Forearms?

coltrain

Hi there just wondering would i be right in saying when you lift freeweights you are working the forearms already or should i do specific exercises for the forearms,just want to build them up a bit,i go to the gym bout 5 to 7 days a week and mostly just use dumbells and barbells,

Nate--IRL--

I've never isolated my forearms but Plate Pinches are the way to go if you want to work 'em.

Nate

BossArky

5 to 7 days a week sounds excessive.

Do you include deadlifts and pull ups?

drdeadlift

i found that by simply holding a 60-100kg bar for say 45-60sec for sets helped my forarms the most,plenty of other forearm specific stuff just irritated me wrists

coltrain

thanks for the replys, i break up the gym routine, chest, triceps one day,back, biceps one day then shoulders legs another day,so im always getting 2 or more days rest for each group,is that still a bit too much time in the gym?i havent done deadlifts yet want to get shown by a gym instructor first,but i do a good few pull ups a week

An Citeog

coltrain wrote: »

thanks for the replys, i break up the gym routine, chest, triceps one day,back, biceps one day then shoulders legs another day,so im always getting 2 or more days rest for each group,is that still a bit too much time in the gym?i havent done deadlifts yet want to get shown by a gym instructor first,but i do a good few pull ups a week

If it's working for you then keep it up. Some people prefer splits, others prefer full body workouts ~3 times a week. There's no best way to work out, so if you're seeing good results from your current programme, then just keep going.

rubadub

drdeadlift wrote: »

i found that by simply holding a 60-100kg bar for say 45-60sec for sets helped my forarms the most,plenty of other forearm specific stuff just irritated me wrists

I have heard of people doing timed "towel hangs", from a chinup bar too, just sticking a towel over and hanging on with one hand. One hand is hard so you could start with 2, or else rest your feet at an angle and do a one handed hang.

I always wondered if the upperbody exercise in a deadlift is considered to be an isometric exercise. I did high rep deadlifts and my traps have DOMs that I never get, but I did not shrugs, it was just extended isometric holding during the deadlift.

RealistSpy

Why not trythe "close grip ez-barcurl"? Good compound workout for biceps and forarm. or a "wrist curl"

justsomebloke

sure stick in some farmers walks into your routine

Magic Eight Ball

Farmers walk, Front squats and cleans.

coltrain

thanks for the help gonna throw a few of them into my routine,just looking at a few of them now on youtube that farmers walk one looks a killer,thanks again

abceire

i m a believer in mixing it up
try not do same exercise for same body parts for to long,your body gets used to it,and we tend to do exercises that we are good at and can do some decent weights, when you d probably be better picking exercises you were very weak at and try improve
i was doing 5 sets of 15 wrist curls with a 4 foot bar
do good warm up set
and work up and down with the weight
it really burnt the hell out of my forearms
i got my exercise from an arnie book,

Hanley

Trevor Coulahan wrote: »

Farmers walk, Front squats and cleans.

Reasoning behind the latter two?

Magic Eight Ball

Hanley wrote: »

Reasoning behind the latter two?

I've found my forearms always get a nice 'pumped' feeling after a good set of front squats (with clean grip) or cleans which is why I've suggested it with farmers walk.

Maybe it's just me.

neilmct.com

I do thick bar training with attachments i add to thicken the bar - that way your forearm stuff is tied in with what you are already doing so you dont therefore need to set aside extra time.

Hanley

neilmct.com wrote: »

I do thick bar training with attachments i add to thicken the bar - that way your forearm stuff is tied in with what you are already doing so you dont therefore need to set aside extra time.

Yah but then grip becomes a limiting factor and the rest of your workout suffers!!

neilmct.com

Hanley wrote: »

Yah but then grip becomes a limiting factor and the rest of your workout suffers!!

short term maybe.

if you do thickgrip training then go back to normal thickness you can lift heavier without grip being the limiting factor. In the long term you see better 4arm development, better arm development and improvements in strength

Brian?

I find rack pulls from just below the knee kill my forearms. The advantage being that you're pushing your grip with more weight that you can pull off the floor.