Forearm Mass?

[patshea098]

My forearms are REALLY lacking in size department compared to my bis/tris. Im about a 17 inch arm maybe 17 and a half and forearms look puny, which makes my upper arms look bigger, but being more equaled out makes me as a whole look bigger.

What is a good routine for the forearms? and can should forearms be done everyday? I have great strength and grip...just need some size.

[LatissimusaurousRex]

heavy deads

[KeyMastur]

search this sub-forum. been covered recently

[gthom47]

any lift that requires a lot of weight for you to hold. heavy deads are a great one, same with kroc rows or farmers walks.

[t-gunz]

fat gripz also

[Bigd89]

Superset bench wrist curls with close grip overhand pullups. 3 sets 12-20

Edit: 30 seconds rest between sets.

[FireGuy]

I think with forearms either you have them or you dont. I dont think I have ever seen a guy with skinny forearms change them to any significant degree.

[D.Pump]

^Ya I agree with that.

I also think it has a lot to do with the size of your wrist. I have small forearms and Ive been training them as a regular part of my routine for a while now. The only part of my forearm to grow was about the 1/3 to 1/2 closest to my elbow. I did see significant size gains and looking at the angle my forearms make is good IMHO. But overall my arms still look a lot smaller than I want. If you have a good base in your wrist size your in luck but if you have small wrists you have small wrists.

[ArmWrestler Dude]

I think with forearms either you have them or you dont. I dont think I have ever seen a guy with skinny forearms change them to any significant degree.

Interesting view. I have to disagree, though. You must not know any trained armwrestlers. Dude I had the scrawniest lower arms you could ever imagine. That was before I found the sport. There are SO MANY exercises to turn those twigs into trunks. I know because I used to be one of them. There are several pullers across the nation that have specially made devices to combat skinny forearms, wrists and hands, and turn them into iron. We make a lot of our own equipment through trial and error until we find what works. Bro a couple tournaments ago, the lady putting on wristbands at the entrance commented - "damn you guys have some thick wrists. I've never seen wristbands fit so tight!". Seriously! You can hammer you wrists super super heavy and the tendons along the back of your wrist will swell and eventually GROW. I have a rock solid musce knot on both lower forearms just above the wrist line. We also develop huge muscle balls on the inner forearm, under the elbow bend. Overall though, armwrestling by itself will do it. All we are doing with weight is reenacting positions during a match. Heavy negatives, timed holds, side pressure, back pressure, hooking, etc.
It's a myth that if you have skinny forearms, you're stuck with them. I am living proof. Along with almost any other active armwrestler on this earth.
I'm not a fan of grippers, but coc's are another great way to grow you lower arm, hands and wrists.
Anybody who is really interested in enlarging these parts has to look no further than YouTube. There's plenty of armwrestling training videos, grip videos, etc.
Don't settle for twigs. In the armwrestling world, we always point out to eachother when there's a random buff dude all jacked up with 20" arms, huge chest, back and legs, but little baby forearms and wrists. It's especially funny when they enter the tournament. Bro you can be rocking 20+" arms, but if your grip, wrist and forearm are lacking, you're getting slammed to the pad immediately. I see it every couple weeks. If you need to tie the weight to yourself in order to lift it, you're leaving out the most important aspect of being strong (in my opinion). Real life application. We train from the grip on up. Not bashing. Just sharing experience.

[krugerr]

