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MadScientist
08-28-2012, 03:47 AM
Can anyone tell me the secret to getting my forearms bigger? I have tried about everything I can think of...:hmm:

GSRacer
08-28-2012, 05:32 AM
Here's what has helped me:

-Don't use lifting straps
-In general,try to do more free-weight activities
-Don't get into the mind-set that doing retarded forearm curls is going to help, because they aren't
-specific exercises that shred my forearms: weighted pullups, manual T-bar rows (a barbell with a few 45lb plates on one end, other end wedged in the corner of a wall, use a cable row close grip to row.)

814

RAINier
08-28-2012, 02:39 PM
Here's what has helped me:

-Don't use lifting straps
-In general,try to do more free-weight activities
-Don't get into the mind-set that doing retarded forearm curls is going to help, because they aren't
-specific exercises that shred my forearms: weighted pullups, manual T-bar rows (a barbell with a few 45lb plates on one end, other end wedged in the corner of a wall, use a cable row close grip to row.)


These are all solid suggestions, particularly on the free weights and rows!
I'd add - drop some body fat, which really helps the veins/shape come out, and make (strict) hammer curls and reverse bicep curls your main bicep movements.

Deja Vu
08-28-2012, 06:13 PM
Once I quit using straps on back day my forearms blew up.


Reverse grip bb curls work good too.


After heavy back day and no straps. Put the rope attachment on a curl cable and do high rep handle curls until you wanna puke.

justaverage
08-28-2012, 06:35 PM
try speed beating w/ both hands. workd for me. gave me really tight pumps too.

Ezskanken
08-28-2012, 08:03 PM
Do forearm exercises first, before you do anything else...

BB reverse curl w/ hand down or wrist bent: hits the bottom of your forearms. Same thing but wrist straight hits the top...

Girpy
08-28-2012, 09:24 PM
towel pullups are one I just did tonight that killed my forearms, and as others said don't use straps or gloves for your main exercises and you should see some improvements.

MadScientist
08-29-2012, 12:58 AM
These are all solid suggestions, particularly on the free weights and rows!
I'd add - drop some body fat, which really helps the veins/shape come out, and make (strict) hammer curls and reverse bicep curls your main bicep movements.
I completely forgot about doing reverse curls! thanks...

MadScientist
08-29-2012, 01:01 AM
Actually, thanks to all who replied. I think I like this forum a little better than where I was before. Thanks for the invite Heavy!

nby
08-29-2012, 02:28 AM
Close grip curl on the EZ always hammers my forearms for some reason, hurts when letting go of the weight.

gearbill
08-30-2012, 09:00 PM
no straps, reverse curl, hammer curls all works good

Dath
09-02-2012, 09:23 AM
One I used to do and have seen baseball catchers do...is a small bar or pipe with a rope attached to it long enough so when held straight out in front of you ( arms parellel to ground) a small amount of weight 10-15lbs can be hooked on the end but not touch the ground .. You then began to roll the bar and twist the rope up (like a fishing reel) all the way to the top and then lower it back down all at an even pace. You'll get such a burn and see lil veins you didn't know exaisted POP out.

goatfishtwo
09-03-2012, 11:32 AM
Do forearm exercises first, before you do anything else...

BB reverse curl w/ hand down or wrist bent: hits the bottom of your forearms. Same thing but wrist straight hits the top...


That does not work. Sorry, but I don't buy it. Doing regular straight bar curls or bicep curls with free weights will put mass on your forearms. I can't stand when I see people trying to "target" their forearms. You already use them way more than you realize and like GS said, free weights are the way to go.

KILLEROFSAINTS
09-03-2012, 03:01 PM
Can anyone tell me the secret to getting my forearms bigger? I have tried about everything I can think of...:hmm:

1. be leaner
2. get better genetics for forearms

RAINier
09-03-2012, 06:50 PM
One I used to do and have seen baseball catchers do...is a small bar or pipe with a rope attached to it long enough so when held straight out in front of you ( arms parellel to ground) a small amount of weight 10-15lbs can be hooked on the end but not touch the ground .. You then began to roll the bar and twist the rope up (like a fishing reel) all the way to the top and then lower it back down all at an even pace. You'll get such a burn and see lil veins you didn't know exaisted POP out.
This is one of those "classic" forearm exercises. Any have any experiences with this? Did it once or twice in some gyms I've passed through for a week, and all I remember is an insane burn.

Johnnyboy004
09-03-2012, 07:00 PM
Digging holes is the best forearm workout in the world. Hits every angle you could imagine. I know that's not a practical exercise to work in your routine, but there is nothing like shoveling dirt around.

