[physicshelpme]

Okay I have skinny forearms, can someone tell me some exercises i can do at home with dumbbells to get them bigger? Thank you

[BKS]

http://www.exrx.net/Lists/ExList/ForeArmWt.html

[silent ninja]

Remember, too much variety is a bad thing. Your nervous system and muscles can't get used to a movement enough to apply 100% effort.

My forearms are aching a lot today and that's from chin-ups. I'm supposed to be doing deadlifts later but they are seriously screwed

[sam-jennings]

Get a powerball!

[JoeDT94]

Forearms are usually worked quite well during your other workouts, depending on your level of experience it might not be the best idea to isolate them. However if you are advanced, go right ahead with the above comments.

[McHumpy92]

Deadlifts, pull-ups are obvious ones that you should be doing and will help lots. Then the extra more direct work that I do is reverse wrist curls, hammer curls, DOH thicker bar grips, grippers, powerball and I have a sledgehammer I have just bought that I will mess about with and hopefully help.

Basically just do a lot. It's one of those things I expect to look good years down the line, basically when you get to late 20's you want good forearms and a good beard, it is just expected of you to be a man.

[IRL]

Do wrist curls with a barbell, for 50 reps straight. Add weight every session. I heard of a guy working up to 140kgx50reps in this manner and could wrist curl 225kg for a single.

[McHumpy92]

(Original post by IRL)
Do wrist curls with a barbell, for 50 reps straight. Add weight every session. I heard of a guy working up to 140kgx50reps in this manner and could wrist curl 225kg for a single.

No

[silent ninja]

(Original post by IRL)
Do wrist curls with a barbell, for 50 reps straight. Add weight every session. I heard of a guy working up to 140kgx50reps in this manner and could wrist curl 225kg for a single.

That guy must've deadlifted over 500kg for breakfast? Magnusson better step aside.

[EonBlueApocalypse]

Just do other exercises like dead lifts, I've never ever done isolation forearm exercises and they have grown in proportion to the rest of my body. You don't want to be one of those guys who is doing endless wrist curls.

[IRL]

(Original post by silent ninja)
That guy must've deadlifted over 500kg for breakfast? Magnusson better step aside.

Dead-lifting heavy weights is not solely dependent on wrist curling ability. If you look on YouTube there's a few guys that have worked up to really heavy wrist curls.

[Slick Fosbury]

Everything needs to be high rep.

Deadlifts, hammer curls and reverse curls have grown mine. Might add in wrist curls too.


Forearms are so under rated considering how often they're on show.

[Slick Fosbury]

(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!

Billy
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.

Stop being silly. High reps obviously doesn't mean 1000 reps.


Forearms (Like calves) have a higher percentage of slow twitch fibres, that means they have more fibres designed for the higher rep ranges. Take the deadlift, why is the limiting factor (Double overhand) for nearly every lifter grip? Because forearms don't get trained optimally in the 1-5 rep range.

When you grip a too heavy weight the slow twitch fibres get swamped, they simply cannot hold that weight. Yet if they could, they'd be able to rep it out for a lot more reps than fast twitch ones. What does that mean? To properly stress them you need to lower the weight a bit and rep out more. When I do reverse curls the first 8 reps feel like nothing, then it starts to burn. If I do 5 heavy reverse curls its just a bicep exercise, but as the reps get higher thee forearms become the limiting factor.

I'm not saying do 1000s of reps of a can of beans. But find the heaviest weight you can wrist curl for 15 reps and do it. Then add more weight the next session etc.


I agree with the general jist of the numbered instructions. People need to lift heavy for sure, but a bit of high rep assistance work goes down a treat in my experience.

[The Troll Toll]

(Original post by BillyBongos)
That's like saying you can build a thick lower back by doing good mornings - you can't do that either.

Why can't you build a thick lower back by doing good mornings?

[crazynoble]

Best thing for forearms is hitting a boxing bag!