Hey guys, especially you with forearms measuring well over 16". My forearms are 13", but I want to make them 18". What is the best way to achieve this?
I dont
Want to bench 500lbs to get it, I only want to bench 225lbs for 10 reps because of my sport.
I dont want to Row 400lbs for 200 reps cause again my row is 225lbs 1-1 ratio with my bench.
I dont want to build big biceps, for eg: Look at a WSM or Ken and Ryu, yeah exagerating a lil bit but there forearms and arms/bis are the same size and muscular. Thas what I want.
Some guys told me
Do heavy reverse curls
Heavy reverse tris, scull cruchers
Heavy farmers or Heavy High Rep Hanging Deads
One arm TBar rows and BB Bench Presses
500+ lb lockouts on tbar row and bb bench press
Is this correct?
:IDunno:
I really need to know how to achieve this.
Again 13" forearm to a 18" forearm
I already know how to build my neck, By useing a spartacus
Use fat bars for most of your strength training and use the wrist roller 2-4 times per week. Your grip will get much stronger and your forearms will grow.
18 inch forearms with only a 225 bench?
You could join the navy… it worked for Popeye!
Seriously, sports that require forearm strength, such as hockey, often use a bar with ropes attached at either end with weight plates at the end of the ropes. Winding them up and down develops the forearms nicely… but to get 18 inches, you better get serious about the rest of your lifts. A 500lb bench is prob the minimum!!!
I assume you are involved in a contact sport and need strong forearms for tackling,catching etc.
Bodybuilders develop huge forearms but you would be surprised at how liitle functional strength they have, ie gripping power. Their forearms look impressive because of the relative size to their wrist. This funnily enough is the surest indication of a weak hand/grip.
Some of the best forearms i’ve seen have been on powerlifters I know who don’t do ANY direct forearm work.
That reminds me of that Chris Penn (god rest his soul) movie “The Wild Life” where Chris had one of those things on his head for a good portion of the movie.
As far as the forearms go I’ll only use one word, VOLUME.
I have a kid that I train and his Dad is a faller and this guy has never lifted weights and he’s got the sickest forearms. I haven’t measured but they’re for sure over 15" and he’s under 6’.
So if you want big forearms, keep em pumped a lot of the time.
Seriously, it is true. When i was learning blacksmithing, my forearms exploded. I have yet to meet a master smith with skinny forearms (or arms or shoulders for that matter )
Depends on what you are making. Usually (if one is smart), the anvil takes most of the weight. With the large-ish stuff you are right. I was learning sword smithing, so it was mostly a lot of hammering. (considering that we were using some pretty good steel, not “weak ren faire” stuff). Regardless it was a ton of volume…
Hold on a minute…Blacksmiths, mechanics, roofers etc do have teriffic forearm/hand strength. But you shouldn’t be thinking about doing any of this. LoL.
I can see it now… High intensity roofing.
Anything that involves gripping a barbell will strengthen your forearms. The muscle on the top of your forearm is really the gripping mucle, this gets all the work it needs from barbells.
If you want heinous strength though you need to work the hand. This will make your fingers strong and sinewy and thicken your wrist.
#1Get a light plate 2.5 - 5 kg and pinch it between your little finger and thumb and hold it by your side.
#2 Either a light plate or book will do here. Rest your fingers on the edge of a table and place the weight on them. Raise 1 finger a time.
Once you can pinch a 20 kg plate comfortably it’s amazing what you can do. Implode apples,1 arm handstands and my favourite pushups with 2 fingers.
There was a thread a while back about grip strength I think. Someone posted a link to some heinous videos, doing bicep curls gripping the edge of a plate for example, and 40 or 50kg pinch grip carries.
Don’t have any pictures to post (all non-digital). It was a lot of fun though. The tools used were standard sledges and hammers with wide handles (although quite heavy). I wouldn’t worry the specifics too much, unless smithing sounds like fun. The take home message is that volume really helps forearm hypertrophy. A good way to mimic this (assuming you just want forearms for forearms sake) is to get a heavy sledge hammer and slam it against something hard (preferably something that you won’t get in trouble for damaging ) repeatedly.
I just finished my new forearm workout today, and I must say its amazing!
I did:
Farmer Walks around the gym 40-70lbs squeezed constantly
Walking thumb pinces using 25lbs around the gym
BB Shrugs-Good for overall forearm volumizing
Every lift felt like it hit a different muscle.
#1 hit everything and my pinky finger went out.
#2 hit a thumb muscle that I never felt in my life, and started cramping out
#3 the bb shrugs totally blew out my forearms
Looks like tougher hands and skin is what its all about. My skin tears everything, and I just peel um of everytime. Well cant duck it, either that or gloves, and that just aint happenin, raw or nothin.
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