Hello.
Ever since I was a kid I have always had thin arms. After I started training my arms have been buffed, but what bothers me a bit is that for some reason my biceps and brachialis grows very well. But my forearms are still thin and my triceps isn't much bigger than my biceps either.
So I was wondering if you could advice me a specific workout program for packing mass on triceps and forearms, and please include repetitions and sets.
^^^
Agree, skullcrushers are great for your triceps. Some others that are good are: weighted dips, pushdowns, and close grip bench. For your forearms you could do hammer curls and reverse curls, those are decent for your forearms
reverse grip bicep curl is greaaat for your forearms and in a less way for your bis. I like them at the end of my bi workout 3 sets 12 - 14 reps, and for the very last exercise i like doing barbell wrist curls 3 sets 12 -14 reps.
close grip bench, skullcrushers & dips for mass on tri's...forearms will come in time through general bicep curls, keep your head up bro
__________________ Bodybuiding isn't just to look good for the summer, it's life long dedication, drive, commitment & heart...there's no such thing as a retired bbder - me
oh sorry^^^
reps 6-8 HEAVY weight, 5 sets plus a warmup of 12-15 reps moderate weight...to finish your tri's off rope press downs 3X15 on a lighter weight
__________________ Bodybuiding isn't just to look good for the summer, it's life long dedication, drive, commitment & heart...there's no such thing as a retired bbder - me
Build yourself a wrist roller if you want to focus on forearms. It's basically just a piece of pipe with a rope tied to it, you attach the other end to some weight and roll it up.
Roll it up twice in one direction, and twice in the other direction. 2-3 sets should be enough. Your forearms will scream.
About the skullcrushers, manuals, straight bar or bent bar? =)
on skullcrushers i always use an EZ. you have more control IMO
__________________ Bodybuiding isn't just to look good for the summer, it's life long dedication, drive, commitment & heart...there's no such thing as a retired bbder - me
agreed i like ez curl for skulls. I have been doing decline skulls lately and instead of bringing the bar to my forehead I bring it down past the top of my head and keep my arms angled back a little. It really kills the tri's and keeps the stress off of your elbows
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