a grizzly forearm workout

swordfish · 09-12-2003, 06:30 PM

i want some huge forearms. most in the outer upper forearm. i like kind of small wrists but then some cut up huge forearms. could anyone design a workout for just forearms only, and which day should i do these?

**Mudge** · 09-12-2003, 06:39 PM

I do 2-3 sets of extentions and 3-5 sets of wrist curls, dont bounce the weight and watch the form like a hawk.

I do these usually on leg day.

racoon02 · 09-12-2003, 06:53 PM

And if you do it right you shouldnt even be able to hold a pencil when your finished

swordfish · 09-12-2003, 07:22 PM

how many reps? i know the gengeral reps for other bodyparts(6-15 reps) but for forearms i think you work em different? right?

SolidToTheCORE · 09-12-2003, 07:39 PM

I get plenty of forearm stim from my STR8 bar curls.

**Mudge** · 09-12-2003, 09:08 PM

For extentions I go for 10-15 reps, 15 being maybe the first set. For curls I go say 6-12, 6 being abnormally low.

Mr_Thick · 09-14-2003, 01:54 PM

I also do forearm extensions and wrist curls on my leg day!!

racoon02 · 09-14-2003, 02:51 PM

Also, if you want a grizzily forearm workout, refer to the masturbation thread.

swordfish · 09-14-2003, 04:13 PM

i have a quick question, whenever i do 15-20 reps on wrist curls my muscles tighten up and they get reallly hard, but if i do 6 reps or so i dont feel as much of a pump. which rep scheme will benefit me the most? is it better to have this insane pump going or what???

Larva · 09-15-2003, 03:54 PM

How do you do forearm extensions?

**Mudge** · 09-15-2003, 05:03 PM

Opposite of a wrist curl, turn your arm the other way (I use a barbell for both).

Swordfish, I'd go by results, you can try doing one way for a month and then switch. I am not terribly picky about rep ranges on this one other than making sure I go slow. Most people dont suggest going by pump to judge wether you have "worked hard" or not, remember most of the big guys do almost everything 5-8 reps. Most of the time I start out with a certain weight and just dont change it, so as the sets wear on I do lower reps anyway.

09-12-2003, 06:30 PM	#1
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	a grizzly forearm workout i want some huge forearms. most in the outer upper forearm. i like kind of small wrists but then some cut up huge forearms. could anyone design a workout for just forearms only, and which day should i do these?

09-12-2003, 06:39 PM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	I do 2-3 sets of extentions and 3-5 sets of wrist curls, dont bounce the weight and watch the form like a hawk. I do these usually on leg day.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

09-12-2003, 06:53 PM	#3
racoon02 Tiny Tom Join Date: Apr 2003 Location: Clear Lake, Texas Posts: 353 Photos: 8	And if you do it right you shouldnt even be able to hold a pencil when your finished
	Lift hard, or go home! Zed : Bring out the Gimp. Maynard : But the Gimp's sleeping. Zed : Well, I guess you're gonna have to go wake him up now, won't you?

09-12-2003, 07:39 PM	#5
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	I get plenty of forearm stim from my STR8 bar curls.
	The Time is Now.

09-14-2003, 01:54 PM	#7
Mr_Thick Registered User Join Date: Aug 2003 Location: Canada Posts: 21	I also do forearm extensions and wrist curls on my leg day!!
	Go hard or go home!

09-12-2003, 07:22 PM	#4
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	how many reps? i know the gengeral reps for other bodyparts(6-15 reps) but for forearms i think you work em different? right?

09-12-2003, 09:08 PM	#6
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	For extentions I go for 10-15 reps, 15 being maybe the first set. For curls I go say 6-12, 6 being abnormally low.

09-14-2003, 02:51 PM	#8
racoon02 Tiny Tom Join Date: Apr 2003 Location: Clear Lake, Texas Posts: 353 Photos: 8	Also, if you want a grizzily forearm workout, refer to the masturbation thread.
	Lift hard, or go home! Zed : Bring out the Gimp. Maynard : But the Gimp's sleeping. Zed : Well, I guess you're gonna have to go wake him up now, won't you?

09-14-2003, 04:13 PM	#9
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	i have a quick question, whenever i do 15-20 reps on wrist curls my muscles tighten up and they get reallly hard, but if i do 6 reps or so i dont feel as much of a pump. which rep scheme will benefit me the most? is it better to have this insane pump going or what???

09-15-2003, 03:54 PM	#10
Larva Senior Member Elite Member Join Date: Sep 2003 Location: LI NY Posts: 646 Photos: 11	How do you do forearm extensions?

09-15-2003, 05:03 PM	#11
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	Opposite of a wrist curl, turn your arm the other way (I use a barbell for both). Swordfish, I'd go by results, you can try doing one way for a month and then switch. I am not terribly picky about rep ranges on this one other than making sure I go slow. Most people dont suggest going by pump to judge wether you have "worked hard" or not, remember most of the big guys do almost everything 5-8 reps. Most of the time I start out with a certain weight and just dont change it, so as the sets wear on I do lower reps anyway.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

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