(Should you decide to include) forearms -- how to train the flexors vs the extensors

[Phineas]

I know it's not really necessary to include direct forearm training, but I like to do a little at the end of a couple workouts a week. And, my goal is strength/mass. My program consists of two 6-week cycles (each cycle contains different exercises) following a periodization scheme based on percentages of one-rep-maxes and/or relative insensity -- culminating in week 12's max attempts. This has my training structure ranging from 3 x 10 @ 60% to 4 x (1) 2-5 @ 90-95 % (100%)...with the mean training at 3 x 7 @ 70%.

Generally, I've found the flexors respond better to relatively low intensity and high volume (e.g. I currently do twice a week 4 x 15 @ 80 lbs Standing Behind-the-Back BB Wrist Curls). In the past when I tried to do low volume and high intensity (e.g. 4 x 5 @ 85%) it seems to be too awkward and I can't even perform one proper rep, as if the (near) maximal strength is very poor in that area.

Anyway, I've always had difficulty training the extensors, as they seem to be a much weaker muscle and also more awkward to train. Can someone suggest to me what they've found to be effective ways to train this muscle? Fast-twitch with low volume, high intensity? Slow-twitch? etc.

Thanks a lot everyone.

 

[VILBAUGH]

be sure to rep out these bad boys in the power rack!

 

[Gazhole]

For the extensors you can do a number of things, but it might require a little bespoke equipment.


1 - Wrap a regular elastic band around your fingers and open your hand against that elastic resistance. You can progress by folding the same band, or using multiple bands, or more reps, or hold for more time.

2 - Put your fingers inside something round such as a coffee mug, or a steel ring, or a small supplement tub, and push outwards into the edges of that implement. The goal is to hold the object up by pushing outwards on the inner edges. Progressions can include rigging up something to hang weights from, making the implement bigger, filling the tub with sand or ball bearings to make it heavier, or using a more slippery material. Hold for time, or lift the object from the floor in the proper way, then lower it, and repeat.


I would also do something more than wrist curls for your flexors. Static holds, farmers walks, pinch holds or pinch lifts, dead hangs from a pullup bar, or monkey hangs are all great exercises.

You might want to invest in some Captains of Crush grippers aswell. My forearms exploded when i started training with them, as did my grip strength.

If you look in my blog (sig link) youll find a grip/forearm training article i wrote which addresses this stuff in more detail.

 

[Phineas]

Sweet, thanks Gaz.

For Farmer's Walk, I'm not sure if it really matters but where would you suggest I perform that exercise? My weekly training is divided into (a) lower push/calves, (b) upper horizontal push/vertical pull, (c) lower pull/calves/abs, (d) upper horizontal pull/vertical push.

 

[Gazhole]

Sweet, thanks Gaz.

For Farmer's Walk, I'm not sure if it really matters but where would you suggest I perform that exercise? My weekly training is divided into (a) lower push/calves, (b) upper horizontal push/vertical pull, (c) lower pull/calves/abs, (d) upper horizontal pull/vertical push.

I never do them on a day where i do heavy deads or heavy pullups because my grip is already pretty tired. If you think you can handle them after training your quads then go for it, but other wise i guess upper push is the way to go, lol!