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Forearm Help.

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Forearm Help. - 4/24/2007 11:59:53 PM

spikeydude66

Posts: 3
Joined: 4/24/2007
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Hey guys, I was just wondering if someone can help me with forearms, Ive decided to start training them 2 times a week (Wednesday w. Biceps and on saturday w. Legs) and i wanted to see what the best exersises are to do for them?

Atm im convinced reverse barbell curls are the best. And yeah thx

P.S. Ive heard there the easiest muscle to get size to, how many weeks does it take to put noticeable size increase in them? THx

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RE: Forearm Help. - 4/25/2007 12:28:04 AM

twistedlink

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Joined: 5/31/2005
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Forearms are like any other muscle, anyone whos told you that they gain easier in forearms is because of

a)genetics
b)good diet
c)better routine for arms than other parts of the body.

Forearms can be trained with many exercises, reverse barbell curls are good-but uncomfortable with heavy weight which you can do-just uncomfortable.

Hammer curls are good
and so are power cleans for forearms.

Power cleans are also good for back, so when doing powercleans do it on back/bicep/forearm day.

2 days a week for arms is a tad overkill personally, arms get slaughtered on deadlifts and barbell rows...but hey whatever you want.

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RE: Forearm Help. - 4/25/2007 11:56:44 AM

David1991

Posts: 7957
Joined: 11/3/2006
From: New Jersey
Status: online

quote:

ORIGINAL: spikeydude66

P.S. Ive heard there the easiest muscle to get size to, how many weeks does it take to put noticeable size increase in them? THx

i dont think so. ive been working out for almost a year now. everything has had significant grown except my forearms and i hate it cause since there not growing i look just as thin with my shirt on

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RE: Forearm Help. - 5/11/2007 10:33:10 AM

gan_nair

Posts: 13
Joined: 10/21/2006
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Well actually to one person their forearms might be an easy muscle to gain mass on, but to another person, like yourself it might be harder and needs more attention. Everyone has that muscle or two that grows easy, just like they have that muscle or two that develop very slowly. I am lucky in the fact that I gain muscle all over with ease. All I have to do is workout intensly and supplement for it. My problem comes with loosing fat.

Good ways to develop forearms are things such as the exercises that twistedlink provided, but also try wrist rolling, where you have like a broom handle or something with rope tied to it, and a weight hanging from it, then you bring the weight up and back down by rolling your wrists. This does wonders, if you are using a heavy weight, I would suggest maybe a dumbbell handle or just buy the device made for this specific exercise.

Another thing is to wrap a handtowel around the bar when you are lifting weights in general, like when you deadlift or basically any exercise you do for your back. Wraping for exercises like the squat or bench press wont do anything, except make it toware you might drop the weight on yourself. Try these things and you should see some really good gains.

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