>won't grow

>won't grow
heh nothing personal

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  1. 2 months ago
    Anonymous

    Just do armwrestler training bro, Devon Laratt has a lot of videos showing it.

    • 2 months ago
      Anonymous

      >ywn have visible pronators because you don't train forearms as your main body part
      Feels bad, but it's not worth the time lol

    • 2 months ago
      Anonymous

      Exactly this. I've been doing Laratt's workout with martial art belt and also using fat grip on my hammer curls and the gains are absolutely crazy. Only three months and I have Popeye weird monster forearms.
      Just make sure to start light if you happen to add wrist flex curls, because those can frick you up. Also, some people say to train forearms every single day because they recover fast, but that has led to tendinitis in some people I know. So start every other day and see how your own body responds.
      Also, long sleeve sweaters wont fit you no more.

      • 2 months ago
        Anonymous

        Also, one more thing. If you care about grip, do shit like deadhangs and use fat grips. If you care about size, just curling in different directions. I strongly recommend copying Laratt's work out. But that difference remains there, grip vs size.
        I think forearms are the second most underrated muscle after neck.

      • 2 months ago
        Anonymous

        Also, one more thing. If you care about grip, do shit like deadhangs and use fat grips. If you care about size, just curling in different directions. I strongly recommend copying Laratt's work out. But that difference remains there, grip vs size.
        I think forearms are the second most underrated muscle after neck.

        Frick I'm getting old I keep remembering this: take off your watch and rings if any while doing all this.

      • 2 months ago
        Anonymous

        post pics
        with wiener reference if possible

  2. 2 months ago
    Anonymous

    you have to actually train them lol

    • 2 months ago
      Anonymous

      this

    • 2 months ago
      Anonymous

      this

      Ive been training forarms consistently for over a year, i have very small wrists, in that year have my forearms grew? Yes but very very slightly, they have however become extremely defined and you can see each muscle striation so if you also have small forearms dont give up, keep perseveering, i should mention i have never really bulked, so i expect they could have potentially grew a bit more...i should also just throw in my wingspan is about 6'1 i feel like one you get to 6'+ wingspan it can be hard to get that full look to forearms

    • 2 months ago
      Anonymous

      Forearms, abs and calves are often undertrained because people don't understand that they are highly conditioned and need to hit them hard and often, harder than you think you need and constantly find new ways to train them even harder then are surprised when they moderately heavy 3x8 doesn't work.

      • 1 month ago
        Anonymous

        yet there are people that never ever train them and are bigger than you

  3. 2 months ago
    Anonymous

    probably my favorite thing to train

  4. 2 months ago
    Anonymous

    But enough about my penis.

    • 2 months ago
      Anonymous

      lel

  5. 2 months ago
    Anonymous

    Calves of the arms. Beat the shit out of them.

    • 2 months ago
      Anonymous

      Forearms actually grow though and get a ton of work from anything grip related. Can't grow wrists tho that's shits genetic

      • 1 month ago
        Anonymous

        not necessarily, wrists can grow via punishing the tendons and secondary and tertiary muscles, not just flexors and brachioradialis. For example, hitting a tire with two 1kg or 2 kg hammers for three sets of burnout twice a week will surely give you thicker wrists and palms in several months time. Same goes with most specific armwrestling exercises, but it will be slow growth, even on gear.

  6. 2 months ago
    Anonymous

    do them often with weirdo exercises, belts, fat grips etc. Just have fun with this shit, because muh 3x10 wrist curls with 10 kg 1-2 times a week wont do shit.

    • 2 months ago
      Anonymous

      >tfw currently doing 23kg 3x15 wrist curls
      no need to call me out like that

  7. 2 months ago
    Anonymous

    barbell reverse curls
    go heavy
    you can do them with fat grips too

    • 2 months ago
      Anonymous

      it grows when you use manuel rock tumblers and gorilla grips hand squeeze thingy

      thx gonna try this out

    • 2 months ago
      Anonymous

      also do straightbar with a thumbless grip

  8. 2 months ago
    Anonymous

    March 1st. Another forearm thread is posted. I am called yet again. Just do ez bar wrist curls 3x12 and take the last set to failure. 2-3 times a week. They are arguably the easiest muscle to grow due to how much abuse they can handle

    • 2 months ago
      Anonymous

      do you hold it on the curved part or the straight part of the ez bar

      • 2 months ago
        Anonymous

        On the curved part

        do you do them pronated or supinated grip? I do both

        Supinated grip, I find the tendons get tired faster than the muscles on the pronated

        • 2 months ago
          Anonymous

          >Supinated
          Doesn't a supinated grip just mean doing a EZ bar bicep curl?

    • 2 months ago
      Anonymous

      do you do them pronated or supinated grip? I do both

    • 2 months ago
      Anonymous

      Meh they seem strong but normal size in proportion to the rest of your body. I want to see someone skinny with huge forearms.

