Grip training will help, depends on how you go about it though. Just understand, the modern barbell and most pull up bars are designed to be easy to grip relative to the weight moved. This is contrary to pretty much any other weight you would be forced to move in nature or manual labor where awkward loads and grips require greater forearm usage and potentially less powerlifting type strength. You see this a lot in various manual labor/trade workers. So incorporating exercises that require you pick up or move unconventional weights like axle bars, stone lifts, rope climbs, bar hangs, etc will give you better grip and forearms.
And yet women love forearms like that, even moreso if they’re vascular.
>And yet women love forearms like that, even moreso if they’re vascular.
Women are tiny. It doesn't take much if you just have hands bigger than her face.
Train them like any other muscle you want to focus on and don't rely on a single gimmick to do the job. Heavy presses and pulls, using thick bars or fat gripz, isolation exercises like reverse grip curls/db wrist curls/whatever. As much intensity, volume and frequency as you can recover from.
Grip trainers will not get you big forearms. Most of the muscles in your forearm have nothing to do with grip. The muscles of concern in your forearm can be split into about five groups; brachioradialis/forearm flexor (strongest in the semi-pronated position), pronators, supinators, wrist flexors, wrist extensors. Pronators and supinators are also either wrist flexors or extensors. So to train your forearms, you really need a curl variation, wrist curls, and reverse wrist curls.
Arm musculature is 95% genetics if you're natty, if they are not big by default (bones and insertions) they will never look big, no matter how hard you try.
Your only options are to bloatmaxx, roid or both.
if your wrist bones are toothpick size there is literally nothing you can do, no matter how much you train them the natural born big forearm dude will always handshake mog the shit out of you
EZ bar wrist curls 3x12 (last set to failure) and wrist roller, 4 rotations each side. If you don't feel like your forearms are about to explode and critically wound anyone in a 8m radius by the last set you are doing something wrong and should put yourself up for adoption to avoid dishonoring your kin. >but what do I eat to increase my forearms?
Lamb, greek yoghurt and goats cheese.
I've been thinking about forearm training and how to go about it. This is what I came up with.
First of all, grip strength, stamina and hypertrophy are all different things. Sure there is overlap, but you shouldn't listen to a powershitter on how to build muscle either. You're not a mountain climber nor an arm wrestler. Don't train like them.
So any lift should be progressively overloadable. So drop the circus acts and rice buckets or whatever is popular on tiktok. These will work to go from skeleton to skinny, but fail for anything beyond that.
Second, the forearms have frickton of muscles but we can divide it in roughly two major areas that will contribute the most size to our forearms. The brachioradialis and the wrist/finger flexors. Each require separate movements.
The brachi requires ELBOW flexions. AKA curls. But regular curls won't cut it. You need to bias the forearms. Easiest way to do this is hammer curls, or any curl where the hand is in a neutral position. Do about 10-20 hard sets. They'll also give you a lot of bicep work so watch out with that. In fact I only do regular curls once every two weeks anymore.
As for the flexors, I train both together. If you just do grippers or finger curls you're only getting half the gains. Same if you only do wrist curls. Do both in one sweep movement. Roll the bar down to you fingers, and then all the way back up again together with a wrist curl.
If you do a lot of pulls you wont need as much volume as the brachi, but I do 4 sets twice a week at the end of a pull day.
Now there are still minor muscles left. Such as supinations, pronations and wrist extensions. They won't contribute much size, but I still train them for strength to prevent injury and imbalances.
Cool thing is that they don't interfere much with each other and you can do them both on the same day.
For wrist extensions I just do reverse grip curls since they also work the brachi. It works as an isometric, but that's good enough.
>The brachi requires ELBOW flexions. AKA curls. But regular curls won't cut it. You need to bias the forearms. Easiest way to do this is hammer curls, or any curl where the hand is in a neutral position. Do about 10-20 hard sets. They'll also give you a lot of bicep work so watch out with that. In fact I only do regular curls once every two weeks anymore.
