Wrist and forearm work?

[Ironguruera]

Ok so I've noticed since I started benching heavy even with hardcore wrist wraps my wrists and forearms seem weak and pathetic.

been doing the standard bar curls supersets, cables etc u name it. Roll a rope up dowel, ironmind forearms curl thing. Ill ramp it up but fuck seems like nothing does shit to make them grow. I can punish them until
I can't grip shit.

Anything u guys do? My wrists are tiny.

I've found my weakest links and Im working on it!!

Tried benching 335 today. Didn't like how my wrists felt at all.

[zedhed]

Re: Wrist and forearm work?

Overhand curls with an EZ bar. Forarms have massive endurance so I do 10x10. Work them up to 2x/week. Rollers and wrist curls never did shit for me either size wise. Mine are still small but improving noticeably.

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[Ironguruera]

Re: Wrist and forearm work?

Funny I was thinking just that at some odd hour....Larry Scott said do the reverse curls on a machine vs the bar and do the middle 2/3rd of the movement. Ill check these out and report back. The pussy ass curls don't do shit with that toddler weight bar. Gotta find a way to move some weight! Ill try that 10x10 they sure can take a brutal punishing....on par with calves. Stubborn assholes

[zedhed]

Re: Wrist and forearm work?

Exactly bro. They are endurance muscles. After your 4th-5th set you should really be struggling to get the full 10 reps in. By the 7th set that should be impossible. By the 10th set you will be down to 3-5 reps. Continue with this weight till you get all 10x10 then add 5-10 Lbs.
Do all sets at the same weight. Do not subtract weight but you can subtract sets till you are able to get the full 10x10.

[Ironguruera]

Re: Wrist and forearm work?

Exactly bro. They are endurance muscles. After your 4th-5th set you should really be struggling to get the full 10 reps in. By the 7th set that should be impossible. By the 10th set you will be down to 3-5 reps. Continue with this weight till you get all 10x10 then add 5-10 Lbs.
Do all sets at the same weight. Do not subtract weight but you can subtract sets till you are able to get the full 10x10.

Ace! Will do chief!

[Big Hoss]

Re: Wrist and forearm work?

You can also supplement those spring-loaded wrist grips too. I use them at home, at the office, etc. Helps me tremendously.

[socialmisfit]

Re: Wrist and forearm work?

Sounds a little odd, but you can get a 5 gallon bucket and fill it with either sand or rice and dig your hands to the bottom, pull them out. Rinse and repeat. Oh yea wear gloves!

[Ironguruera]

Re: Wrist and forearm work?

Exactly bro. They are endurance muscles. After your 4th-5th set you should really be struggling to get the full 10 reps in. By the 7th set that should be impossible. By the 10th set you will be down to 3-5 reps. Continue with this weight till you get all 10x10 then add 5-10 Lbs.
Do all sets at the same weight. Do not subtract weight but you can subtract sets till you are able to get the full 10x10.

How many seconds rest between sets on the 10x10 zed?

[zedhed]

Re: Wrist and forearm work?

60 or less bro. I generally do 60 cuz I am adding weight every week,

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[Ironguruera]

Re: Wrist and forearm work?

Show off lol. I'm excited to try it out.

[zedhed]

Re: Wrist and forearm work?

If you can stick with it I you will like the results. But this is not a strength workout so keep that in mind. This is a mass producer.

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[Ironguruera]

Re: Wrist and forearm work?

I need both look at these terrible things!!

What will induce strength then?

[zedhed]

Re: Wrist and forearm work?

Dead lifts, static holds, underhand 45°bent over bbl rows, rackpulls. Prertty much anything holding heavy ass weight.
Work your for arms 2x/ week. Mass one day and strength the other. You should do a log on it.

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[Ironguruera]

Re: Wrist and forearm work?

Ill do my best to keep at it. Been a busy week.

[mj_0360]

Re: Wrist and forearm work?

I used the flat barbell accessorie w rollers on the grip yesterday for my forearms, after I trained bis and tris. I gripped it buckle up and did reverse curls and forearm curls til it burned to bad to do any more! lol I might not be using the correct terminology but you get the point.