Forearms

My forearms fricking 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?

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  1. 1 year ago
    Anonymous

    Gripper (get fixed one e.g. CoC, not adjustable shit)
    Farmer's carry
    Deadhang

    • 1 year ago
      Anonymous

      Why so against isolation work?

      • 1 year ago
        Anonymous

        Because its boring

        • 1 year ago
          Anonymous

          Have you ever taken wrist curls to absolute failure?

          Why not post your own forearm isolation exercises then, homosexual

          I already did, I also posted my forearms.

      • 1 year ago
        Anonymous

        Why not post your own forearm isolation exercises then, homosexual

    • 1 year ago
      Anonymous

      what's wrong with adjustable ones? do coc grippers have magic potential energy dust in their spring or something?

  2. 1 year ago
    Anonymous

    wrist curls
    finger rolls
    reverse curls

    • 1 year ago
      Anonymous

      For some throwaway nonsense comment, you made me immensely sad with this for some reason.

      • 1 year ago
        Anonymous

        I'm sorry to hear that, they're solid exercises

  3. 1 year ago
    Anonymous

    Do some research into what muscles are in your forearms

  4. 1 year ago
    Anonymous

    Captains of Crush hand grippers and weighted towel pullups.

    • 1 year ago
      Anonymous

      Mirin

    • 1 year ago
      Anonymous

      How do you train with CoC hand grippers? 3x5 sets a couple times a week?

      • 1 year ago
        Anonymous

        Same as other exercises. 2 times per week, between 5-30 reps 3-4 sets getting @ 4-1 RIR.

  5. 1 year ago
    Anonymous

    Wrist curls 3x12-15 twice a week is all you need.

    • 1 year ago
      Anonymous

      Guts anon slayer?

      • 1 year ago
        Anonymous

        First time I hear the "slayer" part but yeah

    • 1 year ago
      Anonymous

      > Missing out training the extensors which will provide more solid mass where as the contracting muscles just provide fluff.

      • 1 year ago
        Anonymous

        I'm interested in this. Which lifts train the extensors? Can I perform them along with wrist curls?

        • 1 year ago
          Anonymous

          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.

          • 1 year ago
            Anonymous

            Would a bag of rice suffice?

            • 1 year ago
              Anonymous

              Bag of rice doesn't give same resistance as sand. Rice is decent if you only do crushing exercises.

        • 1 year ago
          Anonymous

          >I'm interested in this

          >ohoh thank youu

          • 1 year ago
            Anonymous

            hehe

            Bag of rice doesn't give same resistance as sand. Rice is decent if you only do crushing exercises.

            Sand it is then, thank you friend

            What’s your wrist circumference? I have tiny wrists and I’ve heard that it makes your forearms look bigger proportionally

            7 inches on the nose

            • 1 year ago
              Anonymous

              kek I knew it, that's a Casio F91 right? Amazing gainz anyway

              • 1 year ago
                Anonymous

                Thanks man
                >Casio F91
                Yep, trusty workout companion

                I’m 6.5, this is encouraging. Thank you

                Happy to help friend

            • 1 year ago
              Anonymous

              I’m 6.5, this is encouraging. Thank you

            • 1 year ago
              Anonymous

              >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?

              • 1 year ago
                Anonymous

                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 fricking 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

        • 1 year ago
          Anonymous

          Reverse wrist curls.

      • 1 year ago
        Anonymous

        that is wrong you fricking idiot. In terms of forearm heterotrophy and size its all about the wrist flexion. Extensor work will barely add any size

        • 1 year ago
          Anonymous

          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.

    • 1 year ago
      Anonymous

      What’s your wrist circumference? I have tiny wrists and I’ve heard that it makes your forearms look bigger proportionally

    • 1 year ago
      Anonymous

      >forearm as thick as the bicep
      M-MIRIN!

    • 1 year ago
      Anonymous

      Forearm circumference at the thickest?

      • 1 year ago
        Anonymous

        15 inches flexed but no pump. 16 inches flexed with pump

        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.

