Forearm Gains?

Learn how to activate your forearms properly

This just goes for any muscle group

Everything blows up with fat gripz. Forearm size, strength. The pumps are pretty easy to achieve as well

Thumbless grip on pretty much all pull exercises, unless it feels awkward and might strain your wrist, like chinups.

Another way is to add heavy weight to one end of a barbell like a very upright inclined t-bar row, and move it with one hand by wrist flexion and extension.

This. Forget the "high reps build endurance, not muscle" shit for forearms (and calves). Daily, or almost daily, high rep work will be what blows up your forearms. Don't just do heavy static holds, you'll be neglecting the flexor muscles.

I have found that reverse curls at high reps with heavy weights works good for me.

Also, hammer curls

Yeah that's not extremely horrible for your body or anything.

>tfw I pretty much always wear long sleeve Shirts with the sleeves rolled up
>tfw mostly guys are mirin. "Massive forearms, bro"
>tfw I don't do anything except deadlift and snatch grip DL

Fuck off dyel.

become a mason,
seriously, back when i did praying mantis kung fu we trained forearms and gripstrenght at every class, plus some specialised grip training most of us did at home and it really did somthing for the forearms.
But our resident mason just had arnold forearms on a 5 foot something 150 pound frame before he even started to train with us. shit was ridiciolous.

This. Curls with reverse grip and around 10 reps.
Also, fatgrips

how did the rest of his shirt get tighter tho

So you're saying daily, high rep wrist curls?

>tfw my Shirts are getting to small to properly rolll up the sleeves

It's called tucking in your shirt.

>I've never worked a hard day in my life: The man, the legend, the post.

Wrist rollers, claw hang progression, crushing training / coc / grippers, static holds/hangs, weighted carrys, axle work, heavy chins

I know it's you Jay Cutler.

protip: you should never roll up a shirt's sleeve above your elbow

nobody cares fag

I started doing my deadlifts with double overhand and it worked my grip and forearms really well. Weighted pull-ups in the 6-10 range also helped me.

Why

Yeah hurt durr don't do above wrist cuz grill once told me to not so I dun no do it no more. Grill was my mom bit she is hot tho

My forearms are stupid disproportionately large and all I do are deadlifts, rows, pinch grip farmers walks, and pull ups. Fuck all the isolations

>seriously, back when i did praying mantis kung fu

Into the trash.

>lifts starting to go up
>play guitar daily though
>fretting hand (left) noticeably more jacked and never fails before the right

Tfw forever unbalanced

Play sports you fucking autists.

Wrestling, No Gi, (even Gi if you're a poor athlete), and of course, the goat, Climbing/bouldering, all your strongman stuff and of course, competitive weightlifting.

Hold your deadlifts at the top before you drop them. Also hammer curls.

> high reps
> heavy weight
pick one

Am I doing something wrong if pullups hit my forearms hard af?

it's the price we pay, no fucks given

High rep, high frequency. What's worked for me is reverse EZ-Bar curls, 4 sets of 20, three times a week. After a month I could really see a difference (side note: I did the same thing with lateral raises and got great results there as well).

The last couple sets of 20 should be hard to finish. You should need to use rest-pause to get the last few reps in the set. If it's too easy, up the weight.

Forgot to mention: make the grip more difficult by placing your thumb above the bar and not gripping as you usually would. This is key, and you'll need to drop the weight a little bit to get through the 20 rep sets gripping the bar this way.

lol i'm a pretty fat fuck, i have been lifting for like 1 1/2 years but i love to eat meat (grew up in the south) so i made good gains but i guess you can say it's been a clean permabulk
Anyways, i don't look like i lift atleast i dont think so, But the second i roll up my shirts or wear short sleeve shirts i get complimented almost everytime and get asked if i go to the gym

Why?
Cause got dem vascular as fuck , Thick forearms.

Forearms are like the abs of ... your arms? LOL
Or maybe like cleavage i'm not sure. But it feels good to have thick veiny forearms senpai.

Bitches love big forearms

The secret to huge forearms is having relatively small bi/tri.

If you guys go ham on those isolations you will always look terrible.

no thanks, not interested in joining illuminatty

Learn grappling. Especially Judo, you'll never see forearms like it.

how do i do this?

>high reps with heavy weights
That's the biggest contradiction you can possible make within strength training, bar none.

How?
Not him but someone that reps 5x5 2pl8s vs someone who reps 3x5 2pl8s , the first guy is much stronger no?

hammer curls

How about farmer carries? That shit starts to burn quick but I'm not sure there's enough motion. Is the stabilization enough?

Heavy deadlifts, olympic lifts, farmer's walks

Farmer walks are godlike for building big forearm + grip strength

Reverse curls are good but you just can't beat farmer walks especially once you get heavy

heavy is a relative term, it depends on the individual.

ok lets say they are clones of eachother, 5x5 is 10 more reps therefore he is the stronger clone. What i don't agree with is when he said that High reps and heavy weight are contradictory within strength training

You use your hands all of the time.

So, programming should first focus on just building strength (medium range of reps high number of sets), then you increase weight and lower the reps. After that, deload to the original weight and double reps.

