ESPECIALLY with chin ups, as it can dramatically increase elbow strain.
(To my buddy: If you're reading this, your legs are non-existent and you can't squat for shit.)
edit: grammar
He doesn't actually curl anything crazy, ~40lb dumbbell, but his forearms grew a ton from the Fat Gripz. It's very noticeable.
Another method is to wrap a thin towel around your training implements, e.g. chin ups with a towel around the grip, farmers walks with a towel around the dumbbells, towel when you curl, etc.
Start small, ESPECIALLY with chin ups, as it can dramatically increase elbow strain.
(To my buddy: If you're reading this, your legs are non-existent and you can't squat for shit.)
edit: grammar
The size of your wrists and forearms, and the shape of them, is particularly hard to affect. For those of us with naturally slim forearms it can be a frustration. The good thing is that grip strength seems particularly uncorrelated to the size of your forearm. Many old school strong men who can roll steel, bend bars etc etc have surprisingly 'skinny' forearms, despite their exceptionally powerful grip.
Get a stout piece of wood and tie a dumbbell to the middle (or just run it through a kettlebell, or use a barbell if you have nothing else) and do forearm curls for one 50 rep set, or as many sets as required to get 50. Start with 40#.
When you can get all fifty reps in one set, add weight.
Forearms need almost cardio like volume to grow, which is why construction workers and masons have huge forearms and gym rats usually don't.
When you can get all fifty reps in one set, add weight.
Forearms need almost cardio like volume to grow, which is why construction workers and masons have huge forearms and gym rats usually don't.
Thank you all for your feedback.
« Next Oldest | Next Newest »
Users browsing this thread: 1 Guest(s)