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Forearm hypertrophy
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Nascimento Offline
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Post: #1
Forearm hypertrophy
I don't like to think of isolating specific body parts so specifically when it come to workouts. But I do want to find balance/enhance certain areas.

I have very thin bone structure. For reference, my wrist circumference is about 16.5 cm.

My forearms, at their thickest are 27 cm.

I just took these measurements recently for the first time, so I'm not sure how much development I've made over the past few years. Though my forearms have become stronger, I've never noticed much growth. Probably also only so much you can expect from these smaller muscles.

Anyways, what have you guys done to increase muscle size in your forearms?

I've noticed the times I've worked forearms the most are when I do a few gruelling stets of farmers walks or isolated bicep curls at the end of workouts.

Additionally, I stopped doing deadlifts at the beginning of my workouts because my forearms would become too exhausted for other exercises.
02-21-2015 05:09 PM
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roberto Offline
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Post: #2
RE: Forearm hypertrophy
Forearms can count as much as biceps in the right shirt when it comes to making a first impression on a chick. Vascular, developed forearms and a well fitted long sleeve top nonchalantly rolled up to the elbows. More subtle than the meathead look but still effective.

Mix the bicep curls up a bit. Vary the grip with an EZ curl bar or a hammer bar. Anything that works grip strength will also work forearms. Some of the biggest forearms can be found on otherwise lanky rock climbers.

My forearms are pretty big, in comparison to my biceps- I really need to work on biceps more. I would put this down to some hard years graft felling trees and bucking timber. It was always my forearms rather than biceps which ached. Not much use in the gym, I know...

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(This post was last modified: 02-21-2015 05:20 PM by roberto.)
02-21-2015 05:19 PM
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Rutting Elephant Offline
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Post: #3
RE: Forearm hypertrophy
02-21-2015 05:22 PM
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The Lizard of Oz Offline
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Post: #4
RE: Forearm hypertrophy
Use a wrist roller to do this exercise (but see notes below):





Note, when done correctly it is one of the most intense and painful things you can do in the gym and it will burn muscle and build up your forearms. Here is the key:

Keep your elbows LOCKED at all times (unlike what the dude does in the video). Bending your arms at the elbow allows other and larger muscles to get involved. Keeping arms straight and elbows rigorously locked isolates the forearms.

Keeping the elbows locked will make this **much harder** -- you will be stunned at just how much -- so go to much lower weights, see how it feels to do sets with just 5 or 10 lbs. After enough reps your forearms will burn like hell, and you should just push through and keep going, always keeping elbows locked and a very complete rotational range of motion in your wrists.

If you're a badass this is a great thing to do at the very end of your lift after you've been gripping weights for an hour or more. Do that consistently and your forearms will get strong.

same old shit, sixes and sevens Shaft...
02-21-2015 05:31 PM
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Post: #5
RE: Forearm hypertrophy
pinwheel curls did it for me
02-21-2015 05:35 PM
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Nascimento Offline
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Post: #6
RE: Forearm hypertrophy
I'm going to experiment with some different types of curls. I'm also going to start pushing my limits more on the farmers walks, and dedicate more time to them.

Nice find with the wrist rollers. I think I've only seen those used once, ever.
02-21-2015 06:26 PM
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rdvirus Offline
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RE: Forearm hypertrophy
Barbell collars can produce a pretty good burn in your forearms if you squeeze them repeatedly. My dad used to have them laying around when I was a kid. Dont think he realized they were for barbells haha. Good for grip strength as well. Nothing like a strong handshake..

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02-21-2015 06:40 PM
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Moma Offline
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Post: #8
RE: Forearm hypertrophy
Fat Gripz are probably my best apparatus of the 21st century, Nascimento. Seriously, invest in those and leave your ego in the bag when using them.

Thank me later.

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02-21-2015 07:12 PM
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Hannibal Offline
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Post: #9
RE: Forearm hypertrophy
50 rep wrist curls, along with hammer curls, fingertip pushups, and general high volume pulling work along with heavy carries.

http://chaosandpain.blogspot.com/2010/08...8fc93d5a97

Not safe for work. Glenn MacCharles has some huge forearms, they're bigger than his upper arm.