    • 2 months ago
      Anonymous

      Are you natural?

      • 2 months ago
        Anonymous

        Yes

        ok but that's useless without the before pic. forearms seem largely genetic like calves, my dad has bigger forearms than me even though he doesn't lift and I have been training them hard to failure for several years; I have not seen any significant growth even though my upper arms are still growing

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

        he's an electrician so that's probably part of it. I do 3 sets of cable overhand (pronated) curls, 3 sets of seated barbell wrist curls, 2 sets of seated barbell wrist extensions. I have been doing these 1-2 times per week fairly consistently for almost 3 years (I have been lifting for ~5) and my numbers on these movements have not gone up at all in over a year, and my forearms don't look visibly bigger than before. but then again, the rest of my body isn't growing much either...
        pic is from just now, for reference

        Here's the before pic. My forearms were complete shit, I even remember being insecure about them at some point. I wish I could help you with your routine but as natties we can't expect that much in terms of strength gains. My numbers have only increased between 15 and 25lbs in most movements since last year. You still have respectable forearms so don't stress it

    • 2 months ago
      Anonymous

      ok but that's useless without the before pic. forearms seem largely genetic like calves, my dad has bigger forearms than me even though he doesn't lift and I have been training them hard to failure for several years; I have not seen any significant growth even though my upper arms are still growing

      • 2 months ago
        Anonymous

        Is your dad a mechanic? What exercises are you doing and how often? Once a week with isometrics isn't going to cut it.

        • 2 months ago
          Anonymous

          he's an electrician so that's probably part of it. I do 3 sets of cable overhand (pronated) curls, 3 sets of seated barbell wrist curls, 2 sets of seated barbell wrist extensions. I have been doing these 1-2 times per week fairly consistently for almost 3 years (I have been lifting for ~5) and my numbers on these movements have not gone up at all in over a year, and my forearms don't look visibly bigger than before. but then again, the rest of my body isn't growing much either...
          pic is from just now, for reference

          • 2 months ago
            Anonymous

            >my numbers on these movements have not gone up at all in over a year
            You can't eek out one rep every few weeks?

            • 2 months ago
              Anonymous

              I don't hit the same reps consistently enough to track progress from week to week, but I have rep PRs written in my notepad from 2 years ago that I still can't beat. I just use the same weight over and over again, and every time I try to up weight, I just get the same low rep numbers the last time I tried that weight. the only way to continue increasing weight would be to accept sub-5 rep ranges

    • 2 months ago
      Anonymous

      https://i.imgur.com/FdODMkB.jpg

      Yes
      [...]
      [...]
      Here's the before pic. My forearms were complete shit, I even remember being insecure about them at some point. I wish I could help you with your routine but as natties we can't expect that much in terms of strength gains. My numbers have only increased between 15 and 25lbs in most movements since last year. You still have respectable forearms so don't stress it

      Mirin gutsanon. Didn't know that was you.
      What's your working weight on ez bar wrist curls?

      • 2 months ago
        Anonymous

        35kg/77lbs without the bar. The bar is 5kg I think. That for 3 or 4 sets (on arm day) of 12 reps, with the last set to failure. I can squeeze out around 17 reps to absolute failure but by then I'm borderline quadriplegic. Cheers boyo

    • 1 month ago
      Anonymous

      And there it is. Show's over. Forearm anon gave us the /thread we needed. Crazy how so many people struggle with forearm growth.

  9. 2 months ago
    Anonymous

    Do you think fat grips are good or bad for wrist curls?
    I haven't done them with fat grips much. I don't know if I am imagining it but I feel like they get hit harder without the fat grip.

    • 2 months ago
      Anonymous

      They are good for grip strength. If you want size gains, puck one of the following and go ham, then alternate and incorporate the others
      >hammer curls
      >reverse preacher curls
      >forearm curls
      >reverse forearm curls
      >wrist rollers
      >gripper machine (if you are lucky and your gym has one)

      • 2 months ago
        Anonymous

        My gym does have one but I haven't used it in a while.

        • 2 months ago
          Anonymous

          that's a lot of sex toys

          • 2 months ago
            Anonymous

            You have to live it.

        • 2 months ago
          Anonymous

          >BTK_Evidence_52.jpg

          • 2 months ago
            Anonymous

            Lel.

            is that yours bro? if it is then any advice on how to properly train grip strength? tried closing my grippers to failure and doing towel hangs for 3-5 sets each 3 times a week and although i got stronger also got trigger finger/tendonitis

            It is my stuff. There are a fair number of better grip nerds than me, on IST, but I have bought quite a lot of crap to try out.
            My advice would be you are doing too much. Try doing it 1-2 times per week.
            My advice would be do some rice bucket and hand extensor bands:

            ?si=9JTa4M5U2p4KN0Ru
            I would advise to stop doing grippers to failure. There are guys that would say 3x8 is a lot of volume for grippers.

