Forarm developmen...static holds or curls??

[zedhed]

So what works best for you,
Static Holds with dam heavy weights..
or..
Good old wrist curls, normal grip, reverse grip?

I wanna know cuz mine are way less then spectacular.

[artman115]

Pinwheel curls and heavy barbell wrist curls to failure. Sometimes Dbell curls with forearm supported by bench and wrist hanging over edge. Occasionally reverse curls from the lower pulley when I'm isolating or adding widowmakers

[Ironguruera]

Nothing works for me. Giant sets, high rep, low rep heavy weight u name it. I get a great pump and go until I can barely hold the bar. Not much growth happens.

[zedhed]

Ok so looks like both of yous do reps and sets of various wrist curls. Me too...BUT gonna stop that and start doing just overhand curls and tons of static holds. Something completely new for me at any rate.

[AgentYes]

Meadows says High rep short rest between sets reverse curls. He also uses hammer curls I can't do any unilateral work so I can't speak to those the reverse curls def. Hit the forearm.

[Bruiser]

Static holds, plate pinches, heavy grips.

[SisterSteel]

Masturbation has worked well for me :rolleyes:

[Ironguruera]

Masturbation has worked well for me :rolleyes:

Pics or it never happened lol.

[SisterSteel]

Pics or it never happened lol.

Pics??? I'm surprised you didn't say vid or it never happened, lol.

[Fuelfan]

My friend I work out with has these massive 16 inch forearms so I've been doing what he does. All he uses is a cable machine with a handle grip. 4 sets of 10 as heavy as possible curling the wrist in towards the body, 4 more sets curling down and then switch to the straight bar and another 4 sets palms down curling up. Works damn good! Give it a try!

[Fuelfan]

Oh and sister.....video or it never happened! Lol

[artman115]

Jesus Fuel.. 16"??? Is his name Popeye?

[Ironguruera]

Pics??? I'm surprised you didn't say vid or it never happened, lol.

Post up then lol! don't forget to show us lot of those wild legs u have

[Ironguruera]

My friend I work out with has these massive 16 inch forearms so I've been doing what he does. All he uses is a cable machine with a handle grip. 4 sets of 10 as heavy as possible curling the wrist in towards the body, 4 more sets curling down and then switch to the straight bar and another 4 sets palms down curling up. Works damn good! Give it a try!

I'll check this out

[kazman68]

They are pretty genetic controlled like calves, this is one muscle group I don't have to directly work, This is no bs they were 17 1/2 at once, I will have to post a wrist to forearm ratio pic, it freaks people out.(even now) Lots of heavy lifting really helped mine lifts where you use a lot of weight and have to grip,(deadlift,rows,pulldowns etc..) I would also carry dumbbells back to the rack with just a couple fingers, to strengthen my hands, (depending on what kind of dumbbells you have). Oh yah I did jerk alot, my sex drive was insane when I was younger...

:o

[SisterSteel]

Try doing some farmer's walk for forearm development.

And vid's aren't free....;)

[Fuelfan]

Try doing some farmer's walk for forearm development.

And vid's aren't free....;)

I'm sure we could work something out!

[Ironguruera]

Try doing some farmer's walk for forearm development.

And vid's aren't free....;)

Lol we talking live feed here? if I dig hard enough will I find vids of u lol? I have of a few girls at my gym. A guy I work with is in love with Larissa reis. She goes to his gym. I found some nice pics of her for him lol!

[SisterSteel]

Lol we talking live feed here? if I dig hard enough will I find vids of u lol? I have of a few girls at my gym. A guy I work with is in love with Larissa reis. She goes to his gym. I found some nice pics of her for him lol!

LOL.

There are tons of vids of me out there but not like that. Sorry. Those things I don't share with just anyone. ;)

[smoovy]

Farmer walks. You'll def feel that in your forearms, go as heavy as you can hold for 30-60 seconds, 3-4 sets 2 days a week. Palms down BB curls and DB hammer curls.

[zedhed]

Ok looking good and lots of gr8 advice and gr8 other too SS!!
But I agree vids or it didnt happen.....
Anybody ever try using jump stretch bands for forarms for static work?

[Ironguruera]

U know I used to do farmers walks and liked them. I'll add those back in. They are great for grip!

[SisterSteel]

If you want to get more out of your farmers walk, pick up a pair of fat gripz. They will make it more difficult to hold onto the DB's you use and work your forearms more.

[Ironguruera]

If you want to get more out of your farmers walk, pick up a pair of fat gripz. They will make it more difficult to hold onto the DB's you use and work your forearms more.

I saw those before. Wasn't sure if they are junk so I was hesitant.

[SisterSteel]

I saw those before. Wasn't sure if they are junk so I was hesitant.

No, they're not junk. They're a great training tool to add to your arsenal. You can also use them when you bench and overhead press.

[ordawg1]

Masturbation has worked well for me :rolleyes:

Damn-no wonder I have massive forearms !!Thanks Sissy-I will add more reps and sets-OD

[chrisotpherm]

Damn-no wonder I have massive forearms !!Thanks Sissy-I will add more reps and sets-OD

Lol. I take a very east approach to forearm development as we use them in just about every exercise we do and have to be careful not to over use them and create subtle injuries such as tendonitis as well as ruin the legements and cartlidge around the area. As the wrist itself are made up of really nothing as far as no real thick muscle mass around them and to much heavy weight or use can like I said ruin them.

I personally use forearm curls and reverse forearm curls with dumbbells for development and that is it. Use moderate weight never heavy as already discussed avove and allow the other exercises such as curls, bench, rows etc... to help build them up.

Another great workout us taking a plate wait, tying it off with a 5-6ft rope attached to a 2-3ft bar of some sort and rolling it up for 2-3 sets. This helps with full ROM and as long as the weight is not extremely heavy will allow positive building.
Again be careful how much you work out the forearms as its not the muscles buy the wrist tendons and legements we have to be mindful of and try and avoid any injuries.

Just my two cents.

[SisterSteel]

Damn-no wonder I have massive forearms !!Thanks Sissy-I will add more reps and sets-OD

See and they said working out isn't fun.... what do they know. lol ;)

[Fuelfan]

See and they said working out isn't fun.... what do they know. lol ;)

Damn girl! Ya get an old guy like me reading stuff like that while i'm on TNE and Cialis I can feel my forearms growing as I write this! Lol

[smoovy]

Zed-

I got a pair of Fat Gripz for this exact reason, they are very effective for the forearms, grip and helping ease the pressure on your joints. However, understand that they force you to strengthen your grip and forearms, so be prepared to drop the weight when you use them, you need to know that prior to getting them because that might not fit into your current goals and might not be worth it for you at this time. I'm glad I have them and I use them here and there, but because strength and size was more important to me when I first got them, I barely used them at first, they just didnt fit into my goals. For example, Farmers Walks will also strengthen your core and traps if you can get heavy enough, however when first using Fat Gripz there's no way you'll be able to go that heavy so it will limit the benefit of Farmers Walks to targeting your forearms, but that might be exactly what you want right now.

I know thats a little long winded but I just wanted to you some more perspective that I didnt have when I first got them. I highly recommend Fat Gripz, just know what your really getting if you do end up getting them.