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The forearms

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mrblack
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2004/03/25 22:32:36 (permalink)
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The forearms

i have started lifting quite vigrously as of late...

just my arms

my routine contains pushups, pull ups, dips, curling with dumbells, and bar, benching 2x a week.

i usually split those into 2 days, and lift everyday (Exeption being forearms)

primarily, im looking to gain some bulk on my arms.

And for the most part, i'm getting decent gains. I'm not going for a bulking diet, and havn't changed anything in my diet which naturally contains 1.5 grams of protien for my body weight.

What concerns me, however, is the fact that i'm not gaining anything on my forearm. My biceps are getting bulkyer, and i added an inch in less than 1 month (not flexed), however nothing on my forearm..

the forearm itself becomes very sore during curling dumbells, and the bar, as well as the dips.

Is there some certain exercise or lifting i need to be doing to isolate this muscle so it grows??

i know this is a nutrition forum, but anyone have any advise for me?
#1

10 Replies Related Threads

    mrblack
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    RE: The forearms 2004/03/25 22:35:18 (permalink)
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    and i might add this is a pretty dire situation here

    i myself am 155 and 6'1 and have extremly slendor arms and a bodyfat of under 10%

    my biceps actually are starting to look pretty decent unflexed even, and i'm showing visible defintion. However the forearms are laughable at this point, and my arm is very uneven. I have the forearms of a 110 pound model, it is very embarassing..
    #2
    Boxer
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    RE: The forearms 2004/03/25 22:52:32 (permalink)
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    You need a new routine.
    #3
    mrblack
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    RE: The forearms 2004/03/25 23:45:06 (permalink)
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    why, im getting awesoem str gains and increasing bicep size


    #4
    drab4
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    RE: The forearms 2004/03/25 23:46:42 (permalink)
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    Yep, sounds like you are overtraining mate.
    #5
    drab4
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    RE: The forearms 2004/03/25 23:48:06 (permalink)
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    Can you explain your routine a bit more also mate.....

    How many reps, sets, order of exercises etc.
    #6
    IrishRunt
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    RE: The forearms 2004/03/26 03:47:36 (permalink)
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    could depend on your age. when i first started lifting my forearms were not very big but then as i got older my forearms seemed to grow. could be the way i was working them but i didn't really do any direct forearm exercises. i don't know if this is true for everybody but it seemed that way for me.
    #7
    theflesh
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    RE: The forearms 2004/03/26 04:25:11 (permalink)
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    add in some forearm work to you lifting bro. do grip work grap a couple 10s in each hand, make it so the 10's are facin eachother so the smooth side out then hold them for a min do that 3 times. then do the same thing with heavy dumbells. there are plenty of forarm workouts to, i always do mine last in the workout because my forarms are so pumped after i work them i cant use them hahaha

    theflesh
    #8
    PJH20
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    RE: The forearms 2004/03/26 10:04:24 (permalink)
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    My forearms look really small at certain angles but when i flecx my bicep in front of the mirror the forearm looks much bigger and defined.
    #9
    MT student corporal
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    RE: The forearms 2004/03/26 14:51:35 (permalink)
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    Try going to a iron foundry or if you know a welder,
    get them to weld a metal pipe around the bar about 3in in diameter,
    do curls with this and you forearms will grow and grow again.
    There called thick bars and im hard pushed to find anything better for massive lower arms.
    #10
    ironix
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    RE: The forearms 2004/04/06 00:50:10 (permalink)
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    Hey everyone, if you are still wondering about how to get large forearms then I might be able to help you out. There are a few things you must do and do them quite often to get big forearms. First of all I usually do forearms about 2 to 3 times a week, 3 preferably. I will usually do them when training biceps, back and legs. This works tremendously for me. Stick to the basics as well, palms down forearm curls, and palms up forearms curls. They both will trememdously make your forearms grow, also another awesome piece of equipment for forearms is the (i dont know the name :S) v shaped spring forearm squeezer haha. I find that very helpful. I also heard a myth or fact im not sure that forearms can be worked every day and I was wondering if anyone knew what the truth was because if so I am going to start to do 300 squeezes (150 in each hand) a day for maximum forearm growth. Last but not least I would say just keep it up dont loose faith it will come in time. You can do all sorts of variations of forearm curls so be creative. :D
    #11
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