            • 2 months ago
              Anonymous

              Isometrics in both directions will help with tendons, as will high volume low intensity. Don't always need failure.

        • 2 months ago
          Anonymous

          is that yours bro? if it is then any advice on how to properly train grip strength? tried closing my grippers to failure and doing towel hangs for 3-5 sets each 3 times a week and although i got stronger also got trigger finger/tendonitis

          • 2 months ago
            Anonymous

            >doing towel hangs for 3-5 sets each 3 times a week

            ive tried this and im still alive
            what am i doing wrong

  10. 2 months ago
    Anonymous

    I just curl microplates in all sorts of directions until failure. Simple as.

    • 2 months ago
      Anonymous

      how?

  11. 2 months ago
    Anonymous

    wrist roller

  12. 2 months ago
    Anonymous

    Train back without straps. Pronated curls.

  13. 2 months ago
    Anonymous

    Just do physical shit with your hands.
    Maybe its genetics, but I am a farmer and don't need to do any targeted workouts for my forearms to be big.
    I farmer carry 5gal water buckets everywhere, I haul 80lb hay bales with one arm, I use tools like porthole diggers, shovels, pitchforks, fencepullers etc.
    If you want to target them, do that thing where you tie a weight to a stick and then rotate the stick so the string wraps around it, lifting the weight and then lowering it down slowly. Literally all you need to blast them.

  14. 2 months ago
    Anonymous

    >gets neglected
    >doesn't grow
    >gets blamed for being small
    are forearms one of us?

  15. 2 months ago
    Anonymous

    what about
    >one arm dead hangs
    >grippers
    >wrist rollers
    >dead hangs with finger curls

  16. 2 months ago
    Anonymous

    Have you tried, you know, working out? I have never had an issue. My calves are also huge too.

  17. 2 months ago
    Anonymous

    Replace bicep curls with heavy rows and weighted pull-ups and they grow automatically. If you're still developmentally challenged you could try using fat gripz. And do finger extensor training (finger bands or rice/sand bucket) to balance out crushing force, you'll get a stronger grip and reduce the change of injury at the same time.

  18. 2 months ago
    Anonymous

    >won't grow
    have you tried lifting?

  19. 2 months ago
    Anonymous

    use them for all your bicep and back training, thank me later

    • 2 months ago
      Anonymous

      those are some funny looking flashlights

      • 2 months ago
        Anonymous

        reverse freudian slip?

        • 2 months ago
          Anonymous

          >reverse freudian slip?
          oh I'll be slipping somethin c'mere
          >*grabs your shoulders with my Shaquille o neil sized hands.

  20. 2 months ago
    Anonymous

    Any alternatives to fat gripz? They cost so much for glorified plastic

    • 2 months ago
      Anonymous

      Yeah here's your alternative. *Unzips dick*

    • 2 months ago
      Anonymous

      ?si=dP8shJPrJa_JyFZU go to 4:20

    • 2 months ago
      Anonymous

      I used to take a small dish towel and wrap it around my at-home adjustable dumbbells, then seal it with electrical tape. Works, but is unstable and you can't really take it off easily.

    • 2 months ago
      Anonymous

      dont listen to morons saying towels... just buy fatgrips from aliexpress for 2 dollars (they are literally piece of plastic)

  21. 2 months ago
    Anonymous

    >do wrist curls
    >do reverse wrist curls
    >do hammer curls
    >grows
    simple as

  22. 2 months ago
    Anonymous

    Just a reminder that big forearms on a man is the same as big thighs on a girl for women.

    • 2 months ago
      Anonymous

      Yes

      • 2 months ago
        Anonymous

        Just a reminder that big forearms on a man is the same as big thighs on a girl for women.

        And who are you to say that? Are you women? Source?

        • 1 month ago
          Anonymous

          It was some YouTube short but apparently women use a guy's forearms to estimate his dick size

    • 2 months ago
      Anonymous

      Aye

  23. 2 months ago
    sage

    I simply cannot use the one on my left arm.
    The right one is twice as big but no matter how I try to angle the movement the brachioradialis won't fricking activate.

  24. 2 months ago
    Anonymous

    Just use farmers walks, forearms need time under tension to grow you can't just do a few reverse curls and call it a day. If your forearms aren't burning they won't grow, it's the same with reverse curls.

  25. 2 months ago
    Anonymous

    Grippers. Wrist curls. Work the actual muscles damn it.

  26. 1 month ago
    Anonymous

    i got one of these by my desk and i just pump out 5x25 (at least, sometimes i do more just cause its right on my desk). i've been at it for like 3 weeks slightly increasing weight, and holding at the end of last set. i'm noticing a bit of progress but overall i think my forearm genetics are just fricked. guess we'll see in a few months.

