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2005/08/30, 08:52 AM
anybody knows a good workout routine for the forearms, what exercises are available for forearms except the usual wrist curls or using one of those squeezing things. i think forearms are one of the hardest muscles to build and cut. i put loads of weight and the results arent very good...i only see the major brachii mucle, i wanna see all of the forearms muscles well defined, like the stripes of a tiga:angry:!
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2005/08/30, 10:19 AM
wanna look like popey:big_smile:
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2005/08/30, 10:38 AM
try changing your training frequency.. right now i am doing reps of 15 and am seeing better growth than when i did lower reps. train both the flexors and extensors.. try out some reverse bar or ez bar curls, hammer curls, and behind the back bar curls
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2005/08/30, 10:48 AM
want big forarms? then do heavy back exercises....easiest way....heavy rows,deadlifts, pull ups/chin ups....I have never done any work for my forarms just heavy backwork...and have gotten excellent results.....
so if you want strength/size increases in your forarms...
do 3-8 reps for about 10-12 work sets....do smooth reps without momentum...pausing after the eccentric portion of the lift for 1 sec...and control the weight on the way down...so 1 sec up, 1 sec pause, 1 sec down
I suggest you do...(do a couple light warm up sets for each)
Deadlifts: 8,6,4
Chin Ups/Pull Ups(rotate every workout)...:8,6,4
Cable Rows/T-Rows/Barbell Rows/DB Rows(rotate every workout):8,6,4
this will blow up your back, bi, forarms all at the same time...
pick weights with which you're maxing out out at the specified reps...or you can just max out on the last set for given reps.....it's up to you....
good luck...
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