ForeArms ?!!?

**The Deuce** · 08-23-2009, 07:22 PM

Who does them?? I never have.. but now that I look at them.. and FLEX them I feel as though I should have been doing them the WHOLE time...

I rarely use lifting straps.. so I rely on my grip to handle the load.. and I have been told.. that that is ENOUGH to build them up... Apparently not...

So who has a good workout regimen to pump these friggin things up and add some SERIOUS MASS... {No pun intended}

**DSM4Life** · 08-23-2009, 07:30 PM

Originally Posted by The Deuce

Who does them?? I never have.. but now that I look at them.. and FLEX them I feel as though I should have been doing them the WHOLE time...

I rarely use lifting straps.. so I rely on my grip to handle the load.. and I have been told.. that that is ENOUGH to build them up... Apparently not...

So who has a good workout regimen to pump these friggin things up and add some SERIOUS MASS... {No pun intended}

If you are lifting heavy weight without straps i can't see how they would be lacking.

After doing pull-ups/chin ups ; deadlifts ; and BB rows for back my forearms are ready to explode.

**DSM4Life** · 08-23-2009, 07:31 PM

If you wanted to hit them directly i have always liked reverse curls http://www.exrx.net/WeightExercises/...verseCurl.html

**xlxBigSexyxlx** · 08-23-2009, 07:37 PM

reverse barbell curls
seated wrist curls
hammer curls

A lot of others hit them indirectly like...
shrugs with static hold
deadlifts (no strap)
bent over rows
upright rows
etc..

**The Deuce** · 08-23-2009, 08:12 PM

Well they aren't LACKING LACKING.. but I guess when Compared to like LEE PRIEST I just wonder how the hell he got them so big.. comparatively speaking..

I only use Straps when doing Bent over Rows with 275lbs.+
On 315lbs.+ with the barbell shrugs
and 405lbs.+ on the deadlift...

I have 17" arms but only 14" forearms.. to me.. That is lacking ... I dunno... does that seem proportionate to you guys???

Would I benefit by throwing in some extra forearm activity??

And I ALWAYS DO HAMMER CURLS.. Pretty much my fave exercise... I just thought I was doing everything right but when I look myself over and can NOTE the progress on every other part of my BODY but MY FOREARMS.. I am all like WTF am I doing WRONG !?!?!

**FREAK** · 08-23-2009, 08:24 PM

ive done a few wrist curls in my day!!

**xlxBigSexyxlx** · 08-23-2009, 08:26 PM

Originally Posted by FREAK

ive done a few wrist curls in my day!!

holy ****, your alive!?!?

**FREAK** · 08-23-2009, 08:27 PM

whats up bro

**jbm** · 08-23-2009, 08:36 PM

Originally Posted by DSM4Life

If you are lifting heavy weight without straps i can't see how they would be lacking.

After doing pull-ups/chin ups ; deadlifts ; and BB rows for back my forearms are ready to explode.

agreed! but I do forearm curls and reverse curls for my forearms.

**SuperLift** · 08-31-2009, 09:55 AM

I never work my forearms and they seem proportioned

**shaunsta** · 09-01-2009, 01:58 AM

If you have a bar or something you can hang on at home. hang on until your forearms reach failure, do 3 sets regularly. this will strenghthen your forearms. a rock climber told me this and he had crazy forearms.

**bcbrett** · 09-02-2009, 06:11 PM

I have found that farmers walks or just holding static what you would shrug until failure kills my forearms. Also i have to do deads last on leg day or else my forearm pump and lower back pump will make it to hard to load plates for other exercises. haha

**CHAP** · 09-02-2009, 06:21 PM

I do them on every arm day

superset

1- straddle the bench with close under hand grip for wrist curls

2-put the bar on the floor at the end of the bench. Slide down and put your feet infront of the bar. While still sitting grab the bar overhand about shoulder width apart . And do wrist curls trying to get the bar to your hamstrings.

3- I go over to the cable machine and do reverse curls.

*** I do 3 sets all to failure***

Dont plan on being able to hold anything for a long time after this . The pump is crazy painful

**PC650** · 09-02-2009, 06:34 PM

i do them on arm day too. i do barbell wrist curls 25 reps rest 10 secs then do another 25 reps till i hit 100 reps, 10 sec rest in between all sets will killlll them

**Darksyde** · 09-02-2009, 10:51 PM

never done a set for forearms. and i have used straps for my heavyiest sets for a long time. in my opinion straps actually take your grip beyond what it can do, sort of spotting it almost. i know i get crazy forearm and brachialis cramps after back day, especially after going crazy on weighted pullups.