That is the function of the brachialis, yes, but it mainly contributes to the upper arm. The brachioradialis, on the other hand, serves the function of radial deviation (flicking the wrist up when pronated). Therefore, properly isolated looks like doing a hammer curl but only with the wrist. You do this by taking some adjustable dumbbell and only putting weight on one side. See video for reference.
I guarantee you you will feel your brachioradialis like never before if you do this to failure. Go beyond failure for that matter. Feel free to absolutely abuse and torment that shit, it's such a small muscle it won't incur any fatigue.
so the only way to properly train forearms is with wrist curls with supinated, pronated and neutral wrist position?
Oh frick. I experimenting with these in the beginning. Why did I forget about these. Yeah. These are good.
[...]
yeah, sort of. Many people forget about the brachioradialis but it's the biggest muscle in the forearm. They only train grip and regular wrist curls.
This is incorrect, the brachioradialis is purely an elbow flexor. I believe its trained best with the wrist in a pronated position since that disadvantages the biceps the most, but it also has the most leverage when your wrist is in a neutral position. The difference is probably negligible but ideally you should be doing both hammer curls and reverse curls to be 100% sure you're hitting it most effectively.
The forearm flexors and extensors are what are responsible for deviation at the wrist, which is what you're talking about. Not saying you shouldn't train them, but its important to know which muscles you're targeting with what exercise.
It seems you're correct, my bad. It is apparently the extensor carpi radialis longus muscle that you work with radial deviation, but I think you can understand the confusion.
I don't think you can tell them apart unless maybe you're super lean and flexing. As it's right next to the radiobrachialis it will push on it making it appear bigger as well if you hypertrophy both. As for myself to be honest I haven't been training my forearms as consistently or for as long as I really should've but even with the minimal amount of training I have done, I've definetly noticed an increase of size in the radiobrachialis region.
>how does one acquire big forearms?
by making your hands stronger. My forearms were always small compared to my upper arms until I started rock climbing and doing wrist/hand exercises.
and
Grip training will help, depends on how you go about it though. Just understand, the modern barbell and most pull up bars are designed to be easy to grip relative to the weight moved. This is contrary to pretty much any other weight you would be forced to move in nature or manual labor where awkward loads and grips require greater forearm usage and potentially less powerlifting type strength. You see this a lot in various manual labor/trade workers. So incorporating exercises that require you pick up or move unconventional weights like axle bars, stone lifts, rope climbs, bar hangs, etc will give you better grip and forearms.
And yet women love forearms like that, even moreso if they’re vascular.
forearms/wrists/hands are genetic, just like calves, and (nobody wants to hear this) abs, bone size/shape and insertion are extremely important for these and are very limiting and deciding factors, the only thing to consider is if you're under 18 you can still affect those if you stress them hard and consume the right stuff (D3/K2, calcium, magnesium, zinc), like doing hard labour daily.
Forearms are a really interesting phenomenon. My dad has massive forearms but me and my two brothers all have skinny dyel forearms. At school only a handful of naturally stocky endormorphic dudes had big forearms, everyone else had chicken arms that persisted long into adulthood, even the ones who became bodybuilders or powerlifters. It seems like a noticeably wide-scale change in the past few decades
Training philosophy today is generally compounds and the proximal half of your limbs.
Forearm workouts quite a lot of exercises most people wouldn't do at all.
Or having a manual labor job.
So you can do weird shit or you can be a middle-aged boomer tradie.
Resistance will gradually thicken the bones and connective tissues of even smaller joints (hands, wrists), but it takes a long time. The people I know who did gymnastics as kids all have decently thick hands and wrists, even if they barely exercise now. Elite climbers who started as kids all have weirdly thick finger joints. The generational thing probably has to do with manual labor, as other anon said.
Whatever you do don’t go crazy on the lateral movement(pulling the thumb back towards the forearm) you can frick your tendons and it takes forever to heal. Trust me
Big forearms are usually built best by NOT using straps, and if you get some Fat Gripz or have a fat bar to train with, that'll help even more.
Hand grippers don't do jack shit for forearms, and this is coming from a guy who trained for grip contests for a few years. Give up straps, use thick handled bars whenever possible, learn 2 do things like barbell wrist curls / levering objects (when you can start using sledgehammers, you're gonna make it), learn 2 pinch grip plates, and you will build big forearms. Just don't expect the grippers to do much of anything for you.
