Jones1874 Posted July 2, 2012 Share Posted July 2, 2012 Thanks for that Joe. I appreciate you taking the time to upload and explain your routine. im using a similar routine to pump my forearms out. Hammer Curls Reverse Curls High reps on a plate loaded gripper Underhand Wrist Curls using Fat Gripz to take the strain off the wrist. for the most part i will do high reps for forearms, up as high as 30 sometimes. but i prefer moderate reps for the hammers and reverse curls (anything from 8 -15) Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted July 3, 2012 Share Posted July 3, 2012 Excellent presentation on some really good movements-14" forearms won't be a problem for based on the potential of this sound looking program! Quote Link to comment Share on other sites More sharing options...
yummy Posted July 3, 2012 Share Posted July 3, 2012 Do you think high rep grip work would help with forearm growth as well? Such as a really light gripper done for a pump daily? I tried out that dumbbell exercise you were doing today and it worked really well. I really didn't think it would work since doesn't look like much on video but it really got a lot of blood into my forearms. Hope your getting good rest and food I find even when I'm working hard as I can when I have a lot of stress in my life and am not eating well or sleeping well I don't make the best gains. Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 3, 2012 Author Share Posted July 3, 2012 Do you think high rep grip work would help with forearm growth as well? Such as a really light gripper done for a pump daily? I tried out that dumbbell exercise you were doing today and it worked really well. I really didn't think it would work since doesn't look like much on video but it really got a lot of blood into my forearms. Hope your getting good rest and food I find even when I'm working hard as I can when I have a lot of stress in my life and am not eating well or sleeping well I don't make the best gains. This is high rep work Yummy. I mentioned in my video about gauging my workout on how I feel based on sleep, etc. I eat fairly clean anyway. I take whey protein daily. Stay well hydrated and try to get at least 8 hours of sleep daily. Keep in mind this routine was designed around my goals based on numerous factors such as my age, past injury history, joint issues, etc... This is not a template for others to follow exactly but an outline of what I do for me specifically. You can always use this as a guide for your own training but with modifications to meet your specific needs and goals. Make sense? 1 Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 4, 2012 Author Share Posted July 4, 2012 Just finished up 5 rounds with the SideWinder Wrist Roller hand over hand. Thumbs up and thumbs down. Finished with blood gushing "muscle cramping" as described in my videos. Stay tuned!!! Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 5, 2012 Author Share Posted July 5, 2012 I added the use of my OrbiGrip as a "final burner" on my forearm routine! Alex buying one reminded me of just how good these tools are! Thanks Alex!!! Quote Link to comment Share on other sites More sharing options...
Jones1874 Posted July 5, 2012 Share Posted July 5, 2012 I added the use of my OrbiGrip as a "final burner" on my forearm routine! Alex buying one reminded me of just how good these tools are! Thanks Alex!!! haha no problem Joe! You've got so much training equipment you probably forgot you owned one! Quote Link to comment Share on other sites More sharing options...
Mike Meador Posted July 7, 2012 Share Posted July 7, 2012 Good stuff, very interesting. Thanks for posting your progress Quote Link to comment Share on other sites More sharing options...
bencrush Posted July 7, 2012 Share Posted July 7, 2012 Very interesting reading about your forearm training Joe! By the way, when are you going to introduce the Thumb Blaster to the world? I've been training with mine a few times a week and enjoying the pump. Not going for any type of real strength gain - although I think that will be the end result even though it's not the focus for me right now. I'm using mine more as a rehab type piece of equipment to get some blood into my right forearm - and of course I'm working the left hand to balance things out. Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 12, 2012 Author Share Posted July 12, 2012 Here's an updated pic of my forearm measurement (not quite 13-1/4") prior to my training session today: http://www.gripboard.com/index.php?app=galleryℑ=10622 Here's a pic after my training session: http://www.gripboard.com/index.php?app=galleryℑ=10623 Note: When I took the measurement I was trying to beat the timer on my camera as I hurried to get the tape in place. It's not quite as straight as I would have liked it. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted July 12, 2012 Share Posted July 12, 2012 They look nice, regardless of measurement. Quote Link to comment Share on other sites More sharing options...
kelby Posted July 12, 2012 Share Posted July 12, 2012 funny thing, my forearms are over 14 (little over) and biceps are 17(little over) and I am only 5 feet 6 inches tall. i never trained my foreams. they are not as strong as they look. but, I will tell you I have built them just by doing regular barbell curls, seems like they also strengthened my wrist alot, because i was pretty good at arm wrestling. sometimes just not training them directly works. personally i would rather have smaller forearms to make my biceps look bigger. and smaller forearms but strong grip and wrists. if that makes since. Quote Link to comment Share on other sites More sharing options...
