Thread: Forearms..quick Q

Things that stress your grip. Chinups, deadlifting, barbell shrugs. Anything where you have to hold the bar. If your grip is your limiting factor and just doing these things alone doesn't cut it, then add in some additional grip work like static holds, gorilla hangs, etc. Don't bother with pussy crap like wrist curls.

Originally Posted by kcoleman

Things that stress your grip. Chinups, deadlifting, barbell shrugs. Anything where you have to hold the bar. If your grip is your limiting factor and just doing these things alone doesn't cut it, then add in some additional grip work like static holds, gorilla hangs, etc. Don't bother with pussy crap like wrist curls.

Pussy crap? Hmm, my forearms never looked better than when I did wrist curls along with reverse wrist curls. If it works, hows it "pussy?"

The other listings are prety damn good and I do them on accessory days for sure. However, it brings up a question.

Grip Strength = Forearm size?

When my forearms looked their finest, my grip sucked. Now I am doing everything but wrist curls to get my grip strength back, but my size hasnt returned...

That seem about right? Shit, while were talking what workouts are good for arm wrestling, err, between grip strength workouts and wrist curls? Reason I ask this exhausting question, is cuz of the awaiting answer of grip=size(?) question.

wrist curls are pretty good stress on my forearms, ive been doing those, haha. oh well, ive tried a few of the mentioned. thanks

Do gripping exercises with a gripper. It (seems) to not only increase size, but also provide definition/nice shape to the forearms. I'm sure that barbell, plate gripping work is also good, just havn't done any for a long while.

I've never done a forearm isolation exerscise in my life, and mine are huge. But I guess thats just genetics..

lol. the range of motion for the forearm doing wrist curls and the like sucks. i usually get pain around the joint when I do those. I like working on grip, frankly, than screwing up my connective tissues. but that's me.

If you're looking for a gripper , the IVANKO one isn't bad I bought it through a magazine in the USA back in late 1999. There is also something called 'the captains of crush' grippers(?????? I think) but one has to buy a new one each time one increases the resistance. The Ivanko is adjustable.(And no, I'm not their rep)
http://www.ivanko.com/products/html_...pper_info.html

I tried Zottman Curls for a while and it seemed like it helped with some forearm definition...

I have really very long skinny arms tho so its hard for me to tell if it worked great, try them out i guess.

Originally Posted by bones33

I tried Zottman Curls for a while and it seemed like it helped with some forearm definition...

I have really very long skinny arms tho so its hard for me to tell if it worked great, try them out i guess.

whoa...Zottman curls. Now there is an exercise I haven't heard in awhile. Man, I forgot about those.

yea, not many people i've talked to even know about them..

What do you think bout them P?

Originally Posted by bones33

I tried Zottman Curls for a while and it seemed like it helped with some forearm definition...

I have really very long skinny arms tho so its hard for me to tell if it worked great, try them out i guess.

Shit I use to do those in the 70's. Hell i forgot all about them. I'll have to add them in once in a while. good for the forearms. After a week or two, you'll look like Popeye.

Originally Posted by bones33

yea, not many people i've talked to even know about them..

What do you think bout them P?

they burn.

Pick up a pair of dumbbells totaling well over your bodyweight and walk around with them for as long as you possibly can. I basically mean until you almost collapse. But use good form (like a deadlift but while moving). Do this three times. Then do some gorilla hangs, then pull a car with a 2" tow strap using your grip only, and then do some heavy deadlifts. Complete this workout once per microcycle for eight microcycles and tell me your grip strength didn't improve.

Okay, so that's crazy. But look into farmers walks (my favorite) for sure, and don't limit yourself with wrist straps on heavy compound exercises. All that does is supply you with a crutch that is totally unnecessary and usually crippling in strength training.

When it comes to my arms day i do reverse curls with the barbell i find that this really hits my forearms as long as i keep it strict..

Originally Posted by P-funk

they burn.

Sure do.

I got bored with this workout though. I know I will do them again. Good variation.

Always had to use lighter dumbells though.

Copied and pasted from Dante

Something you guys might want to try for your forearm belly that has worked better for me than alot of other things is a (belly of the forearm) extreme stretch done exactly after biceps or wrist curls or whatever you are doing for forearms. Its as simple as this--once youve done biceps and forearms and have already stretched your biceps--or directly after your last rep of seated wrist curls...sitting on a seat with your forearms resting on your legs and the barbell in your palms face up...let your hands sag downward and let the barbell roll down the palm of your hand and hold onto it with your fingers until you feel that stretch and then the fun begins (30-90 seconds thats what your trying for)..dont let the topside of your hands hit your shin because that defeats the purpose....at about 30 seconds youll start shaking...45 seconds your head will be twitching from side to side because there is so much pain and it feels like your going to lose the barbell with your grip and if you make it to 60 YOU ARE THE MAN...but 90 seconds is the goal...(trust me you wont make it--its too fucking painful)....youll get to the point youll have to drop the barbell on the floor and take 30 seconds just to get your wits about you. Be very careful with this movement, I dont want you tweaking your wrists here so be cautious. For those who do this, take a long look at your forearms the very next day in the mirror, flex your forearm and I think youll be very surprised at how different/swollen it is. Thats all that needs to be done---let me know 3 months from now how different they look

I like carrying heavy shit around and gripping things using towels a lot. Those CoC and other heavy duty grippers look cool too.