        Funny because forearms are my most mired muscles along with biceps and chest

    • 1 year ago
      Anonymous

      hehe
      [...]
      Sand it is then, thank you friend
      [...]
      7 inches on the nose

      https://i.imgur.com/sJFDxEE.png

      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

      • 1 year ago
        Anonymous

        I place too much faith and value in my testicular foritude to roid

      • 1 year ago
        Anonymous

        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.

        look at this homosexual 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 fricking another man in the ass raw

        • 1 year ago
          Anonymous

          are you fricking moronic? 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

          • 1 year ago
            Anonymous

            Not him but JFL @ you if you think you need roids for those forearms

  6. 1 year ago
    Anonymous

    Rack pulls

  7. 1 year ago
    Anonymous

    Shrink yourself to 5 6

    • 1 year ago
      Anonymous

      I'm only 6 ft

  8. 1 year ago
    Anonymous

    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.

  9. 1 year ago
    Anonymous

    Play bass guitar until you achieve the funk

    • 1 year ago
      Anonymous

      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

  10. 1 year ago
    Anonymous

    my arms look like this please help

    • 1 year ago
      Anonymous

      there's lots of exercises here my friend, i'd say starting with a gripper is always a good idea

    • 1 year ago
      Anonymous

      boy do I have a thread for you

  11. 1 year ago
    Anonymous

    >I fell for the "compounds are enough!" meme
    HAHA, looks like we got another one, boys.

  12. 1 year ago
    Anonymous

    Farmer's walks and hammer curls (the latter for the brachialis)

  13. 1 year ago
    Anonymous

    >How do I train them easily and safely?
    Pick up heavy things that don’t have handles.

  14. 1 year ago
    Anonymous

    climbing

  15. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      Daily reminder that I don't care.

    • 1 year ago
      Anonymous

      >they also think veins are disgusting

      • 1 year ago
        Anonymous

        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.

    • 1 year ago
      Anonymous

      >they also think veins are disgusting.
      virgin/10

  16. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      >Extensors
      What are your best ways to train apart from the sandbag method the other anon mentioned?

      • 1 year ago
        Anonymous

        I bought a pack of mixed bands on ebay specifically for it so I have more control over the resistance.

  17. 1 year ago
    Anonymous

    actually isolate them dumbass. Go until they burn and keep going. Don't go too heavy in the beginning.

  18. 1 year ago
    Anonymous

    >wrist curls
    >dead hangs
    >grip trainers

    Do it nucleous overload style and be patient gains will come.

  19. 1 year ago
    Anonymous

    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 homosexual and you will see improvement

    • 1 year ago
      Anonymous

      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

      • 1 year ago
        Anonymous

        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

    • 1 year ago
      Anonymous

      I weigh 105kg and my forearms blew up from concentrated forearm work.
      Still a fat DYEL but it worked.

    • 1 year ago
      Anonymous

      Nonsense. You can pack on CM in circumference to them at the same rate as your bicep/tricep

  20. 1 year ago
    Anonymous

    Armwrestling.

  21. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      This. They’re like calves and require much higher volume and frequency to stimulate hypertrophy.

  22. 1 year ago
    Anonymous

    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.

  23. 1 year ago
    Anonymous

    my gf told me that her fetish is fricking huge forearms and mine are small af. life is so unfair

    • 1 year ago
      Anonymous

      What are you waiting for dickhead? Do your wrist curls

    • 1 year ago
      Anonymous

      So train forearms?

  24. 1 year ago
    Anonymous

    do manual labour x back pain
    forearms will explode.

  25. 1 year ago
    Anonymous

    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.

  26. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      i also agree with this. im a calisthenicsgay 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.

      • 1 year ago
        Anonymous

        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.

  27. 1 year ago
    Anonymous

    Which weight for wrist curls? The same as you use for bicep curls, more, less?

    • 1 year ago
      Anonymous

      homie just try it for yourself.

    • 1 year ago
      Anonymous

      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.

  28. 1 year ago
    Anonymous

    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 roidtroony and FCK off kid

    • 1 year ago
      Anonymous

      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.

    • 1 year ago
      Anonymous

      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

  29. 1 year ago
    Anonymous

    Join your local armwrestling club.

  30. 1 year ago
    Anonymous

    >How do I train my forearms?
    By fatiguing them...?

    Are you literally moronic? Do what makes them fatigued and they will grow.

  31. 1 year ago
    Anonymous

    The same way you train the rest of your body..
    >wrist curls
    >farmers
    >dead hangs
    >grip squeeze things
    >reverse curls

    • 1 year ago
      Anonymous

      legitimately impressive, and I mean this in a way that is 110% homo

    • 1 year ago
      Anonymous

      Mirin

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