yummy Posted July 12, 2012 Share Posted July 12, 2012 funny thing, my forearms are over 14 (little over) and biceps are 17(little over) and I am only 5 feet 6 inches tall. i never trained my foreams. they are not as strong as they look. but, I will tell you I have built them just by doing regular barbell curls, seems like they also strengthened my wrist alot, because i was pretty good at arm wrestling. sometimes just not training them directly works. personally i would rather have smaller forearms to make my biceps look bigger. and smaller forearms but strong grip and wrists. if that makes since. Yeah I have noticed forearms and calves have a strong genetic componenet to how big they are naturally. I train my forearms all the time and still struggle to get growth because they are naturally extremly long compared to the rest of my arm. Also mighty joe the forearms look great I find lean looking forearms look better then bigger ones holding more bodyfat. Those veins are really popping out in that pumped pic. Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 15, 2012 Author Share Posted July 15, 2012 They look nice, regardless of measurement. Thanks Arturo! BTW, I haven't forgot about you buddy! Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 19, 2012 Author Share Posted July 19, 2012 Added some pronation and supination movements with a strap in my routine today. Kept it relatively light at the higher rep range. Tomorrow instead of pronation/supination, I'll throw in some ulnar/radial deviation with the SideWinder. Forearms really BLEW UP today! Geez! After each session I've been using a tennis ball to roll out knots (trigger points) in certain areas of my forearms. Specially extensor side. I do this by placing the ball against a wall and pressing it against my forearm with my bodyweight and then with short strokes of 3-4" I try and flatten out the knot. Makes a huge difference next day! Try it!!! 1 Quote Link to comment Share on other sites More sharing options...
Forever Posted July 22, 2012 Share Posted July 22, 2012 Here's an updated pic of my forearm measurement (not quite 13-1/4") prior to my training session today: http://www.gripboard...eryℑ=10622 Here's a pic after my training session: http://www.gripboard...eryℑ=10623 Note: When I took the measurement I was trying to beat the timer on my camera as I hurried to get the tape in place. It's not quite as straight as I would have liked it. Great log and your forearms are looking solid. Keep doing it strong over there Joe Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 26, 2012 Author Share Posted July 26, 2012 Thanks Big T! Last night I switched the order in which I performed the exercises. What I usually do first I did last and so forth. I've never really understood the "confusion principle" but it did seem to create a significantly better pump by changing the order up. Quote Link to comment Share on other sites More sharing options...
climber511 Posted July 26, 2012 Share Posted July 26, 2012 Thanks Big T! Last night I switched the order in which I performed the exercises. What I usually do first I did last and so forth. I've never really understood the "confusion principle" but it did seem to create a significantly better pump by changing the order up. I understand "confusion" quite well Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted July 31, 2012 Author Share Posted July 31, 2012 Added a new exercise to my routine that really blows up the brachioradialis (top part of forearm). It's reverse curls on a Ez-curl bar and at the top part of the movement (concentric) I perform wrist extensions and then lower (eccentric) the bar for another rep. 5 x 20 @ 40 lbs. = KILLER!!! Quote Link to comment Share on other sites More sharing options...
tja Posted August 5, 2012 Share Posted August 5, 2012 After each session I've been using a tennis ball to roll out knots (trigger points) in certain areas of my forearms. Specially extensor side. I do this by placing the ball against a wall and pressing it against my forearm with my bodyweight and then with short strokes of 3-4" I try and flatten out the knot. Makes a huge difference next day! Joe, thanks so much for this tip! I've had some muscle/tendon issue close to elbow on the extensor side and tried to massage with fingers. Tried the tennis ball today and it is hitting the sore spots much, much better! Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted August 5, 2012 Author Share Posted August 5, 2012 After each session I've been using a tennis ball to roll out knots (trigger points) in certain areas of my forearms. Specially extensor side. I do this by placing the ball against a wall and pressing it against my forearm with my bodyweight and then with short strokes of 3-4" I try and flatten out the knot. Makes a huge difference next day! Joe, thanks so much for this tip! I've had some muscle/tendon issue close to elbow on the extensor side and tried to massage with fingers. Tried the tennis ball today and it is hitting the sore spots much, much better! tja, thanks for the feedback! I've been doing the tennis ball therapy for about 6 months now and I swear by it! Being consistent till there's no pain or discomfort is the key. Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted August 12, 2012 Author Share Posted August 12, 2012 Added a new twist to the exercise I'm doing on reverse wrist curls with wrist extensions at the top of each movement. I now alternate wrist extensions with wrist flexion every other rep for sets of 20. I do these every day even if with a empty bar till failure. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 13, 2012 Share Posted August 13, 2012 Joe if you got time to highlight all those words, you can certainly use that time to post your training, we want know what your doing. 1 Quote Link to comment Share on other sites More sharing options...
mightyjoe Posted August 15, 2012 Author Share Posted August 15, 2012 Joe if you got time to highlight all those words, you can certainly use that time to post your training, we want know what your doing. Parris, you must not have read the full thread here. I went to the trouble to do a 2 part video on what I'm doing. Very detailed indeed! Watch the video and you'll know what I'm doing. I highlight words to emphasis on an important point. I'll determine how to manage my time. I thought the video demonstration was a good idea myself. Specially when you're short on time as often as I am. Surely you have time to go back and watch the videos Parris! Thanks! Quote Link to comment Share on other sites More sharing options...
climber511 Posted August 15, 2012 Share Posted August 15, 2012 Joe - it may be in here somewhere but I can't find it so I'll ask - what has been your progress in inches so far? Quote Link to comment Share on other sites More sharing options...
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