Larry Scott figured forearms out 60 years ago. Heavy frickin' wrist curls. Supinated, pronated, both, and heavy hammers, plus bending your wrist towards you on normal curls. Let's not go reinventing the wheel just do what works
Bout 3 minutes and not effective at all, killer for grip strength if you add weights.
Do wrist rollers, wrist curls and reverse curls for forearm size.
Dead hangs, deadlifts, fat grips, towel pull ups, farmer carries, rope climbs/pulls are all great but for strength not size.
>no you can't be strong and skinny.
What's your weight bench and push press?
>great but for strength not size.
muscle strength and size are directly correlated. do you mean they're great for endurance?
Isometric don't grow muscle much. You need more range of motion or at the very least stretch.
2 months ago
Anonymous
quite literally mogged
2 months ago
Anonymous
Isometric contractions can grow muscle all the same. It just has to the right amount of tension for the right amount of time. Just look at deadlifts. Excellent back lift even though it's isometric for your back.
I've tried everything and the only thing that ever really made me feel my forearms was strapless double overhand deadlifts. Which is great, really. All you have to do is hold a heavy bar for a number sets of some amount of seconds.
Serious question, if I had trigger finger surgery on for my middle finger, what are the downsides to working on my grip or forearms? I was doing pretty well, but it turns I was chopping wood incorrectly for a couple weeks and paid the price.
give rice bucket training a go for a few weeks then try wrist curls again. could be an imbalance or it could be that you just need to start way slower.
Those aren't even big forearms. He's flexing them while squashing them against the girl so they spread out.
Post your forearms, you won't
dyel and brown kek
Seething
Time for me to seethe too
LOW
TIER
HAHAHAHAHAHAHA
>all that fat
>mid size wrists
Ouch.
Who was phone?
>Who was phon
It's just on a timer, brother.
Those aren't big forearms you're just fat
Not that guy, but if we’re forearm posting I’m in
Frick it, why not.
we posting forearms?
would be nice without the ugly ass tattoo
Grip training will help, depends on how you go about it though. Just understand, the modern barbell and most pull up bars are designed to be easy to grip relative to the weight moved. This is contrary to pretty much any other weight you would be forced to move in nature or manual labor where awkward loads and grips require greater forearm usage and potentially less powerlifting type strength. You see this a lot in various manual labor/trade workers. So incorporating exercises that require you pick up or move unconventional weights like axle bars, stone lifts, rope climbs, bar hangs, etc will give you better grip and forearms.
And yet women love forearms like that, even moreso if they’re vascular.
>And yet women love forearms like that, even moreso if they’re vascular.
Women are tiny. It doesn't take much if you just have hands bigger than her face.
>even moreso if they’re vascular
Why do people like that? One paper cut and you're down for the count
Just train like armwrestlers do
How does one acquire a brown gf?
Jbw probably. Idk I'm a white dude and brown women like me a lot
>No source
It is known (that black women are the worst by far)
It's about the average person's looks not the looks of gigamodels cherry-picked by glowies and their victims.
kek black women literally btfo
grim
Are ebony women easier?
Be black they don’t usually like whites or Asians
jimmy bros.. the cope
Opposite of this. Latinas want to hear Black person love songs while a white man floods her goblin factory.
>goblin factory
>Pic
The kid would be more likely to be a white nationalist kek
Why are white nationalists all pussies?
Because they're fighting against billionaires and the government
It's like being a troony or a homosexual in a brown country, you are a massive underdog
But why cant they fight back? Theyre all massive pussies.
Atleast blacks fight back. Probably because they have higher testosterone
Shalom rabbi
>da jooz
why aren't homosexuals, trannies, feminists, jeets and Black folk fighting back in saudi arabia?
Sorry, Fed.
Having trouble grooming enough white literally moronic and schizophrenic teenagers into helping you meet your domestic terrorist quota?
The first group are all imaginary though.