Interesting view. I have to disagree, though. You must not know any trained armwrestlers. Dude I had the scrawniest lower arms you could ever imagine. That was before I found the sport. There are SO MANY exercises to turn those twigs into trunks. I know because I used to be one of them. There are several pullers across the nation that have specially made devices to combat skinny forearms, wrists and hands, and turn them into iron. We make a lot of our own equipment through trial and error until we find what works. Bro a couple tournaments ago, the lady putting on wristbands at the entrance commented - "damn you guys have some thick wrists. I've never seen wristbands fit so tight!". Seriously! You can hammer you wrists super super heavy and the tendons along the back of your wrist will swell and eventually GROW. I have a rock solid musce knot on both lower forearms just above the wrist line. We also develop huge muscle balls on the inner forearm, under the elbow bend. Overall though, armwrestling by itself will do it. All we are doing with weight is reenacting positions during a match. Heavy negatives, timed holds, side pressure, back pressure, hooking, etc.
It's a myth that if you have skinny forearms, you're stuck with them. I am living proof. Along with almost any other active armwrestler on this earth.
I'm not a fan of grippers, but coc's are another great way to grow you lower arm, hands and wrists.
Anybody who is really interested in enlarging these parts has to look no further than YouTube. There's plenty of armwrestling training videos, grip videos, etc.
Don't settle for twigs. In the armwrestling world, we always point out to eachother when there's a random buff dude all jacked up with 20" arms, huge chest, back and legs, but little baby forearms and wrists. It's especially funny when they enter the tournament. Bro you can be rocking 20+" arms, but if your grip, wrist and forearm are lacking, you're getting slammed to the pad immediately. I see it every couple weeks. If you need to tie the weight to yourself in order to lift it, you're leaving out the most important aspect of being strong (in my opinion). Real life application. We train from the grip on up. Not bashing. Just sharing experience.

Care to share some of your favourite techniques? Also good to see it from another angle. I must say I saw a pro arm wrestler a couple years ago and he had rather large forearms! Not quite Frank McGrath though!

[bdos]

The "stranger" iv been working forarms with that since i was 15

[ArmWrestler Dude]

The "stranger" iv been working forarms with that since i was 15

Ah yes, the "stranger" is an excellent technique!

[bdos]

Many have died but its for a good cause, going to check out those youtube vids you suggested sounds interesting.

[MuscleInk]

I see so many guys "strapping up" in the gym. I used to years ago but haven't in last 18 months and wished I stopped earlier. My grip strength is nowhere near what I wish it was.

I'll be looking into those videos!!!

[Java Man]

The "stranger" iv been working forarms with that since i was 15

Lol. I'm surprised this thread made it this far without wanking reference.

[bdos]

Lol. I'm surprised this thread made it this far without wanking reference.

I thought someone would beat me to it guess im a wanker then

[largerthannormal]

Ride motocross for a year or two, enter a few motos,

Some motos are so intense Ive had to have my hands pried off with a screw driver because they would not release, also build a sick core..

[Heath48]

I see so many guys "strapping up" in the gym. I used to years ago but haven't in last 18 months and wished I stopped earlier. My grip strength is nowhere near what I wish it was.

I'll be looking into those videos!!!

I would agree to an point, I see guys strapping up during their whole workout. same goes for guys that wear a belt ever workout no matter what body part they are working. and then wonder why they have a weak lower back....

However i notice on back days that if i forget my straps then my workout really lacks. I tend to use them on higher weight only. I think if you need to supplement your grip to help get the back worked 100% then do it, but if you use straps all the time then your grip will never get better.

[knuckles69]

Get some fat grips they're amazing. Your strength will also dramatically increase as you get used to them

[tigerspawn]

ArmWrestler Dude thanks for your post.

[ironbeck]

Find some monkey bars and get swingin lol

[cruzetor]

I think with forearms either you have them or you dont. I dont think I have ever seen a guy with skinny forearms change them to any significant degree.

the "one whose name can not be mentioned" had really skinny forearms and ended up developing decent forearms (not massive, but decent)

[Brazensol]

So what would be a good ratio of upper arm to forearm? And where exactly do you measure your forearm? Just pick the biggest spot? Or something like 1 inch away from the bend when upper arm/forearm form a 90 degree angle?

[ArmWrestler Dude]

I'd recommend watching / subscribing to Igor Mazurenko's youtube channel. He is pretty much the biggest promoter in Armwrestling, and has some of the best training videos out there. He doesn't speak english but you'll get the message. He puts out training vids all the time. That's where most of the "gold" comes from (in my opinion, anyways). Especially watch the videos on pronator and supinator exercises. Chances are you don't have a table, but these particular exercises can be done in position using a pulley and a preacher bench. There are lots of other wrist and forearm vids as well. Just dig around the channel. Have fun!