[CJU]

i guess i got screwed geneticly when it comes to forearms. i can't seem to put any size on them at all. i'm pretty decently sized torso-wise and then i have twigs for forearms and i hate it!

so what do you suggest for putting size on forearms? what lifts and what rep/set ratio?

[Rocky]

Well you've already answered your own question to a point when you explain that genetically you aren't blessed with decent forearms.

But if you want to do some direct forearm work, then try hammer curls, and wrist curls (both normal and reverse). Personally I find that I get the best feeling doing slightly higher reps (they can't take huge amounts of weight anyway). Try aiming for 12-15 and see how you get on!

Have a look over this thread I posted a couple of weeks back for other forearm training ideas:

Grip and Forearm training.

[Nothin' but a peanut!!]

try doing some circuit or supersetting man i always like doing that doesnt take long and gives u enough stimulation you need.

just make sure u include for everything like reverse curls hammer curls wrist rolls (up and behind the back)
and make sure u dont end ur forearm training until u cant make a fist!

[CJU]

untill i can't make a fist hm....ok, but how much is over training? 10 sets in one session? 15? ect ect....

and thanks for the link rocky!

[canablistic_Turnip]

^^ How hard have you been trainning ur forearms???

seeing as it bothers you probably a lot. If that's the case it's probably over trainning so stop trainning them for a month take the measurements and u'll be surprised. (You grow in rest)

[jornT]

A killer superset for you forearms:
Go sit down on a bench and take the bar in your hand, let your entire forearm rest on the bench, except the hand ofcourse. Let the bar go down in your hands (means, you only hold it with your fingers at the lowest point), close your hands again (see this as a finger curl)and continu the movement with curling your wrist up too. Then all the way down again. Do this till you can't get another rep in, and I mean can't move the bar once inch!
Then put the bar on the ground, step over it, and start doing behind the back wrist curls (same style with fingers) this is a smaller range of motion and you should get some more reps in. After you can't move te bar one inch anymore again, drop it, and go hanging on the chin bar for asslong as you can hold onto (or grap two dunbells)

This suckers hits them so badly, it's the last excersize I do, and I always have a hard time opening my locker after it.

[CJU]

thanks jorn! but will that get me SIZE or grip strength? i really need size!

[jornT]

Originally Posted by CJU

thanks jorn! but will that get me SIZE or grip strength? i really need size!

Well both...the finger part is mostly for grip strenght, so you might wanne try without that. The rest would still be the same 3 steps for the super set. I start using it when I couldn't hold the bar on deadlifts (not using straps) and it's a whole lot better now. I think also add a little bit extra size, but forearms just don't have allt hat much growth potential.

[SPARTAN WARRIOR]

Get yourself some CoC grippers and use those or try training with a thick bar, like I am doing at the moment that really works the forearms and grip..

[tim290280]

I added an inch to my forearms by doing thick bar wrist rollers, and thick bar rows (instead of normal dumbbell rows).

[big bg]

Originally Posted by CJU

i guess i got screwed geneticly when it comes to forearms. i can't seem to put any size on them at all. i'm pretty decently sized torso-wise and then i have twigs for forearms and i hate it!

so what do you suggest for putting size on forearms? what lifts and what rep/set ratio?

deads with no straps, reverse grip curl, and towel pulldowns( these are done when doing lat pulldowns by putting two towels around each side of the bar and doing a pulldown) its a back excersice but your forearms will BURN while trying to hang on

[Nothin' but a peanut!!]

haha yeah man i wanna try the i saw the rock doing them once and MAN was it awesome