Ive done the roll ups before Dath mentioned. That's worked out the best for me in the gym. You can get the most range of motion from that forearm exercise. Roll up, roll down.

Ged
09-20-2012, 12:12 PM
One I used to do and have seen baseball catchers do...is a small bar or pipe with a rope attached to it long enough so when held straight out in front of you ( arms parellel to ground) a small amount of weight 10-15lbs can be hooked on the end but not touch the ground .. You then began to roll the bar and twist the rope up (like a fishing reel) all the way to the top and then lower it back down all at an even pace. You'll get such a burn and see lil veins you didn't know exaisted POP out.


One of my favorites for blowing up your forearms, a good gripmaster around the house or work can't hurt either. I'm also a big fan of the bar in the corner with some plates on the end, good for the arms and upper back as a whole..make sure not to put a hole in the wall tho

Dannie
09-20-2012, 02:41 PM
Try forearms curls (overgrip and undergrip)
http://tentastic.files.wordpress.com/2011/10/forearm-curls.jpg

Currently I am doing a low volume training thus I choose exercises that hit biceps and forearms.
Reverse grip bb biceps curls on week 1 and Pin wheel db curls on week 2.
IMO pin wheel curls work very well for forearms I get insane pump just after 3 very quick sets (2 light warm-ups 10-12 reps, 1 working set with 10 reps + 3 forced negatives)


One I used to do and have seen baseball catchers do...is a small bar or pipe with a rope attached to it long enough so when held straight out in front of you ( arms parellel to ground) a small amount of weight 10-15lbs can be hooked on the end but not touch the ground .. You then began to roll the bar and twist the rope up (like a fishing reel) all the way to the top and then lower it back down all at an even pace. You'll get such a burn and see lil veins you didn't know exaisted POP out.


This is one of those "classic" forearm exercises (http://anabolicsteroidforums.com/#). Any have any experiences with this? Did it once or twice in some gyms I've passed through for a week, and all I remember is an insane burn.

I liked it a lot - watching people trying to figure out how to use was priceless. Sadly my new gym dont have that equipment.
I used to do it at the end back biceps session. 8-10 kg on the string, 3 sets of 4 rolling exercises (overgrip: roling it, roling out. undegrip: roilling in, roilling out)
Also very good forearm exercise in my book - my forearms always were sore on the next day, not to mention the post workout cramps.

Deja Vu
09-21-2012, 07:29 AM
My forearms never really developed until I quit using straps for 90% of my lifts on backday. I just use them on pullups because the bar at my gym in super small and hard to hold onto.

MadScientist
09-22-2012, 07:05 AM
Thanks for all the input fellas! I can already feel a difference. I also built myself a small torture device for my gym based on one of the suggestions about the rope and bar out in front of you...I finish with this thing and cant use my fingers for about 15 minutes after I'm done.

bigben2012
09-26-2012, 09:36 AM
man thats nice i rember while playing football we just had a handle with a rope and a weight tied to the end and you would roll it up and douwn matter of fact i am going to make me one today.all so a tennis ball works while sitting arroung watching tv or what ever squese the hell out of a new tennis ball over and over it is hard to do let me know how that goes.haha

Noheawaiian
09-26-2012, 09:41 AM
forearms?

1073

GSRacer
09-26-2012, 09:52 AM
forearms?

1073

Nice to see you over here.

Noheawaiian
09-26-2012, 10:34 AM
^^^^who are you? I don't know who's who over here at AS hah

GSRacer
09-26-2012, 10:39 AM
Aren't you from IML bro? That's where I recognize you from. If not, my bad!

Noheawaiian
09-26-2012, 02:41 PM
Aren't you from IML bro? That's where I recognize you from. If not, my bad!

Yeah, i came here from iml as soon as they started having problems/this site was announced

gtnbig
09-26-2012, 06:57 PM
I do forearms twice a week and try to lift without straps also
Its really nice having jacked forearms in any short sleeve shirt :cool:

chucky1
09-26-2012, 09:00 PM
after all the shit you went through over not posting pics awhile back and now you post one over here lol, what has come over you?

sityslicker1
09-26-2012, 09:38 PM
Thanks for all the input fellas! I can already feel a difference. I also built myself a small torture device for my gym based on one of the suggestions about the rope and bar out in front of you...I finish with this thing and cant use my fingers for about 15 minutes after I'm done.

We got one of those at gym and its killer. I would also throw in some heavy db farmers walk exercises too (no straps). Those will have those puppies burning like no other.

lordsks
09-27-2012, 07:19 PM
After my first summer job cutting and stacking firewood everyday. Tossing it up to 20' high stacks my forearms blew up. I believe there like calves, it's just very high reps. The type of work you do for a living plays a factor, like someone mentioned digging holes, material lifting, try carrying 4x8 sheets of plastic and wood out in front of you for a few years.

