My forearms fucking suck. I fell for the "compounds are enough!" meme and my forearms get dwarfed by every other muscle in my body
How do I train them easily and safely?
Forearms
My forearms fucking suck. I fell for the "compounds are enough!" meme and my forearms get dwarfed by every other muscle in my body
How do I train them easily and safely?
Gripper (get fixed one e.g. CoC, not adjustable shit)
Farmer's carry
Deadhang
Why so against isolation work?
Because its boring
Have you ever taken wrist curls to absolute failure?
I already did, I also posted my forearms.
Why not post your own forearm isolation exercises then, gay
what's wrong with adjustable ones? do coc grippers have magic potential energy dust in their spring or something?
wrist curls
finger rolls
reverse curls
For some throwaway nonsense comment, you made me immensely sad with this for some reason.
I'm sorry to hear that, they're solid exercises
Do some research into what muscles are in your forearms
Captains of Crush hand grippers and weighted towel pullups.
Mirin
How do you train with CoC hand grippers? 3x5 sets a couple times a week?
Same as other exercises. 2 times per week, between 5-30 reps 3-4 sets getting @ 4-1 RIR.
Wrist curls 3x12-15 twice a week is all you need.
Guts anon slayer?
First time I hear the "slayer" part but yeah
> Missing out training the extensors which will provide more solid mass where as the contracting muscles just provide fluff.
I'm interested in this. Which lifts train the extensors? Can I perform them along with wrist curls?
Opening the fingers like doing finger tip push ups or the weighted finger curls or grinding them against sand with opening and closing. (All you need for that is a bucket filled with play ground sand deep enough for your elbow to go in, grab the sand and extend to push away the sand.)
Simple enough gives a solid forearm pump too.
Would a bag of rice suffice?
Bag of rice doesn't give same resistance as sand. Rice is decent if you only do crushing exercises.
>I'm interested in this
>ohoh thank youu
hehe
Sand it is then, thank you friend
7 inches on the nose
kek I knew it, that's a Casio F91 right? Amazing gainz anyway
Thanks man
>Casio F91
Yep, trusty workout companion
Happy to help friend
I’m 6.5, this is encouraging. Thank you
>7 inches on the nose
Fellow 7 incher here. I feel like my wrist is more prone to injury because of its size (though that could also just be my inexperience and incorrect form) do you have to do any special exercises or stretches for your wrists?
I can sort of share the frustration because every time I picked up lifting in the past I would get a numbing pain in my forearms and particularly the ulnar bone. This remember getting the same pain (though to a much lesser degree) last winter. I don't do any stretches but during summer when I was getting a lot of sun exposure the pain went away and never came back. Call it placebo but thanks to dairy and the sun I could feel like my bones were fucking indestructible, and I was not hindered by my recovery. For what it's worth it's February now, and though I don't feel as indestructible the pain hasn't come back either. Sorry if that wasn't of much help but you can try it out for yourself, eat a lot of dairy and get a lot of sun
Reverse wrist curls.
that is wrong you fucking idiot. In terms of forearm heterotrophy and size its all about the wrist flexion. Extensor work will barely add any size
don't worry about looks. chase functionality and work it from every angle. the looks will come if you work hard enough.
if you worry about looks rather than hitting it from every angle aggressively, you will have a muscle imbalance somewhere.
What’s your wrist circumference? I have tiny wrists and I’ve heard that it makes your forearms look bigger proportionally
>forearm as thick as the bicep
M-MIRIN!
Forearm circumference at the thickest?
15 inches flexed but no pump. 16 inches flexed with pump
Funny because forearms are my most mired muscles along with biceps and chest
when will you tell them that you are literally roiding? frauds cant comprehend that what they do on steroids wont work on natural
I place too much faith and value in my testicular foritude to roid
look at this gay and laugh
imagine living an existence where everything you think and do is veiled through
>would this please some hypothetical woman?
that is objectively more gay than fucking another man in the ass raw
are you fucking retarded? how do you interpret me saying his roided opinions do not matter to natties as thinking about women?
go work your minimum wage job inbred
Not him but JFL @ you if you think you need roids for those forearms
Rack pulls
Shrink yourself to 5 6
I'm only 6 ft
Towel pull ups (two towels, its like a chin up, closer together more arms, further away more back.)
Finger curl to wrist curl, also take a towel and close grip it, try to rip it.
Play bass guitar until you achieve the funk
this is as far as bass alone (with some forearms isolations here and there but not done seriously) will get you. If I could go back in time I'd definitely focus on more isolation movements and twice as much on bass lol
t. played bass for 12 years
my arms look like this please help
there's lots of exercises here my friend, i'd say starting with a gripper is always a good idea
boy do I have a thread for you
>I fell for the "compounds are enough!" meme
HAHA, looks like we got another one, boys.