Now, there are a few areas of grip strength to focus on.

Support/hold strength (ability to hold onto something)
>Deadlift
>Farmer's carry
>Weighted hangs/one arm hangs
>Rock climbing holds

Crush strength (ability to close hand)
>Squeeze a tennis ball
>Crush trainers

Pinch strength (similar to crush, but more thumb usage)
>Pinch holds on plates or blocks

Torque strength (ability to move weight with wrists)
>Wrist rollers
>Lifting a hammer/heavy staff/pole with wrists

Locked/joint strength (similar to support strength, the focus isn't as dependant on muscles)
>Fingertip push ups
>Crimp holds for rock climbing
>Boxing/punching
>Handbalancing

How heavy? And can you just do it with dumbells does that work?

biggest meme their is. So funny seeing noobs use fat grips. While every other sick cunt doesn't use these gay as fuck accessories

You a dumb fuck man, heavy weights means HEAVY FOR YOU. What don't you understand about that? That generally means 3-5 reps max. doing high reps with heavy weights is retarded because it's not heavy if it's high reps. God so many retards on the board.

>I know nothing but must shitpost

Hepburn method has 3-1 reps with high sets.

When I was breaking an OHP plateau I did 20 single reps.

100% this. Especially biceps. I bench 405, haven't done curls in years, my forearms flexed might be almost as girthy as my upper arms. Wider, but not taller.

I've seen dmitry klokov use them but maybe he's paid

hanging as long as u can after pullups is very beneficial. also stretches out ur spine and shoulders. do 7 min minimum each day, add weight accordingly. i'd also do the same with deadlifts, and do wristcurls.

been repairing heavy machinery for some years now and grip strength never has been a problem in the gym

wrists measure almost 9 inches

>tfw

>it's fucking nothing

turn those straight into the camera and everyone will see how 'big' those really are lel

MIRIN M8

>pic related, its me

mirin those insertions

youtube.com/watch?v=IMdI_fozMYg

it looks like her hands and arms are losing oxygen

its because they are

From what ive gathered, High reps = a high amount of reps per set, such as 3x12. So the reason its a contradiction is that if your doing high reps, you arent doing heavy weight. Because if you add weight, you would be able to pump out fewer reps. Which would be heavy weight, low reps

Alternatively if you normally do 5x5, if you do a lower amount of weight, you are going to be able to get in more reps before you are spent. Which would be lower weight, high reps.

So the reason that they contradict each other is because they are on opposite sides of the spectrum. You cant have high reps and high weight (high weight being based off of the individuals capabilities).

I feel autistic.

You're full of shit. Guitar doesn't make your hand "jacked" or even noticeably bigger. If anything you'll just be able to spread your fingers wider on your fretting hand.

nah dude youre wrong as fuck, in middle and high school one of my friends used to play bass 4-8 hours a day since he was young, and even though he was a twig one of his arms was noticeably huge compared to the other

I do it for a living, I play bars every weekend, and restaurants on week nights. No noticeable change. It's probably the arm he jacks off with.

lol wrong pic

>all these retards
He's right, it looks autistic

#vapenation

u can train them all day but if you have naturally small wrists theyll never get as big

How insecure are you? His forearms are obviously massive.

wtf is wrong with your toes

Gardening. Not even joking. My gf's grandma spends most of her time pottering around in her garden and her forearms look like a fucking lumberjack.

>i did praying mantis kung fu
top kek

Actual freemason here. All we do is have cheap dinner/drinks and do monthly charity work. It's pretty boring desu

do this until fail then switch hands rinse repeat every day while you watch tv dummy

Farmer fuck 4 x 1

yeah, if you don't know how to play a stringed instrument and kungfu grip the fuck out of each note

presumably those are his calloused fingers from playing guitar

I second this, Ive been doing hammer curls and Ive felt my forearms getting hit. Theyve gotten larger as well.

Sleeve magic

Go get a real fucking job and you'll have jacked forearms in a year or two.

This

Depends on the strings. His friend was doing bass afterall. Do you play soft/nonmetal?

SHREDDIN' SICK METAL RIFFS GONNA GET YOU RIPPED SON. THOSE FAGS WERE PROBABLY USING LIGHT GAUGE STRINGS AND PLAYING CLASSICAL MUSIC LOL XD FUCKING HOMOS. YOU GOTTA SHRED TO GET MASSIVE FOREARM GAINS BRO

>RETARDS YOU'RE AUTISTIC WAHH WAHH I DON'T LIKE IT IT LOOKS AUTISTIC WAAAAHH

great argument bro, you're not an actual retarded faggot that's just bitching or anything

bass guitars have a much longer scale length, which equates to much less tension than you'd find on a guitar. playing music isn't going to increase muscle mass, you dolt.

Step 1: shave forearms
Step 2: do iron work

>shave
>anything
you should write a book called "i am a trashcan full of opinions"

a 13 year old girl made this.

this is literally what a dustin would be

>shorter than his sister
>smaller frame than his sister
>cuter face than his sister
>does his hair
>rolls up his sleeves