DigitalAsh
09-28-2012, 01:16 PM
just deadlift, row, and weighted pullups have worked well for me. I think I have decent forearm genetics though because they're bigger than alot of guys much bigger than me and super vascular lol. Some people just need extra work on em I guess, I used to do wrist curls too but I don't how much that contributed

GSRacer
10-02-2012, 10:36 AM
Never use lifting straps, period.

1140

curttag
10-02-2012, 11:09 AM
4 arms look sick gs!

GSRacer
10-02-2012, 11:13 AM
4 arms look sick gs!

Thanks bro!

RAINier
10-02-2012, 03:17 PM
Never use lifting straps, period.

1140

With or without a pump? Impressive regardless!

I used to have problems with building forearms a couple years ago.

GSRacer
10-02-2012, 03:25 PM
Without. This was on a bathroom break at work. If I had a forearm pump on a bathroom break, I would probably be in violation of a few company policies ;)

GSRacer
10-02-2012, 03:26 PM
I used to have problems with building forearms a couple years ago.

What did you do to get past them?

RAINier
10-02-2012, 03:28 PM
What did you do to get past them?
Funny enough, stopped using straps! Deadlifts and rows without straps, reverse curls. A little bit of direct forearm work, but I credit the big lifts instead.

DetroitDawg
10-02-2012, 03:42 PM
Have you ever tried:jerkit::jerkit:...Alot!!

GSRacer
10-02-2012, 03:47 PM
Have you ever tried:jerkit::jerkit:...Alot!!

Hahah. Shhhhh


Funny enough, stopped using straps! Deadlifts and rows without straps, reverse curls. A little bit of direct forearm work, but I credit the big lifts instead.

That's what I'm talking about!

chocolatemalt
10-02-2012, 05:12 PM
Have you ever tried:jerkit::jerkit:...Alot!!

If that worked, every single one of us would have 20-inch bulging forearms. Or... forearm, anyway.

Dannie
10-04-2012, 02:14 PM
Thanks for all the input fellas! I can already feel a difference. I also built myself a small torture device for my gym based on one of the suggestions about the rope and bar out in front of you...I finish with this thing and cant use my fingers for about 15 minutes after I'm done.

Looks far better than a piece of broom stick with a rope attached to it ;) Where did you get that from?

Dath
10-06-2012, 06:07 AM
Thanks for all the input fellas! I can already feel a difference. I also built myself a small torture device for my gym based on one of the suggestions about the rope and bar out in front of you...I finish with this thing and cant use my fingers for about 15 minutes after I'm done.


Thats a nice piece of equipment you've put together bro, definately targets the forearms !

MadScientist
10-16-2012, 03:32 AM
Looks far better than a piece of broom stick with a rope attached to it ;) Where did you get that from?
I made it.

vibrant
10-16-2012, 07:34 AM
If that worked, every single one of us would have 20-inch bulging forearms. Or... forearm, anyway.

Worked for this guy:


http://slanchreport.files.wordpress.com/2009/10/matthas-schlitte.jpg

gymcred101
10-18-2012, 11:49 PM
Same guy as post above me.
Thats not photo shoped. his name is Matthias Schlitte.http://3.bp.blogspot.com/-LtZRHi3JkDU/T4SoB0ugNQI/AAAAAAAAIEA/rCb1Fee2Zts/s1600/Armwrestler_Matthias_Schlitte.jpg

RAINier
10-19-2012, 11:39 AM
His forearm looks like shit, no veins.

Or even any definition for that matter! No point in having size if there's no definition.


Worked for this guy:


http://slanchreport.files.wordpress.com/2009/10/matthas-schlitte.jpg

chocolatemalt
10-19-2012, 05:08 PM
Ha! I thought the guy had a genetic anomaly or a defect in the other arm, but he really just trained the one arm. Crazy.

"While its fun to gawk and mock him, what Schlitte has done is actually quite ingenious. If you think about it, by only increasing the size of his one forearm and no other part of his body, he has allowed himself to arm wrestle in lower weight classes, even though his arm is as strong or stronger than much bigger men than him. Like Schlitte himself said, the older and more experienced fighters smiled at him for being so light-weight, but they weren’t smiling anymore after he won."

http://www.totalprosports.com/2009/10/16/matthias-schlitte-is-a-modern-day-popeye/

lordsks
10-20-2012, 12:31 PM
I would like to know who has the biggest forearms on this board.