(Original post by BillyBongos)
High reps=indurance. Imagine doing 1000 reps for forearms... you won't get big forearms, and won't be able to lift very heavy - it will be more aerobic. Same for abdominals, its no good doing 1000's of reps there either. Or even doing 15+reps. Your core lifts should be hard and with heavy weight to stimulate them. If you want strong thick forearms then, there's no substitute for a strength training program. Do all the hard & heavy lifts that no one likes to do (see #1). Another urban legend is that people think they can build thick six-pack abdominals by doing crunches/situps, and leg raises too - you can't. That's like saying you can build a thick lower back by doing good mornings - you can't do that either. But if you put heavy weight through your core/arms, they will respond. stick to multiple group exercises, at least for the 1st year.
Do not bother with wrist curls, biceps curls / hammer curls for now. Those exercises are for intermediates/advanced athletes, when your arms are 16+inches, and they have lots of muscle to recover. remember biceps / triceps / forearms are a very small muscle group and can fatigue easily, when compared to legs, or back. You probably won't see a guy with big forearms, and a relatively skinny body. Hit them hard, and fatigue them early. Build up to putting maximum weight, and maximum effort, for 5reps.
1 *Squats, Bench, Dead-lifts, Chins, Dips, Rows.* in the 5x5range initially, then 2x5 range as you get onto 1.5xbodyweight to conserve energy, and move onto personal bests..
2 You have to get strong first, then move onto bodybuilding, if that's what you wish.
3 With a 2xbodyweight exercise (squat/deadlift, 165kg and 100kg bench-press), you will get super strong, and your arms/forearms won't stay skinny.
4 Eat healthy, get lots of sleep, get exercise tips from a strength trainer
5 It takes 14lbs/1stone to put on 1" on your arms: forearms.
6 Go and talk to a professional athlete
7 This site will really help you out and motivate you http://stronglifts.com/stronglifts-5...ining-program/
8 Gym sessions should be mon/wed/fri - max 1hr, 3x a week. with cardio 3x20mins a week.
9 design a good plan and stick to it, writing down your lifts, each week. To motivate you, have pictures around of men with big forearms, magazine articles, and even take photos/measurements of yourself, as a before and then after you reach your goals to motivate you. To really get anywhere, this won't take a few weeks, you are looking at months and years of training.
10 Try to eat every 2.5-3hours too
9am, 12, 3pm, 6pm, 9pm etc... and try to record everything you eat, and not get too fat!
Trained over many years, at one of the best bodybuilding (Mr Britain) / power-lifting gyms in the UK, with athletes who hold UK, European, and World record lifts. Remember that even Arnold Schwarzenegger was a record holding athlete in power-lifting, before he went onto bodybuilding.
Pm me if you need any help.