Thread: How to build great forearms?

deadlift (especially with an overhand grip)

Reverse curls(db or bb's) and hammer curls.

Become an obsessive masturbater. But seriously, i have always done wrist curls with a barbell and my wrists on my knees. Its probably genetics, but i have bigger forearms than my old gym buddy who is 250 lbs.

Strapless deadlifts, chinups, barbell curls, upright rows to failure have had enormously powerful affects on my forearms with no other work.

i don't know, maybe cuz my forearms are weak, but when i'm doing dumbell benches, my forearms are pretty tight...

Originally Posted by sabre81

Become an obsessive masturbater

I'm not sure what's worse, that you said it or that it was the first thing that came to my mind when I was the title of this thread.

Oh yeah and hammer curls. I like to use an EZ curl bar when I do wrist curl so that I get less pain on the outer part of my forearm, thus allowing me to do more reps.

I have started to do some reverse barbell curls but I'm not sure what's the best rep range. Should I do 6-8 or higher, any good suggestions?
I think forearms are overlooked by many bodybuilders and many don't train them at all, and just blame their genetics for beeing small.
It has to be good ways to train them to get bigger just like every other muscles.

Originally Posted by cfs3

I'm not sure what's worse, that you said it or that it was the first thing that came to my mind when I was the title of this thread.

Oh yeah and hammer curls. I like to use an EZ curl bar when I do wrist curl so that I get less pain on the outer part of my forearm, thus allowing me to do more reps.

The mastrubator comment just had to come or else it wouldn't be a good fore arms thread

Forearms are used in just about every exercise you can imagine. I'd argue that they get enough work to the point of being overtrained without any extra forearm exercises.

I never trained my forearms before and nothing happened,
Now when I have started to do some few exercices they seem to grow a little,
but not enough

The difference I have noticed from direct forearm work, in terms of strength, is marginal. I have noticed some increase, but it is hard to tell whether it was the result of other changes in my training.

How much weight are you throwing around? I'm actually just curious, not emphasizing a doubt. Are you doing deadlifts and stuff like that?

A lot of forearms are genetics. What is the measurement of your forearms?

don't do any deadlifts but I do bent over rows with 264 lbs whithout straps for 10 reps.

What does the rest of your routine look like?

I train four days a week (each muscle once a week)

About 9 sets for pecs, back and legs and four sets for triceps, biceps and shoulders.

(don't use steroids)

I'd argue that nothing will build better forearms than holding onto 300 + so pounds for reps on a deadlift (depending on relative strength, it could be lower or higher). I also think upright rows are great for them, too. How do your forearms measure, anyway?

thanks, mayby I should try out deadlifts,

I really don't know what's the measurments on my forearms are, but they aren't big, that's for sure

hey i just started working out, my forearms are about 12.5(no fat). i've been workin hard on them. Is that relatively good?

Anyone know how much 1 inch is in centimetres

Originally Posted by sabre81

Become an obsessive masturbater. But seriously, i have always done wrist curls with a barbell and my wrists on my knees. Its probably genetics, but i have bigger forearms than my old gym buddy who is 250 lbs.

I say let me be the obsessed one so you don't overtrain

Oh and I say forget the straps and also add some reverse curls and hammer curls. My forearms are one of my high points

http://www.onlineconversion.com/

or to answer your question:

1 inch = 2.54 centimeter

Originally Posted by cfs3

http://www.onlineconversion.com/

or to answer your question:

1 inch = 2.54 centimeter

Ok, thanks.

hey, new to the board, but ive got an idea. ive heard that your calves are harder to get gains out of because you use them everyday(walking, etc). so since you use your forearms every day, maybe you need to train them harder/more often, than a muscle you dont use that often? i dunno, just an idea.

You aren't going to train them "harder" and "more often" in one swoop.

what do you mean in one swoop? what i meant by harder or more often was instead of just working them out once a week, along with whatever workout they get from other workouts, your work them 3 times a week after your regular workout or something. it was just an idea though.

I mean there is an inverse relationship between working out hard and working out long.

It would seem to me, though I'm a believer in general HIT theory, that the amount of work the forearms are used in everyday life and training they probably are already overtrained. Why overtrain them further?

ohh, i see what you're saying. i guess i just figured since people who first start training train more as their body gets more accustomed to working out, so i was figuring that since your forearms are always used, theyd have a really high tolerance for being worked. but i dunno, i wasnt saying i was right by any means, it was just a thought. what is the HIT theory? sorry, im new. thanks.

Originally Posted by idlehands

ohh, i see what you're saying. i guess i just figured since people who first start training train more as their body gets more accustomed to working out, so i was figuring that since your forearms are always used, theyd have a really high tolerance for being worked. but i dunno, i wasnt saying i was right by any means, it was just a thought. what is the HIT theory? sorry, im new. thanks.

HIT = High Intensity Training