07-20-2002, 12:38 AM #1Junior Member
- Join Date
- Feb 2002
i just cant seem to get my forearms sore. i usualy do reverse curls with a bar bell or finger lifts with a barbell. whats should i do?
07-20-2002, 07:43 AM #2VET
- Join Date
- Sep 2001
many things to do for forearms :
- rice bucket
- forearm twists (start off with about a 20 lb, lay arm on a bench with dumbbell hanging off edge, hold your forearm with the free hand to stabilize, twist it - clockwise as far as you can go, counter-clockwise as far as you can go - as fast as you can go)
- reverse curls are good for grip
- forearm curls - sit on a bench, put elbows on knees and let your wrists hang over the edge, curl palm up
- reverse forearm curls - same as above, but curl palm down, use an EZ curl bar as it's better shaped for the wrist angle
also, what grip are you using ?? the regular grip or power-grip ? the power-grip takes a little time getting used to, but helps also to improve strength in the forearms. (in case you don't know what a power-grip is, it's when you grab a bar, instead of wrapping your thumb around, keep it by in your knuckle on the index finger)
Last edited by KeyMastur; 07-20-2002 at 07:28 PM.
07-20-2002, 08:35 AM #3
Try not to use wrist straps for everything............Your grip streangth will increase and so will size. Forearms are some of my best parts. By buddies would make fun of them calling them the chicken Wings from HOOTERS.
07-20-2002, 09:04 AM #4
I hold heavy trays all day long .....
I work at a restrauant.
I can actually see a difference in my forearms.
I do Cable wrist curls.
Tomorrow I am doing barbell wrist curls for a change.
07-20-2002, 01:30 PM #5
The forearm muscles should be trained in a 10-12 rep range because they are slow twitch fibers. They are similar to the calve and abdominal muscles because of this (ironically enough, the calf and forearm muscles are usually the two weak points on the human body)
So, I would do my forearms twice a weak (they quickly recover like the abdominals) with a routine revolving around 2 exercises with 3 sets of 10 reps.
07-21-2002, 03:44 AM #6Junior Member
- Join Date
- Feb 2002
the forearm twists worked really well. thanks keymaster.
07-21-2002, 07:47 AM #7
i do forearm curls and reverse curls and at the end i feel like my forearms are going to pop out of the skin, hurts like hell. Also when you do forearm curls, do SLOW reps, i usually have to do a heavy weight for around 15 reps before they burn, and have a short rest period between sets.
07-21-2002, 09:31 AM #8
DOMS (Delayed Onset Muscle Soreness) is not an indication of growth at all. Whether or not your forearms get sore has nothing to do with whether you effectively stimulated them or not.
All I do for my lower arms is reverse curls and theyre growing fine.
07-21-2002, 12:59 PM #9
I do reverse curls sometimes, but the best way to make them grow is to lift heavy and use your arms as much as you can in your normal life.
07-21-2002, 07:47 PM #10
hammer curls help build those forearms.
07-23-2002, 07:54 PM #11
I ussually get a real good porn movie and worek my forarms like that...great workout and pump...and you don't even need a training partner....................XXL
...and it's fun too................SOURCE CHECKS ONLY FOR USERS WITH OVER 100 POSTS.
All of the Statements made by Mr. Mike_XXL are purely fictional and have absolutely no merit and are not meant to cure, prevent or diagnose any disease, please consult your Physician before starting any exercise and supplement regiment.
Canadian proud, Northern muscle baby!
07-23-2002, 08:27 PM #12
I'm with you on that Mike
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