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02-21-2015 08:40 PM
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Travesty Offline
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Post: #10
RE: Forearm hypertrophy
Wait "forearm hypertrophy" isn't a just a euphemism for furious fapping?
02-21-2015 08:42 PM
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aeroektar Offline
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Post: #11
RE: Forearm hypertrophy
I've been doing weighted (alternating between 25 and 50 lbs) pulls and chins on a door frame for a few months, its literally just a piece of wood at a right angle, not much to grab. Forearms have gotten noticeably bigger and more cut up, all kinds of muscles starting to pop out of places, and overall hand and arm strength has improved a lot.
02-21-2015 10:41 PM
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Post: #12
RE: Forearm hypertrophy
I've never known someone who can do heavy barbell (upper body) exercises not have large forearms.
02-22-2015 08:30 AM
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RichieP Offline
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Post: #13
RE: Forearm hypertrophy
(02-22-2015 08:30 AM)CrashBangWallop Wrote:  I've never known someone who can do heavy barbell (upper body) exercises not have large forearms.

I know a few, including myself. I have slender forearm bones, small wrists, and I have to deliberately train those muscles otherwise they look disproportionately small. And that's even while I'm doing weighted chins, deadlifts, heavy presses and curls, and my upper arms, shoulders and back are looking beast.


What works for me:

-Behind-the-back wrist curls
-Reverse-grip barbell curls (straight bar) - targets the brachiadorialis(?) cant remember the name, but its the "top" muscle on your forearm. Hammer curls wont get it... use the straight bar.

What didnt work:

Grip work( grippers) or static holds or heavy deadlifts. All improve grip strength... but did very little for my forearm size.
(This post was last modified: 02-22-2015 08:48 AM by RichieP.)
02-22-2015 08:44 AM
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Staffled Offline
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Post: #14
RE: Forearm hypertrophy
I've also had (and am still having) the same issue.
My wrists are exactly the same as yours in size (16.5cm). My forearms at their widest point are 29.5cm flexed/28.5cm unflexed.

What I've been doing for the past 6 months (since I started weightlifting regularly):
I train forearms twice a week. It may sound like much, especially considering the fact that you are inevitably training them along with other muscle groups as well but I believe that when you have this issue, this overwork is necessary.

My forearm routine is pretty simlple. At the moment what I am doing is:
-5*12 reps of dumbbell reverse curls
-5*10 reps of dumbbell wrist curls

I think that even if you consider this an overkill, it is worth it. After chest and shoulders, when you are wearing a T-shirt (especially if the sleeves are not very tight fitting) this is the third most prominent muscle group that women will notice.
02-22-2015 07:38 PM
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TravelerKai Offline
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Post: #15
RE: Forearm hypertrophy
Other than doing rolls for grip strength, you can also do Chainsaw rips as well.




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02-26-2015 11:30 AM
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Dusty Offline
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Post: #16
RE: Forearm hypertrophy
Dead lifts.

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02-26-2015 11:53 AM
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Oz. Offline
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Post: #17
RE: Forearm hypertrophy
(02-21-2015 08:40 PM)Hannibal Wrote:  http://chaosandpain.blogspot.com/2010/08...8fc93d5a97

Thank you for this helping me find this blog
Mindblown

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
02-26-2015 03:12 PM
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Virtus Offline
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Post: #18
RE: Forearm hypertrophy



"Virtus"
02-26-2015 04:24 PM
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Hannibal Offline
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Post: #19
RE: Forearm hypertrophy
(02-26-2015 03:12 PM)Oz. Wrote:  
(02-21-2015 08:40 PM)Hannibal Wrote:  http://chaosandpain.blogspot.com/2010/08...8fc93d5a97

Thank you for this helping me find this blog
Mindblown

What's really is a damn shame is that blogspot is going to take away everything he's written if he doesn't get rid of the porn.

But yeah, most everything he writes is solid gold. I don't evangelize what he writes, but I do train the way he says.
-Focus on major compound movements with 85-95% of your one rep max
-The majority of your workouts show be heavy, low rep type training
-If you're too tired to lift heavy, take a light day (which looks like doing a shitload of dips and chins, or anything to get a massive pump that day)
-don't be afraid to do some assistance work or train the same bodypart for days on end if it's not where you want it to be, so long as you don't use the exact same exercises or rep/set scheme.
-you can train harder and more often than you think

I don't know if it's the most effective form of training, but it's certainly the most enjoyable form of training. I don't get bored doing the same shit every day I walk into the gym and my lifts have gone up.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
(This post was last modified: 02-26-2015 05:40 PM by Hannibal.)
02-26-2015 05:37 PM
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