Forearms are more important for aesthetics and masculine look than biceps and triceps so isn't it considered to be a major muscle group and usually skipped in brosplits?
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Forearms are more important for aesthetics and masculine look than biceps and triceps so isn't it considered to be a major muscle group and usual...
you're right about forearm aesthetics but pretty much any bro split has enough forearm volume if you do enough biceps and triceps work. they may not be the FOCUS of the workout and they may not grow as much but they're still part of it
That's not true though and it's blatantly evident by looking at the average gymbro: they don't have juicy forearms. To get your forearms to grow ENOUGH, and not just a little but to a significant degree, you have to train them directly. That doesn't need to be excessive, literally just do a few sets of direct work a week.
>literally just do a few sets of direct work a week.
you must be kiddimg me. 3 sets of wrist curls per week will not make your forearms grow.
you need to hit them at least twice per week with direct & accessory work
I've been doing DB curls + hammer curls + reverse curls on day A and BB curls + reverse curls + deadhangs on day B and my grip strength has increased significantly
if you're doing 3 curl variations on a single day at least a few of those sets are almost guaranteed to be a waste of time. either taking it too easy early on or too burnt out to have high quality sets near the end.
It's more that the average gym bro doesn't lift enough. Specifically, they don't lift heavy enough. Or if they do, they use straps because their grip is weak and they can't get big enough of a pump in their back during rows because their grip fails too early. As a result, their forearms stay small.0tpj8
>average gym bro doesn't lift enough. Specifically, they don't lift heavy enough
wdym? I see plenty of wel-built people lift heavy shit but they all use either straps or gloves
>but they all use either straps or gloves
Did you stop reading right there? Because you partially answered your own question yourself and would have seen that I already mentioned that being a big contributing factor. You lose forearm gains if you use straps on all your heavy back work, or if you do mixed grip on deadlifts on all your warm ups.
so if I understand correctly grip strength = forearm size?
pretty much
It goes without saying that there are always exceptions to the rule -- but in general, yes. If you have high grip strength you likely also have large forearms.
Look at competitive rock climbers. Their bodies are tiny and wiry, yet they all still have comparatively large forearms and thick hands because they are constantly gripping and holding up their body with just their fingertips.
The larger the muscular cross sectional area, the harder it can contract (yes, there are other factors like CNS and motor neuron pathway stuff).
Yeah I’ve only ever needed straps for a few really specific exercises but 99% of the time chin-ups and strapless deadlifts are all you need plus whatever stimulus they get from other shit.
I fell for the "haha bro you dont need to train forearms/calves/abs cause compounds already do that ;)" meme and ended up lagging horribly behind on pullups. Basically I had to come down from the bar long before my back got tired simply because my fingers could not hang anymore. Now I make sure to do deadhangs and CoC
>Now I make sure to do deadhangs and CoC
deadhangs I can understand the use of but what the frick is CoC ?
improve your reading comprehension. Just because a body part does not GROW does not mean it's not getting stronger by being involved in the workout
that being said, forearms need to be isolated if you want as nice physique
>that being said, forearms need to be isolated if you want as nice physique
lol no
CoC = Captains of Crush grippers probably. Or corruption of champions for coomer gains.
>corruption of champions
you think they will ever stop milking patreon and just finish the game?
lmao They haven't finished that? I vaguely remember playing that like 10 years ago.
not the 2nd one.
dyel hands posted this
Wrong and gay
Idk, force of habit I guess.
I used to think this but it just didn’t happen. If you have long forearms you have to murder them with a variety of direct exercises. If you have trex arms you can probably get away with indirect stimulation
You get big forearms from pull-ups, chin-ups, deadlifts
But you're a gayott for posting a roider, kys
>Zoomer post
Reverse curls, Wrist curls, Hand squeezes are essential.
this is absolute bullshit being always repeated by either dyels who can't verify shit or by genetically gifted people who hardly need any stimulus to their forearms
mostly the former
>no amount of forearm training will cure me of subhumanly small wrists
>only option would be to become obese to fix it
As a lanky wristlet, obesity would only inflate my torso. I hold very little fat elsewhere. At least I'm 6'2 though
deadhangs
Deadhangs, farmers walks, anything that forces the wrist tendons to get stronger will increase wrist size.
I have tiny ass baby wrists but since I started doing more forearm work, deadhangs, and pull-ups my wrists have gotten a bit bigger.
