MESO-Rx
Anabolic Steroids
Massive Forearms!
- Thread starter Nitrust
- Start date
Str8Shooter
New Member
I'm sure you know all the standard moves. My favorite (and my small gym has the set up) is the pvc pipe with long piece of rope attatched, you can put the amount of wieght you want on the rope and roll it up forward, then down backward, or viceversa.
I do the standard "sit on flat bench and rest ez-curl on my knees" and do forearm curls for a set, then go straight to rolling the rope up, then back to reverse forearm curls, back to the rope.
The pump and burn are excrutiating, just the way you want it.
The forearms are designed more for endurance, so holding in the top position to maximize time under tension is good.
I do the standard "sit on flat bench and rest ez-curl on my knees" and do forearm curls for a set, then go straight to rolling the rope up, then back to reverse forearm curls, back to the rope.
The pump and burn are excrutiating, just the way you want it.
The forearms are designed more for endurance, so holding in the top position to maximize time under tension is good.
Str8Shooter
New Member
Personally, I've always just done one (just about every lift uses them indirectly), but I'm sure the forearms can take as many beatings as you want to give them, better than just about any other group.
Depends on your job but, I read up a few months ago about different forearm exercises to add in for my routine and came across info on using a rubber band or two wrapped around your fingers. You open your fingers wide and slowly relax them with the band giving resistance. I figured what the hell, I'll try it since it's something easy to do while I'm at work. It is just something simple but it really has given my forearms a little boost and I pretty much forget I'm doing it until I realize my arm is tired.
Aside from that, the rope device and reverse curls are my go to as mentioned above.
PS followed/following your logs, well done.
Aside from that, the rope device and reverse curls are my go to as mentioned above.
PS followed/following your logs, well done.
Str8Shooter
New Member
Hammer curls also put an extra slab of meat on that part of your forearm that gets bigger as it tapers up to your elbow (you can see it if you bend your wrist back forcefully) makes a big difference on size. It's more in the "midle of your forarm than top or bottom.
And if you're focusing on forearm size, skip the ez curl, and do forearm curls with DBs, so your dominant arm doesn't rob the other one.
And if you're focusing on forearm size, skip the ez curl, and do forearm curls with DBs, so your dominant arm doesn't rob the other one.
RodgerThat
New Member
Do Ed Coans barbell grip, it has made my forearms grow so much in 1 month alone. Put 135 on a barbell and grab it with one hand off of pins in the squat rack and hold it for as long as possible then switch, repeat 4 times then do the pipe/rope roll and you'll have a crazy pump
I do curls but with my hand on the top of the bar. Palms facing down.
Pronator twists. Elbows bent like hamer curls, leave them bent parallel to ground and twist slowly hands/weights.
Then the rest the others said. I do this on arm days. Used to do it 2x a week with arms, but wanted to get bigger delts and traps so switching off with forearms.
If you don't use any wrist straps for lifting, which I do, I get the most horrible forearm pumps but my forearms get bigger. Especially bench and deadlifts and lat pulldown.
Pronator twists. Elbows bent like hamer curls, leave them bent parallel to ground and twist slowly hands/weights.
Then the rest the others said. I do this on arm days. Used to do it 2x a week with arms, but wanted to get bigger delts and traps so switching off with forearms.
If you don't use any wrist straps for lifting, which I do, I get the most horrible forearm pumps but my forearms get bigger. Especially bench and deadlifts and lat pulldown.
This is extremely helpful in treating some cases of forearm/elbow tendinitis.
Being tall or having a wide wingspan has nothing to do with the reason your forearms are lacking. Plenty plenty of big guys and bigger (taller) who have 4x4 for forearms and never train them.
I get most of my forearm size from pulling (back day). Never use aids like straps. Also I used to masterbate as a teen way too much. Maybe that's why...
I get most of my forearm size from pulling (back day). Never use aids like straps. Also I used to masterbate as a teen way too much. Maybe that's why...
ruckin
Member
I noticed when I started doing high rep dumbbell shrugs recently that they've been destroying my forearms, even though I do them for my traps.
D-Ballin
New Member
All great suggestions.
Also, anything I can handle without crushing my self, I do with a thumbless grip. Higher rep deads, chins, and rows like that really tear them up. I only do 3 sets of forearm isolation a week, and combined with the grip, it has them growing in perfect proportion to the rest.
Also, anything I can handle without crushing my self, I do with a thumbless grip. Higher rep deads, chins, and rows like that really tear them up. I only do 3 sets of forearm isolation a week, and combined with the grip, it has them growing in perfect proportion to the rest.
Build hand and grip strength, exercise wrist, and increase forearm muscle with NSD Spinner!
Try the powerball, it's great for travel or just sitting around the house and will burn your forearms as often as you can handle it.
Try the powerball, it's great for travel or just sitting around the house and will burn your forearms as often as you can handle it.
Have you tried
RodgerThat
New Member
My cheesy hand grips that I take on vacation are 350pound squeezers pretty sure that's gonna work better then a spinning ball. Plus mine cost 5 bucks at my local supps shop and started at 150-200-250-300-350 still can't do a 400 but I like the progessive ability with those.
bhog
New Member
I wish I would've started working my forearms long ago. Now I'm playing catchup with my grip and incorporated farmers walks on my volume squat days. I may try that rope trick , I'm sure I have a dowel in the shop somewhere.