Farmer's walks and hammer curls (the latter for the brachialis)
>How do I train them easily and safely?
Pick up heavy things that don’t have handles.
climbing
daily reminder that women think thick forearms are disgusting, they also think veins are disgusting. They want slim ottermode man.
keep coping and seething all you want, this is the truth.
Daily reminder that I don't care.
>they also think veins are disgusting
This lmao. My gf loves my bicep and forearm veins, she calls them "little rivers" and the veins on the back of my hand "river delta". It's autistic but cute. Girls are disgusted by bulging or varicose veins though.
>they also think veins are disgusting.
virgin/10
Grip competitor here
Depends how committed you want to be to it but ideally you want to train
Pinch
Support
Crush
Wrist curls/ reverse wrist curls
Extensors
You want to do this 3 times a week and after a while you can up sets and excersises once your tendons get stronger and recover better. You need to be patient though, you may be training consistently for a year but your fingers, hands, wrists and forearms will get bigger.
>Extensors
What are your best ways to train apart from the sandbag method the other anon mentioned?
I bought a pack of mixed bands on ebay specifically for it so I have more control over the resistance.
actually isolate them dumbass. Go until they burn and keep going. Don't go too heavy in the beginning.
>wrist curls
>dead hangs
>grip trainers
Do it nucleous overload style and be patient gains will come.
Forearms don’t grow very fast if at all from single workouts and unless you are a <70kg twink you won’t see huge gains in forearm work. Just lift heavy gay and you will see improvement
Dumb comment. Wrist curls and reverse curls will give you better forearm development than deadlifting 600 lbs. Holding heavy things isn't enough. Forearms need a full weighted stretch
Nooooo you need to train for 10 years before you see a single cm increase in girth just lift heavy brooooo do the deadlifts broooooo
I weigh 105kg and my forearms blew up from concentrated forearm work.
Still a fat DYEL but it worked.
Nonsense. You can pack on CM in circumference to them at the same rate as your bicep/tricep
Armwrestling.
My dad has huge forearms from doing tree work for 20 years and lifting as a young man. He hasn't done manual labor for over a decade and hasn't lifted a weight since before that, but his forearms are still bigger than mine.
Constantly working them is the key.
This. They’re like calves and require much higher volume and frequency to stimulate hypertrophy.
Can't you just do heavy weight on a high bar trap bar and hold it for as long as possible? Failing that there is nothing wrong with walking around with some heavy dumbells.
my gf told me that her fetish is fucking huge forearms and mine are small af. life is so unfair
What are you waiting for dickhead? Do your wrist curls
So train forearms?
do manual labour x back pain
forearms will explode.
Heavy hammer curls at various positions (cross body, out to the sides, straight forward) with full contraction and high tension, slow eccentric. Also, reverse curls with the ez bar. And never use wrist wraps or anything that takes effort away from your grip.
Forearms require higher rep training and actually benefit from isometric work. Forearms evolved to hold onto branches for extended periods of time. They also house muscles that pull the tendons that control your fingers and those muscles have more slow twitch fibers. Yes, manual labour is superb for growing forearms, but there are ways that you can simulate it in gym with just as good results.
i also agree with this. im a calisthenicsfag and i'm slowly getting back into the swing of things (no pun and also no homo)
i have gotten better results than I expected from just rotating my wrists around with my arms in different positions, and also aggressively moving my fingers around with full ROM. doing that for 3 minutes each will give you a lot more fatigue than you think, and I haven't even started using my body weight to train my wrists yet.
These exercises are pretty solid, try them, they'll either increase your grip strength or give you a nice af pump. Calisthenics athletes know how to utilize their own body to generate force better than powershitters.
Which weight for wrist curls? The same as you use for bicep curls, more, less?
bro just try it for yourself.
A little less than your curling weight. The forearms can take a beating since you don't have to worry about your tendon, so you want to aim for higher rep ranges, between 12-15 for working sets and 20 for absolute failure. I curl 45kg and I wrist curl around 40kg for 12 reps, and 20 reps for the last set.
Compounds are good. Forearms just take years up to a decade to develop. It's why you only see boomers with a lifetime of physical work behind them have big forearms
That's natty lifting, don't like it become a roidchud and FCK off kid
Quite the contrary, my forearms blew up in no time, and caught up to my upper arms in less than 6 months. Of course they're gonna stay small if your main way of training them is compounds.
Forearms grow fast if you train them properly. Just like calves. For some reason people think they don't have to change the rep range from other body parts
Join your local armwrestling club.
>How do I train my forearms?
By fatiguing them...?
Are you literally retarded? Do what makes them fatigued and they will grow.
The same way you train the rest of your body..
>wrist curls
>farmers
>dead hangs
>grip squeeze things
>reverse curls
legitimately impressive, and I mean this in a way that is 110% homo
Mirin