YB
BannerBanner

Forearms

Page: 12 > Showing page 1 of 2
Author
S¬A¬L
Senior Member
  • Total Posts : 138
  • Reward points: 447
  • Joined: 2009/07/24 10:15:13
  • Status: offline
2009/07/25 19:16:42 (permalink)
0

Forearms

Whats the correct rep range for forearm mass?
#1

20 Replies Related Threads

    Owen
    Olympian Member
    • Total Posts : 996
    • Reward points: 3180
    • Joined: 2008/04/22 19:26:40
    • Status: offline
    Re:Forearms 2009/07/26 14:26:59 (permalink)
    0
    Just deadlift, dont bother with forearm exercises.

    #2
    bruce.e
    Senior Member
    • Total Posts : 121
    • Reward points: 6381
    • Joined: 2007/05/26 18:38:41
    • Status: offline
    Re:Forearms 2009/07/27 15:45:27 (permalink)
    0
    i'd like to know this too. Though it's the outside of my forearms which seem small.
    #3
    S777
    Pro-Member
    • Total Posts : 3205
    • Reward points: 2343
    • Joined: 2009/05/02 08:15:38
    • Status: offline
    Re:Forearms 2009/07/27 15:59:59 (permalink)
    0
    personaly I do my wrist flexors/extensors once a week, hit them for 10s usually. I suffer from bad wrists so couldnt really go on any longer unless using a nice pink db in our gym ;-)
    #4
    micky
    Pro-Member
    • Total Posts : 4381
    • Reward points: 9010
    • Joined: 2005/10/09 23:11:35
    • Status: offline
    Re:Forearms 2009/07/27 17:34:52 (permalink)
    0
    There is no particular rep range, just keep the intencity on them and they will grow, barbell curls(straight bar) wrist rolls, reverse curls, chins, deadlift will all help.....
    #5
    S¬A¬L
    Senior Member
    • Total Posts : 138
    • Reward points: 447
    • Joined: 2009/07/24 10:15:13
    • Status: offline
    Re:Forearms 2009/07/27 22:35:06 (permalink)
    0
    Cheers Micky. I was under the impression that it would be slightly higher than the usual 8-12 due to the fact that they are in use so often ala the abs. But I guess your right, stuff like deads, barbell curls and keeping the intensity sick they will eventually pop out!
    #6
    micky
    Pro-Member
    • Total Posts : 4381
    • Reward points: 9010
    • Joined: 2005/10/09 23:11:35
    • Status: offline
    Re:Forearms 2009/07/28 07:44:59 (permalink)
    0
    S¬A¬L

    Cheers Micky. I was under the impression that it would be slightly higher than the usual 8-12 due to the fact that they are in use so often ala the abs. But I guess your right, stuff like deads, barbell curls and keeping the intensity sick they will eventually pop out!


    Just keep the rep range "normal" no need to change too much, and s above!!
    #7
    stidge20
    Universe Member
    • Total Posts : 354
    • Reward points: 7874
    • Joined: 2007/07/02 11:31:18
    • Status: offline
    Re:Forearms 2009/07/29 14:31:55 (permalink)
    0
    SAL, can you do 12 full range chin ups? I would work on that until starting to train forearms directly (obviously still deadlift).

    Reverse curls and barbell bicep curls have helped my forearms grow. Note, for most, it takes time for an unassisted trainer before your forearms noticeabley grow.
    #8
    S¬A¬L
    Senior Member
    • Total Posts : 138
    • Reward points: 447
    • Joined: 2009/07/24 10:15:13
    • Status: offline
    Re:Forearms 2009/07/29 16:37:58 (permalink)
    0
    Cheers for the advice Stidge, i cant help it mate. I'm one of those blokes that wants his lower bi's, tris and forearms to look 'full' when wearing a t-shirt!!
    #9
    stidge20
    Universe Member
    • Total Posts : 354
    • Reward points: 7874
    • Joined: 2007/07/02 11:31:18
    • Status: offline
    Re:Forearms 2009/07/29 16:43:46 (permalink)
    0
    Sure, when i first started i had massive biceps and smallish forearms. When i got my deadlift and reverse curl up this improved things and forearms came more into line. I think if you started on the chins, it would jsut give you a more powerful looking all round physique to start with IMHO.

    Never found the grippers have done an awful lot for forearm size btw.
    #10
    stidge20
    Universe Member
    • Total Posts : 354
    • Reward points: 7874
    • Joined: 2007/07/02 11:31:18
    • Status: offline
    Re:Forearms 2009/07/29 16:45:38 (permalink)
    0
    Also, you need big triceps for your above requirement. So make sure your tricep technique is good and you squeeze at the top of the contraction.

    When the triceps get bigger it makes a MASSIVE difference to 't-shirt' arms, than jsut big biceps (which look awful).

    But again IMO there is nothing worse than big arms and no back/chest so hit those chins for 12 and make sure you can do 20 dips before hitting the direct tricep work.
    #11
    nwalsh011
    Universe Member
    • Total Posts : 286
    • Reward points: 1862
    • Joined: 2008/03/05 15:33:15
    • Status: offline
    Re:Forearms 2009/07/29 17:08:51 (permalink)
    0
    i woudlnt worry about training them directly. soon as you start to go heavy on the deads/shrugs youll see some rather quick gains as your body realises "ARRRRGH NEED MORE GRIP!"

