Forearms?

I have decent forearms but was wondering if there were any exercises that could get them growing like crazy. I know about using the "thick bar" technique but am curious as to what other people used to get freaky forearms.

Come on MVP! Where are you? haha You're usually the first to post on this stuff

Sorry!

Well forearms are worked a lot during compounds, but you can isolate them for further growth.

Examples are hammer curls, reverse grip (meaning pronated grip, palms facing the ground) curls and wrist curls.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Farmer's Walk, they're a bunch of fun.

Grab two 45 plates, grip them both at their handle and walk with them. Walk to the water fountain, walk to the end of the hallway, you'll know when you can feel your forearms anymore.

And also, not white knuckle grips, just enough so that you can hold it. Works grip strength well, and assists in deadlifts if you do them.

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Alright, I'll try that out thanks. Although it may look a little weird, I guess that's why we should leave our egos at the door when it comes to lifting.

deadlifts, hammer curls and reverse curls with a cambered bar are my favs

A Television, remote control, DVD player, lounge chair, and your favorite Adult movie.
Hey it worked for Popeye didn't it?

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haha then what about balancing growth with both arms? lol

Grip work is by far the best bet, my forearms are pretty big and theyve gotten a lot bigger sinced I started deadlifting without straps, now I can hold at least 700lbs bare hand....well not bare hand, with chalk I should say.

Wetdawg


A Television, remote control, DVD player, lounge chair, and your favorite Adult movie.
Hey it worked for Popeye didn't it?

 
haha I this would prob build more Endurance in the forearm, guess that depends on the DVDs quality actresses. A general rule of thumb 2mins = 15 reps haha 1mins = 6-8
 
ie for bulking, get a quality adult film. lol

PearlJammer919


Farmer's Walk, they're a bunch of fun.

Grab two 45 plates, grip them both at their handle and walk with them. Walk to the water fountain, walk to the end of the hallway, you'll know when you can feel your forearms anymore.

And also, not white knuckle grips, just enough so that you can hold it. Works grip strength well, and assists in deadlifts if you do them.

ive enver even thought of that. cheers man

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

Forearms are largely determined by genetics. I found that deadlifts and hammer curls help a lot though.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Towel pull-ups are killer.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

Trubeginner said it best imo, I have a big body and big limbs to go along with it naturally but I think god forgot to beef up my Calves and Forarms LOL.

Heavy deadlifts and rack pulls.

w/o straps

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

deadlifts and heavy 1 min farmers walks, when your forearms feel they're about to explode, you know you hit them good. also  mine grew with regular pulls such as heavy rows and pullups, try pullups with a towel. put a small hand towel over the bar or whatever you use for pullups and do them will holding onto either side of the rag. great for grip!

[edit]sorry i didnt see that kbray already posted the pullups with a towel

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My forearms are crushed after I do barbell complexes.  The one I do goes like

SLDL x 6
Hang Clean x 6
BO BB Row x 6
Full Clean x 6
Push Press x 6
Front Squat x 6

You never let go of the bar.  As soon as you finish the deadlift for example you go right into the hang clean.  Then after the whole thing I rest 90 seconds and repeat with 5 reps for everything.  Then 4,3,2, and 1.  Its the best cardio Ive ever done to date and my forearms are on fire afterwards on top of it all.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

With how much weight are you doing that complex, RollingStone?  I just started doing complexes, and here is my progression:

Deadlift
Romanian Deadlift
Bentover Row
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning

I started out with the bar, and now have 10-lb. plates on each side.  I'd like to work up to doing the complex with at least 135 lbs.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

ive been using 133

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

deadlifts, hammer curls and reverse curls

soooo true.

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Wrist rollers, kills my forearms fast and i can feel the burn.

Hammer curls or deadlifts.

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no one ****s with you if you have big forearms. The cornerstone of any hard trainign athlete