Forearms - work them or don't [Forum Archive]

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Forearms - work them or don't

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Posted by: mmuscle

Forearms - work them or don't

Hello again.

Just another quick question on working the forearms. Do you think that they should be isolated or not? Most people that I know don't bother isolating them, saying that they are worked enough when exercising the upper body generally. For example when performing deadlifts.

What do you guys think?

Thanks

mmuscle

http://www.makemuscle.net

Posted by: sabre81

i used to, now not as much. i would say dont waste the effort if your bulking, and sure, why not if your cutting or staying lean.

Posted by: Dante

i personally do isolated f.arm exercises in my routine. i think they are a very important muscle that hangs out for everyone to see.

Posted by: sgtneo

i dont isolate them i have found that they are excersised enough doing upper body, i have no complaintsa about my fore arm size

Neo

Posted by: Flex

Quote:

Originally Posted by mmuscle

Do you think that they should be isolated or not?

absolutely

Posted by: sabre81

i isolate mine enough on those long lonely nights.

Posted by: musclepump

With all the grips I do for heavy things like dumbbell shrugs, barbell shrugs, deads, etc... I work the forearms plenty, so I don't do anything extra for them.

Posted by: ChrisROCK

I agree they're hit with other routines pretty often...but not to the extent that they're hit when you isolate them. I work them on my bis day...usually only 3 to 5 sets tops. The pump they get when i isolate them shows me just how much more they can be targeted!

Posted by: LAM

Quote:

Originally Posted by mmuscle

Do you think that they should be isolated or not?

a symmetrical physique is less prone to injury. that being said if your forearms grow when not directly stimulated and are in proportion with the biceps you obviously don't "have" to train them directly.

Posted by: gopro

I train my forearms hard once per week. I used to not train them at all, as I thought they would become impressive from heavy lifting in general. However, hitting them directly has made them far more impressive and vascular.

Posted by: Flex

Quote:

Originally Posted by gopro

hitting them directly has made them far more impressive and vascular.

Posted by: sgtneo

does anyone know a good work out if i was to start isolating them to hit them harder?

thanks

Chris

Posted by: musclepump

If you're going to hit them it's probably best to do it at the end of the week, right?

Posted by: Cyber_Pinky

They recover really fast... I can hit forearms for 6 to 9 sets and not be affected the next day... similar to calves I find.

Good exercise? I like to sit on the back end of a bench and hang a barbell behind my back and curl up. That's for one side.

The other side I sit at the front end of a bench, rest my elbows on my knees and reverse grip the bar and curl my wrists up. (can't do much weight with this one..)

I don't like dumbells for forearms because they cause me pain.

but ya... the pump on the forearm is as good as the pump on any other muscle... it turns rock hard and feels great trying to drive home.

Posted by: ChrisROCK

try reverse curls with an ez-curl bar either standing or on a preacher bench... talk about pump!

Posted by: gopro

Great forearm builders are:

-barbell wrist curls
-behind back barbell wrist curls
-reverse wrist curls
-hammer curls
-reverse curls

I love to superset a pure isolation exercise like reverse wrist curls, with a movement that also involves bicep/brachialis like hammers or reverse curls.

Posted by: Luke9583

Work them

Posted by: musclepump

Luke has his own way to work his forearms, but he aims more for endurance than size

Posted by: mmuscle

Cheers guys,

Some good tips on working the forearms. One quick question is which excercise is best for grip strength rather than just gaining mass to the forearms?

mmuscle

http://www.makemuscle.net

Posted by: Dante

try pull ups and other exercises with a towel

Posted by: gopro

Quote:

Originally Posted by mmuscle

Cheers guys,

Some good tips on working the forearms. One quick question is which excercise is best for grip strength rather than just gaining mass to the forearms?

mmuscle

http://www.makemuscle.net

You can try pinch grips...this is where you hold the edge two 45 lb plates between thumb and other fingers for as long as you can. You can also hang from a chinning bar one arm at a time for as long as you can. One more is to load up a barbell in a power rack with prestigious weight and to lift and hold for as long as possible.

Posted by: min0 lee

Quote:

Originally Posted by gopro

I train my forearms hard once per week. I used to not train them at all, as I thought they would become impressive from heavy lifting in general. However, hitting them directly has made them far more impressive and vascular.

Posted by: Cold Iron

I train em at the end of Bi's

Posted by: Cyber_Pinky

Quote:

Originally Posted by mmuscle

Does your gym have one of those machines that works that?

http://www.shapeupshop.com/fitness/g...rm_blaster.htm is an example... but the one at the gyms I goto are a bit different... you get the idea.

Posted by: min0 lee

This is my favorite.

Posted by: soxmuscle

I made one of those when I was like eleven years old. I still use it to this day only altering the weight, its excellent.

Posted by: min0 lee

Quote:

Originally Posted by soxmuscle

I made one of those when I was like eleven years old. I still use it to this day only altering the weight, its excellent.

I also made myself one and they are great..... you can feel the burnnnn

Posted by: Cyber_Pinky

I dunno if that does grip strength tho... I guess indirectly but it's not a squeeze... you're rolling your wrists so it's similar to doing curls.

Posted by: da jock

Depends on your body type. When I started lifitng I went from 137 > 180lbs in 5yrs, gained lots of inches & LBS, but my forearms were absolutely stuck, always....For a year now I've been mixing up: Thors Hammer Rotations, Reverse Grip EZ Curls & Behind the Back EZ Curls & I've had enormous success, theyr'e much bigger, but doubt they'll ever be huge/impressive....

Posted by: mmuscle

Cheers fellas - Again good advise from all!!!

mmuscle

http://www.makemuscle.net

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