True, internet liberals don't have friends
This is true. I'm an adamant racist in my private life but am good friends with people of all races and creeds.
this is your brain on porn, the vast majority of women don't want to date black dudes
Not true. Every latina I've known is obsessed with some dorky white dude who weighs 130 lbs.
I heard that big forearms help
Just be white
look how happy she is
frickboi needs to learn to grab by the waist
Who is the girl? Shes apparently the same girl as in that photo where shes at some housr party or something and she's surround by white guys?
What this homie talking bout?
Idk he sounds like a porn addicted loser if yo uask me
honest work
Train them like any other muscle you want to focus on and don't rely on a single gimmick to do the job. Heavy presses and pulls, using thick bars or fat gripz, isolation exercises like reverse grip curls/db wrist curls/whatever. As much intensity, volume and frequency as you can recover from.
compound lifts (dips, pull-ups, push-ups)
rowing machine
wrist roller
reverse curls
fat grips
deadlifts and farmers walk too
Dips and push-ups dont work your forearms
Grip trainers will not get you big forearms. Most of the muscles in your forearm have nothing to do with grip. The muscles of concern in your forearm can be split into about five groups; brachioradialis/forearm flexor (strongest in the semi-pronated position), pronators, supinators, wrist flexors, wrist extensors. Pronators and supinators are also either wrist flexors or extensors. So to train your forearms, you really need a curl variation, wrist curls, and reverse wrist curls.
>Most of the muscles in your forearm have nothing to do with grip.
moronic take
deadlift
>lower the weight + higher reps
>palms will get sweaty
>grip the bar anyway and never let go
>big forearms
Latinas LOVE white boys?
Arm musculature is 95% genetics if you're natty, if they are not big by default (bones and insertions) they will never look big, no matter how hard you try.
Your only options are to bloatmaxx, roid or both.
>muh forearms are genetic
Bullshit
if your wrist bones are toothpick size there is literally nothing you can do, no matter how much you train them the natural born big forearm dude will always handshake mog the shit out of you
A crab has tiny wrists but it would rip your fingers out
>try as hard as you can, but you'll never fly through the sky unassisted by a machine
>birds can fly
machine translated to steroids in that context i guess, pretty accurate tbh
>mentions a completely different species as a counter-argument
>bonus points if it's not even a mammal
Wtf did you just say wristlet? This crab's wrist is bigger than yours
I'm saving this to use in future arguments. Not even ones related to wrists or gains. Just a catch-all frick off and stop talking to me comeback.
Quite poetic how a literal crab would make internet crabs seethe
EZ bar wrist curls 3x12 (last set to failure) and wrist roller, 4 rotations each side. If you don't feel like your forearms are about to explode and critically wound anyone in a 8m radius by the last set you are doing something wrong and should put yourself up for adoption to avoid dishonoring your kin.
>but what do I eat to increase my forearms?
Lamb, greek yoghurt and goats cheese.
Go get it liftah, no excuses
choke me daddy
Frick off b***h, my arms serve only the greater good
At least 2 liftah
how many times a week homie?
> I now roids
I will never roid. Big forearms are nothing if you don't have big nuts to go along with them
>Casio terrorist watch
Based
These forearms are registered as improvised explosive devices
Not bad but I bet you had similar size before the meme curls you listed
Think again fool
inspiring bro
Based body poster.
Sad that the age old truce is not honoured anymore
>EZ bar wrist curls
why do these when hammer/regular/reverse EZ bar curls have the same effect?
Because I like them
I've been thinking about forearm training and how to go about it. This is what I came up with.
First of all, grip strength, stamina and hypertrophy are all different things. Sure there is overlap, but you shouldn't listen to a powershitter on how to build muscle either. You're not a mountain climber nor an arm wrestler. Don't train like them.
So any lift should be progressively overloadable. So drop the circus acts and rice buckets or whatever is popular on tiktok. These will work to go from skeleton to skinny, but fail for anything beyond that.
Second, the forearms have frickton of muscles but we can divide it in roughly two major areas that will contribute the most size to our forearms. The brachioradialis and the wrist/finger flexors. Each require separate movements.