I used to be able to put my thumb over the tip of my middle finger when I wrapped them around my wrist but now they just touch. Now I just gotta figure out how to thicken up my skelly hands and I’m good.
>Forearms are more important for aesthetics
>tfw I only have two arms
silly billy
Mogged.
you were saying?
add Toshino Kyoko in the screencap
I'm too fricking depressed to laugh but it was a good one
what are these pointing to?
earned (you)
>Calves are important for aesthetics
>tfw I only have a dog
I always feel it in the forearms when doing barbell curls
super setting bb curls with reverse bb curls exploded my forearms tbh senpai
cause gay men prefer big biceps and gay men are the ones who decide what is hot in a man's body in the mainstream. Your whole idea of what is hot in a man was literally brewed by homosexuals.
AMEN BROTHER
BROTHER, AMEM
SUP BIG DOG
SUP BIG ARMS,
HEHEHE
BROTHER AMEN
Are you that TikTok guy
NO I ONLY USE INSTAGRAM RECENTLY FOR STRONGMANS,
AND IST,
NOT THE SOCIAL MEDIA TYPE
AMEN BROTHER
BROTHER, HELL YEAH
Fat powershitter frick
Powershitter bros... our response?
OVERFEED WITH BREAKFASTS
meds (ozempic too)
ITS A BIG DOG WORLD WE LIVE IN,
TWINKS AFRAID TO DO THE HARD WORK,
LIKE EATING BIG TO GET BIG,
POP INTO CBT FOR A GOOD GIGGLE
"I'm not going for aesthetics, I'm lifting for le functional strength, health and spiritual awakening.
OC
yeah there’s a big difference between “lifting for aesthetics” (fricking around on machines and doing crash diets hoping for an EPIC 6 PACK) vs lifting to fulfill your potential and be an exemplary human being for your ancestors to be proud of and your descendants to admire.
mishima was pretty dyel for being so focussed on the physical form. sun and steel is mid also
Your taste in men is clearly different
he was small and not lean, what is there to admire? also
>taste in men
is a bizarre way to phrase that bro
Forgot to say no hetero
SOME LIKE TO BE CHALLENGED,
THROWING SOME DUMBELLS AND PULLING ON CABLES SOUNDS BORING,
WE ALL LIFT FOR DIFFERENT REASONS,
I WONT PUT ANYONE DOWN FOR THAT,
JUST DONT BE A TWINK
fat
nice baby
YEAH!
BROTHER AMEN
YES BROTHER AMEM FOREARMS
>usually skipped
It's not?
Do you grab anything in your workout?
Congratulations! You've just exercised your forearms alongside other targeted muscle groups, whether in increasing weight or until failure.
Dumbass.
Forearms grow on their own from grabbing/holding heavy dumbbells/barbells
Anecdotally today I got a killer forearm pump while doing cable crunches
FAT GRIPS
How do you diagnose forearm problems? For years when I use my forearms one of them feels swollen and I lose strength in that hand. Doctors can’t figure it out. Limits most of my lifts.
You're not fitting farmers walks and reverse curls in your brosplit?
Nevergonnamakeit
>EZ Bar Reverse Curls with thumbs over the bar(high reps)
>Underhand EZ Bar/Dumbell Wrist Curls(high reps)
>Wrist Roller or Hand Squeezers/Captain Crush shit
Honorary mention:
>Hammer Curls, just overall great bicep exercise
Rest only 30 seconds between the sets. Ideally you would do forearms at least 3-4 times a week.
You don't have to do all of those exercises, those are simply the best ones. 3-4 sets of forearms at the end of your Back day is more than enough.
I love forearm training
My favorites are
>wrist curl+finger curl for 15-20 reps
the burn is amazing
>hammer preacher curls
amazing stretch towards the bottom and lots of grindability. Watch out for elbow pain if you do too much.
For me it was worth it to isolate them. I do forearms twice a week.
Chin ups help with grip endurance, deadlifts help with absolute grip strength, hammer curls do a lot to get size gains in your brachialis.
Good forearm isolation lifts? Been doing heavy big 3s and pullups for 15 years, it doesn't fricking work to grow them. I have naturally skinny forearms though. Rock climbing used to work but I don't have time for it anymore.
Try reading the thread, zoomer.
Good lifts to help me read?
