Thu, February 5th, 2004, 01:21 PM
Since i have been working, i am noticing every muscle group getting bigger and more defined except for my forearms. It just starting to look weird and I'm not liking it. My forearms look like skinny twigs and then you see a nice buldge on my biceps. I want my forearms to get bigger.
I have been doing Hammer Curls, Ez Bar Curls, Reverse Grip Lat Pull downs, Reverse Grip Barbell Wrist curls. For a month now and nothing.
Any other recommendations. Do those grip devices build up the forearms, because if they do ill go grap one of those and use while im at my desk
Thu, February 5th, 2004, 01:49 PM
I use the hand squeeze thingies for a number of years. I leave them in my truck so I use them while commuting. I try to do a minimum of 100 squeezes/set. As many sets I can till I get bored. Another thing which I found works really good is a screwdriver. It might sound silly but get a thick board and drive a few two in screws into and out. This always works my forearms tremendously when I do DO them which is rare. Now its mainly the hand squeezers and wrist curls.
Thu, February 5th, 2004, 02:30 PM
Yes, any kind of around-the-house work or car work will definitely get your forearms strengthened. Screwdrivers are great, but so are wrenches, and so forth.
Thu, February 5th, 2004, 03:01 PM
I do notice that it seems to take longer to see results it that part of the body. But I do see results by doing the below:
Take a dumbbell in each hand and stand up straight with your palms facing in.
Curl your hands in towards your body (Keeping your arms straight) as far as you can then flex for 1-2 seconds. Then move your hands back. Then raise your hands away from your body (Again keeping your arms straight) as far as you can and flex for 1-2 seconds.
Another thing I do is barbell wrist curls.
Load your bar with the weight and set it at the end of your bench (Head end if you have a leg attachment). Grab you bar (Palms Up) and sit on the bench facing the head end and bend over so that your arms are resting on the board, but your arms are hanging off the end. Curl your wrists up, and flex for 1-2 seconds and release.
If you are doing the MAX-OT program then do this with a weight that allows for 6-8 reps for 2-3 sets.
I usually do this on the days I do my biceps, after my bicep workout. And maybe it's just me, but I feel it in my forearms the next day or so for sure.
Hope this helps.
Thu, February 5th, 2004, 04:25 PM
a month is not a long time - give it 8-12 weeks to notice big changes.
anyway - reverse grip standing barbell curls are good for the top of the fore arm, and here is something for the uderside of the fore arm.
I found this little tip back in October, and have seen rediculous gains in my fore arms since I started using it:
interesting forearm curl technique (http://davedraper.com/mag-article-arm-forum.html)
(I also do alot of heavy back work, so I can't be entirely sure this single variable was my main fore arm "gainer", but it is worth a try...)
Fri, February 6th, 2004, 05:49 PM
damn that dudes forearms are HUGE!