The brachi requires ELBOW flexions. AKA curls. But regular curls won't cut it. You need to bias the forearms. Easiest way to do this is hammer curls, or any curl where the hand is in a neutral position. Do about 10-20 hard sets. They'll also give you a lot of bicep work so watch out with that. In fact I only do regular curls once every two weeks anymore.
As for the flexors, I train both together. If you just do grippers or finger curls you're only getting half the gains. Same if you only do wrist curls. Do both in one sweep movement. Roll the bar down to you fingers, and then all the way back up again together with a wrist curl.
If you do a lot of pulls you wont need as much volume as the brachi, but I do 4 sets twice a week at the end of a pull day.
Now there are still minor muscles left. Such as supinations, pronations and wrist extensions. They won't contribute much size, but I still train them for strength to prevent injury and imbalances.
Cool thing is that they don't interfere much with each other and you can do them both on the same day.
For wrist extensions I just do reverse grip curls since they also work the brachi. It works as an isometric, but that's good enough.
>The brachi requires ELBOW flexions. AKA curls. But regular curls won't cut it. You need to bias the forearms. Easiest way to do this is hammer curls, or any curl where the hand is in a neutral position. Do about 10-20 hard sets. They'll also give you a lot of bicep work so watch out with that. In fact I only do regular curls once every two weeks anymore.
That is the function of the brachialis, yes, but it mainly contributes to the upper arm. The brachioradialis, on the other hand, serves the function of radial deviation (flicking the wrist up when pronated). Therefore, properly isolated looks like doing a hammer curl but only with the wrist. You do this by taking some adjustable dumbbell and only putting weight on one side. See video for reference.
I guarantee you you will feel your brachioradialis like never before if you do this to failure. Go beyond failure for that matter. Feel free to absolutely abuse and torment that shit, it's such a small muscle it won't incur any fatigue.
so the only way to properly train forearms is with wrist curls with supinated, pronated and neutral wrist position?
Oh frick. I experimenting with these in the beginning. Why did I forget about these. Yeah. These are good.
yeah, sort of. Many people forget about the brachioradialis but it's the biggest muscle in the forearm. They only train grip and regular wrist curls.
This is incorrect, the brachioradialis is purely an elbow flexor. I believe its trained best with the wrist in a pronated position since that disadvantages the biceps the most, but it also has the most leverage when your wrist is in a neutral position. The difference is probably negligible but ideally you should be doing both hammer curls and reverse curls to be 100% sure you're hitting it most effectively.
The forearm flexors and extensors are what are responsible for deviation at the wrist, which is what you're talking about. Not saying you shouldn't train them, but its important to know which muscles you're targeting with what exercise.
It seems you're correct, my bad. It is apparently the extensor carpi radialis longus muscle that you work with radial deviation, but I think you can understand the confusion.
Right next to each other. You got pics of yours or somebody who has a big one of that?
I don't think you can tell them apart unless maybe you're super lean and flexing. As it's right next to the radiobrachialis it will push on it making it appear bigger as well if you hypertrophy both. As for myself to be honest I haven't been training my forearms as consistently or for as long as I really should've but even with the minimal amount of training I have done, I've definetly noticed an increase of size in the radiobrachialis region.
That's not how you swing a hammer. Fricking nerds.
>how does one acquire big forearms?
by making your hands stronger. My forearms were always small compared to my upper arms until I started rock climbing and doing wrist/hand exercises.
and
seem to have a pretty good bead on it.
big forearms are mostly genetic
you can train them with heavy wrist curls but don't expect much
forearms/wrists/hands are genetic, just like calves, and (nobody wants to hear this) abs, bone size/shape and insertion are extremely important for these and are very limiting and deciding factors, the only thing to consider is if you're under 18 you can still affect those if you stress them hard and consume the right stuff (D3/K2, calcium, magnesium, zinc), like doing hard labour daily.
Forearms are a really interesting phenomenon. My dad has massive forearms but me and my two brothers all have skinny dyel forearms. At school only a handful of naturally stocky endormorphic dudes had big forearms, everyone else had chicken arms that persisted long into adulthood, even the ones who became bodybuilders or powerlifters. It seems like a noticeably wide-scale change in the past few decades
Training philosophy today is generally compounds and the proximal half of your limbs.
