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Direct forearms workout
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Author:  Eternal-Water [ Tue Oct 06, 2015 3:36 pm ]
Post subject:  Direct forearms workout
How many of you guys hit forearms directly and what do you do?

They are my "lagiest" body part which is a shame as they are the most visible.
My hands used to give out before the target muscle on pullups, rows, deads etc but that is no longer the case. I do those exercises without straps and they no longer challenge my forearms, only the target muscles (which is good).

So just doing heavy compounds strapless isn't going to give me the forearms I want.

When I hit them directly I do 4/5 sets of behind the back barbell wrist curls to work the under side of the forearm, followed by 4 sets of reverse barbell curls to hit the top half of the forearm. Then I finish with a couple of sets of deadhangs to failure or holding heavy dumbells static for as long as I can to hit the whole forearm from the endurance side of things.

I have seen some size gains from this but not too much to shout about, forearms still quite skinny.
What is your opinion of my forearm work?

Any suggestions for improving it? Also is high reps/low weight or low reps/high weight better for the muscle fibres involved for hypertrophy?

I'd love a pair of Andy Murray forearms
Image
Author:  Style981 [ Tue Oct 06, 2015 6:58 pm ]
Post subject:  Re: Direct forearms workout
Hey Man. I've experienced a similar problem. Whenever I was working out my biceps, my forearms would give up before I could really work my biceps. The solution I personally found was to include 3-4 sets of forearm exercise at the end of your daily workout.
Take a bicep rod and do as many reps as you can until your forearms give up. (See images below). 3 to 4 sets daily would be fine. Do it both ways (bottom side up and in bicep curl position).

Personally I used that cable curl to do this instead of using a rod. Reason is that cable is easy and you can do more reps without putting unnecessary burden of balancing the rod. The more weight the more wider the wrists (and stronger too).

Attachments:
drobson47_2_big.jpg
drobson47_2_big.jpg [ 53.76 KiB | Viewed 6046 times ]
File comment: You don't have to pull all the way up. Just a little up and down. (watch some video if you dont understand it)
wristcurl2.jpg
wristcurl2.jpg [ 23.64 KiB | Viewed 6046 times ]
Author:  Eternal-Water [ Wed Oct 07, 2015 1:24 pm ]
Post subject:  Re: Direct forearms workout
Thanks for the reply. I will take that advice and increase my forearm sessions, until now I've just been doing 1 a week.

I tried that movement today where you have the bar on the bench in the hands curling up with your hands. I've never felt a burn in the bottom of the forearm like it before.
Author:  Style981 [ Wed Oct 07, 2015 5:51 pm ]
Post subject:  Re: Direct forearms workout
Quote:
I've never felt a burn in the bottom of the forearm like it before.
You are welcome. That's what its intended for. I used to ignore it too until I realized its actually preventing me from growing even biceps.
Author:  Eternal-Water [ Thu Oct 08, 2015 3:00 pm ]
Post subject:  Re: Direct forearms workout
Wow, today I woke up with minor DOMS in the underhalf of the forearms :) I didn't even know you could get DOMS in the forearms with them being so endurance based.
Author:  Style981 [ Fri Oct 09, 2015 10:38 am ]
Post subject:  Re: Direct forearms workout
Quote:
Wow, today I woke up with minor DOMS in the underhalf of the forearms :) I didn't even know you could get DOMS in the forearms with them being so endurance based.
Great man, good to hear that. Keep it up (Y)
Author:  freewheelin1988 [ Tue Sep 06, 2016 3:12 am ]
Post subject:  Re: Direct forearms workout
Farmers walks and heavy deads, hold at the top.
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