Find the bar in the gym that's bent. Try bending it back.
take the kettlebell pill
will grippers like the captains of crush give me bigger forearms? assuming you train consistently with them and progress through the higher levels
i know they don't train all parts of your forearms, but it' seems like an easy accessory to train with during your free time
No, your forearms can get more solid and defined but not bigger. Their size is determined by genetics. I've held an elite level deadlift, rock climbed, can currently do 5 pullups with 55lbs weighted plus drop set for 5-10 more with no weight, done various isolations consistently for years, went through a basic training program with shit tons of pushups, literally still have the same stick forearms as I did in highschool. I've also gone to extremes and washed all dishes and clothes by hand, just generally worked with my hands a lot. I'm the type to change my own oil, just wrench on rhe car a lot. Nothing has ever changed them. The dudes with big joocey popeyes ITT just have arms like that naturally that they can slightly define more with isolation and work.
>can get more solid and defined
>but not bigger
wtf. Fatty here and mine grew after exercises. They were twigs before.
if muscles are getting more solid and defined that means they've gotten bigger
unironically +55lbs weighted pullups for 5 reps isn't THAT much if you're trying to climbmaxx
8/10 b8 or 2/10 genetics. My forearms basically tripled in size after I started bouldering
this makes no sense. any muscle can get added mass. muscles are just 'pulling' fibers at the end of the day. even minor muscles that nobody ever thinks about can grow.
look up alex hannold. dude has uncanny hands because he works them in particular with all of his climbing. his hands are too big for his arms and his torso and his head. because he grow his hand muscles in particular.
Play lots of guitar, underrated for forearm gains.
good forearms = low bodyfat
the leanpill wins again breh
broad shoulders + a flat stomach is the most attractive trait though, make sure to do heavy OHP and have a clean diet if you really want to look good
>broad shoulders + a flat stomach is the most attractive trait though, make sure to do heavy OHP
You won't have big shoulders without Lateral Raises.
This is the only thing that gives me a good pump. Forearm curls havent been working.
But no matter what I do, Ill always be able to wrap my fingers around my wrists.
This shit is the god tier forearm total Black person death
>15kg fixed barbell
>spin forward 1 min, as fast as humanly possible
Loading pump 10%
>spin backwards for 1 min, as fast as humanly possible
Loading pump 99%
>deadhang to failure immediately after
Pump levels over 9000
>stretch fingers backwards
>you cant even pick up your house keys anymore for the next 10 min
This is supposed to be part of a russian training regime, it works perfectly on growing forearms
Sets or do you just one-and-done this at the end of a workout
Post forearm.
For wrist curls go beyond failure at higher reps. Go through the pain.
Then immediately do finger curls with similar rep scheme and the same weight.
I like doing them with dumbbells.
thoughts anyone
Share routine plz
roids
gay/10
based
literally anything will respond to isolation.
the number of people that don't get this is mind-boggling. every muscle is something that responds to how much you fatigue it. if you isolate it, you are putting all of your attention to fatiguing that muscle in particular, so it will grow more.
it's kind of mind-boggling how some people work out, but they don't understand this basic fact. this applies to ankle muscles, wrists, even fingers, neck muscles, jaw, etc.
it's not a 'special' muscle with different rules of hypertrophy. those 'muscles' don't exist.
I came to shit on your thread. Frick you
>hairless upper legs
frick I wish mine were like that. Frick body hair
think you might be working your calves and not your anterior tibialis
>Shaved legs
gay
How big do my biceps have to be before women start spontaneously grabbing them?
When I initially lost weight 320lbs->220lbs, my forearms completely leaned out, despite being still around 30%bf my forearms are rock solid with visible definition. Unfortunately this has made me hyper aware of how small they are, but when I started lifting did I train them directly? noooo I fell for the “oh just doing deadlifts and other stuff will train them” meme. A year of lifting later, my grip strength is better, my forearms looked the fricking same. This year I started hitting them directly and 2months of doing finger curls, reverse curls, and deadhangs and I’ve made more visible progress than a year of deadlifting and other crap. Train them directly bro, make the time, I hate my small forearms so much frick.
5x5 morons really ruined a lot of men back in the old days of IST.
it's fine for newbies, but after beginner gains are got, most should switch to more volume
Forearms also help with punching power, you are more heavy handed if you got big forearms.
i'll remember this the next time i go around punching people
>Stay right there. I'm gonna punch you in the face after I load up this dumbell and get 3 sets.
You should probably remember it several weeks before.
>Do kickboxing for the first time
>Sleep on my hand
>Wrist hurts af when twisting it but not when squeezing the spot
Anyone got a remedy?