Forearm workouts quite a lot of exercises most people wouldn't do at all.
Or having a manual labor job.
So you can do weird shit or you can be a middle-aged boomer tradie.
the middle aged boomer tradies started working manual labour at 12yo, that's the difference.
>even the ones who became bodybuilders
it's that weird curlbro look with big biceps but skinny forearms. it's so comical.
Resistance will gradually thicken the bones and connective tissues of even smaller joints (hands, wrists), but it takes a long time. The people I know who did gymnastics as kids all have decently thick hands and wrists, even if they barely exercise now. Elite climbers who started as kids all have weirdly thick finger joints. The generational thing probably has to do with manual labor, as other anon said.
Whatever you do don’t go crazy on the lateral movement(pulling the thumb back towards the forearm) you can frick your tendons and it takes forever to heal. Trust me
Big forearms are usually built best by NOT using straps, and if you get some Fat Gripz or have a fat bar to train with, that'll help even more.
Hand grippers don't do jack shit for forearms, and this is coming from a guy who trained for grip contests for a few years. Give up straps, use thick handled bars whenever possible, learn 2 do things like barbell wrist curls / levering objects (when you can start using sledgehammers, you're gonna make it), learn 2 pinch grip plates, and you will build big forearms. Just don't expect the grippers to do much of anything for you.
>Fat Gripz or have a fat bar
No, I hate all things fat
Larry Scott figured forearms out 60 years ago. Heavy frickin' wrist curls. Supinated, pronated, both, and heavy hammers, plus bending your wrist towards you on normal curls. Let's not go reinventing the wheel just do what works
wrist roller
how long can (you) do this shit for and how effective is it for building forearms
Bout 3 minutes and not effective at all, killer for grip strength if you add weights.
Do wrist rollers, wrist curls and reverse curls for forearm size.
Dead hangs, deadlifts, fat grips, towel pull ups, farmer carries, rope climbs/pulls are all great but for strength not size.
litterally just curl your wrists while hanging from the bar
>great but for strength not size.
muscle strength and size are directly correlated. do you mean they're great for endurance?
Correlation is not causation, you can be strong and skinny.
>Correlation is not causation
that phrase doesn't apply to what we're talking about
>you can be strong and skinny.
no you can't
>no you can't be strong and skinny.
What's your weight bench and push press?
Isometric don't grow muscle much. You need more range of motion or at the very least stretch.
quite literally mogged
Isometric contractions can grow muscle all the same. It just has to the right amount of tension for the right amount of time. Just look at deadlifts. Excellent back lift even though it's isometric for your back.
You are wrong.
wrist curls and reverse wrist curls. literally all you need.
>https://www.strongerbyscience.com/grip/
I've tried everything and the only thing that ever really made me feel my forearms was strapless double overhand deadlifts. Which is great, really. All you have to do is hold a heavy bar for a number sets of some amount of seconds.
Serious question, if I had trigger finger surgery on for my middle finger, what are the downsides to working on my grip or forearms? I was doing pretty well, but it turns I was chopping wood incorrectly for a couple weeks and paid the price.
Pretty sure you can use straps to target the forearms, no idea about the grip tho
forearm curls frick up my left wrist but not my right. I'm using an ez bar. wtf is going on? is my left wrist just being a pussy?
work it independently, or maybe record yourself doing ur curls with your ezcurl bar. you might have an imbalance you aren't aware of.
give rice bucket training a go for a few weeks then try wrist curls again. could be an imbalance or it could be that you just need to start way slower.
>no amount of lifting will make my hands any bigger
Get an angle grinder and find an excuse to use it for two hours every day.
Yes it will if you use the right methods
We gaming now
I do reverse curls and wrist curls, maybe placebo but ive noticed my forearms looking a lot better after i started isolating them
Help me bros
Cut the lump out and eat it for the extra protein
Is it hard? Does it move around? Is it irregularly shaped?
His forearms are small, shes just tiny
I have huge joints
My knees are like balls of bone
I felt weird when I was a kid... Now I really like it
https://www.youtube.com/video/QqG6bjJ2soI
Balls.