    • 1 month ago
      Anonymous

      Check out the athlean x perfect forearms workout video. Pay attention to what bits he is actually working on in each exercise.
      There are probably at least eight different kinds of movement you can work on for forearms that are hitting different spots.
      If the gripper was valid for size, I'm not sure that it is, it would only be working one of them.

      I have never trained for forearm size but probably the most notable change I made was from doing mostly neutral grip deadhangs and neutral grip negative pull-ups.

      • 1 month ago
        Anonymous

        i'll check it out, i clearly need more workouts. i'd actually say my forearms are actually decently strong, but really small in size. the numbering on the forearm gripper actually rubbed out but im close to maxing it (maybe 40kgs right now, doing 5x25) and my forearms are still super small even after a pump

        • 1 month ago
          Anonymous

          In my experience when you can do it on max for reps you should be able to close a captains of crush #1 which is about 77 lbs as per this system:
          https://cannonpowerworks.com/pages/grip-strength-ratings-data
          So an option for a next step could be to cop a "200 lb" gripper on Amazon at that will likely be around 88lb by this system.

  27. 1 month ago
    Anonymous

    Work a dirty job homosexual, sitting in the office is the biggest gain goblin

  28. 1 month ago
    Anonymous

    Unironically carry bricks
    >grab two of them on each hand
    >carry them across your home or block
    >sleep 9hr
    Profit

  29. 1 month ago
    Anonymous

    just return to monke

  30. 1 month ago
    Anonymous

    I'm gonna try these for awhile, find the plates with the handle cutouts, cinch your lifting strap through one of the holes. Now curl it with the strap running behind your hand over the top knuckle

    • 1 month ago
      Anonymous

      This is to work the pronation muscles btw

    • 1 month ago
      Anonymous

      This is to work the pronation muscles btw

      Great exercise but a word of caution, also hit radial deviation because if you try to go to failure your wrist will collapse and might hurt you.
      Start with low volume without going near failure and increase reps and sets and do some radial and ulnar work after.

      • 1 month ago
        Anonymous

        Hit Radial deviation?
        Yea, I was thinking about just adding them high reps after biceps work. My forearms actually get hit pretty decent at work, but I figured doing some pronation might be good to keep balance since we tend to supinate alot more

        • 1 month ago
          Anonymous

          Radial and ulnar deviation is for your wrist and doesn't really do anything for forearms, pronations are a great addition for forearms but your wrist can collapse when fatigued from this exercise, is just to prevent injury.
          Also you will find the rest of your forearm workout to be more effective if you strengthen your wrist witg ulnar and radial deviation.

          • 1 month ago
            Anonymous

            Are you recommending a stretch for this, or the thing where you flex upward/downward with your hand? I tried looking it up

  31. 1 month ago
    Anonymous

    Can I fix my golfer's elbow with forearm training?

    • 1 month ago
      Anonymous

      you will only make it worse

    • 1 month ago
      Anonymous

      Rest, ice, heating pad, ibuprofen. Let that shit heal completely. Then begin forearm stretching/exercises.
      Trust me, I've been dealing with tennis elbow for almost a year now. I still have to wear a brace just to lift anymore.

  32. 1 month ago
    Anonymous

    >my forearms are the 16.5 fricking inches
    >they make my almost 18 inch biceps look mid
    such is the curse of a gripster

    • 1 month ago
      Anonymous

      Post em

  33. 1 month ago
    Anonymous

    Can someone post Larratts workout everyone keeps mentioning

  34. 1 month ago
    Anonymous

    I found using an abwheel made mine grow for some reason.
    I'm probably doing something wrong

  35. 1 month ago
    Anonymous

    Ez bar reverse bicep curls, will also grow your upper bicep because normal ez bar bicep curls will only focus on lower bicep, which is why machines are better for bicep building because you don't have to divide bicep into two exercises.
    Still, for forearms do the reverse bicep curls or have a thicker bar (or put a thick cloth under your hands position or something) so that grip is having it more difficult to perform the exercise - this will grow your bicep as well but choose which exercises would you sabotage for forearm growth.

    • 1 month ago
      Anonymous

      yeah, thick bar or fatgrips training is great, also rope grips, ball grips, all these funky elements good to work your finger tendons etc.

  36. 1 month ago
    Anonymous

    mine started to grow from pinwheel curls and wrist curls. just do 3-4 set after every session ezgg

  37. 1 month ago
    Anonymous

    I had problems with grip strength when I had been going to the gym a while. Friend of mine talked about lifting straps. They sounded gay so I never bought them.
    Fast forward some time and I have juicy forearms and can do every movement (except RDL) with ease and grip strength is never an issue.

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