    Well, i did, might not be what everyone gets though.
    #12
    stidge20
    Universe Member
    • Total Posts : 354
    • Reward points: 7874
    • Joined: 2007/07/02 11:31:18
    • Status: offline
    Re:Forearms 2009/07/29 17:26:24 (permalink)
    0
    SAL Onem ore thing, I've jsut started donig barbell farmer's walks.

    These might be a good excercise for you with good form (get someone to show you). I can reallyfeel the pump in my forearms after these. I guess  due to constant tension.

    I have not been donig them long enough ot see any direct size difference yet though.
    #13
    IREZUMI
    Senior Member
    • Total Posts : 224
    • Reward points: 1866
    • Joined: 2009/03/12 17:03:05
    • Status: offline
    Re:Forearms 2009/07/29 22:30:59 (permalink)
    0
    stidge20


    But again IMO there is nothing worse than big arms and no back/chest so hit those chins for 12 and make sure you can do 20 dips before hitting the direct tricep work.

    Being able to dip and chin for those reps means nothing,any skinny runt could hit those numbers with a few weeks training,years ago at 11 stone i could easily do weighted chins and dips for high reps yet had puny 14 inch arms and a whopping 42 inch chest.
     
     
    #14
    superflyguy
    New Member
    • Total Posts : 83
    • Reward points: 6161
    • Joined: 2005/11/15 20:04:52
    • Status: offline
    Re:Forearms 2009/07/30 08:58:25 (permalink)
    0
    stidge20

    SAL Onem ore thing, I've jsut started donig barbell farmer's walks.

    These might be a good excercise for you with good form (get someone to show you). I can reallyfeel the pump in my forearms after these. I guess  due to constant tension.

    I have not been donig them long enough ot see any direct size difference yet though.


    Hey ho stidge20, whats the technique for these?

    Whats the added advantage doing these?

    Thanx 
    #15
    Rocky
    Senior Member
    • Total Posts : 161
    • Reward points: 3712
    • Joined: 2009/07/05 20:20:27
    • Status: offline
    Re:Forearms 2009/07/30 11:40:47 (permalink)
    0
    Exercises like farmers walk/static holds will condition your grip....For added effect,do it with a thicker bar/sleeve.I've seen many guys use a section of scaffold pole-Thread the dumbbell/barbell through,add the weight,and do what you want....Only really useful for exercises with minimum movement...You don't want the bar rattling around inside.

     You can buy things called fat gripz that go over dumbbell handles(but can be used on barbells and E-Z bars,etc).They are a snugger fit.

     I find them really effective when curling....I've never tried/probably never would use them for a compound exercise like deadlifts incase the grip work takes priority over form...You do find yourself concentrating more on squeezing the 'bell to keep hold.

     You could also use kettlebells...The majority have thick handles.
    #16
    Rodger
    Pro-Member
    • Total Posts : 5550
    • Reward points: 7600
    • Joined: 2004/01/20 14:40:58
    • Location: Lancaster, United Kingdom
    • Status: offline
    Re:Forearms 2009/07/30 12:45:50 (permalink)
    0
    hammer curls maybe?? on top of what has been mentioned

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #17
    S¬A¬L
    Senior Member
    • Total Posts : 138
    • Reward points: 447
    • Joined: 2009/07/24 10:15:13
    • Status: offline
    Re:Forearms 2009/07/31 15:56:14 (permalink)
    0
    Stidge, I took your advise on trying the old farmers walk. (I was working nights, corporate security) I took 2 of those water bottles, the massive ones you get in office buildings, they have perfect thick handles too. The thing is as I was trying to get through the door, rather than putting one down and opening the door, I tried to rest one on my knee and grab the door handle. Well I think you know what happen next- smash and splash!
     
    I spent the next hour mopping up the equivalent of the river Thames!
     
    I'm going to give it another go tonight, this time I'll use a trolley to take them to point A!
    post edited by S¬A¬L - 2009/07/31 16:23:23
    #18
    stidge20
    Universe Member
    • Total Posts : 354
    • Reward points: 7874
    • Joined: 2007/07/02 11:31:18
    • Status: offline
    Re:Forearms 2009/08/04 09:26:38 (permalink)
    0
    IREZUMI

    stidge20


    But again IMO there is nothing worse than big arms and no back/chest so hit those chins for 12 and make sure you can do 20 dips before hitting the direct tricep work.

    Being able to dip and chin for those reps means nothing,any skinny runt could hit those numbers with a few weeks training,years ago at 11 stone i could easily do weighted chins and dips for high reps yet had puny 14 inch arms and a whopping 42 inch chest.
     
     

    You are talking rubbish. Not "any skinny runt" can dip 20 times- this is with good form. You were probably emphasising the chest more. Your regime may have been focused towards chest, lots of reasons for the results you state.
     
    Dips & chins are great bang for buck tricep/bicep excercise at any level. Assuming he is trying to gain muscle, I would focus on being able to complete these first.
     
     
    #19
    stidge20
    Universe Member
    • Total Posts : 354
    • Reward points: 7874
    • Joined: 2007/07/02 11:31:18
    • Status: offline
    Re:Forearms 2009/08/04 09:27:50 (permalink)
    0
    Hi Sal,
     
    haha yeah mate it will make your whole body stronger. (not really a traditional Bodybuilding move but still useful!)
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5