offermann Posted April 6, 2016 Share Posted April 6, 2016 What do you guys think the best way is to GROW the forearm? I've been messing around with wrist curls for a while now and haven't seen much in the way of progress. I have an incredibly small bone structure and am definitely predisposed towards small forearms. Are they destined to be small forever or is there something else I can do? Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted April 6, 2016 Share Posted April 6, 2016 Wrist Roller Quote Link to comment Share on other sites More sharing options...
Rick Browne Posted April 6, 2016 Share Posted April 6, 2016 7 minutes ago, Bearcat 74 said: Wrist Roller A good one for sure. Also reverse curls with an EZ Curl bar. Thumbless on the EZ bar is a good way to train it. Quote Link to comment Share on other sites More sharing options...
Jared Goguen Posted April 6, 2016 Share Posted April 6, 2016 Reverse curls. Quote Link to comment Share on other sites More sharing options...
vickg Posted April 6, 2016 Share Posted April 6, 2016 I recommend doing grip/wrist training put on size and strength. Quote Link to comment Share on other sites More sharing options...
climber511 Posted April 6, 2016 Share Posted April 6, 2016 Do a search for either on here (or maybe Google) Power Forearms or maybe Synergy Forearms. A complete and very good size program - I highly recommend it. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted April 6, 2016 Share Posted April 6, 2016 For a lot of people forearms are notoriously hard to get to grow. I've been doing dedicated gripwork for 4 years now and I think my forearm size has increased maybe 1-2cm? They have become more muscular though. I think going the bodybuilding way is possibly the best way to get them to grow. So relatively higher rep (6-15 reps) work with wrist curls, reverse wrist curls, reverse curls, hammer curls, maybe some sledge work too. You could add fatgripz to those movements to make it even harder on the forearms, but be carefull not to go crazy with those right off the bat. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted April 6, 2016 Share Posted April 6, 2016 Eat 1000 to 2000 extra calories a day, lift heavy weights, rest and repeat. 2 Quote Link to comment Share on other sites More sharing options...
austinslater Posted April 6, 2016 Share Posted April 6, 2016 Climbers routine above is excellent. Think time under tension. HIgh rep wrist roller work, high rep wrist curls, longer thick bar holds etc. Forearms seem to respond well to high volume and as much variety as possible. The power forearms template is good because it hits almost every function. I prefer slightly higher reps than what the program calls for but thats subjective for sure. Quote Link to comment Share on other sites More sharing options...
climber511 Posted April 6, 2016 Share Posted April 6, 2016 (edited) http://www.gripboard.com/index.php?/topic/10613-digging-in-the-attic/ Edited April 6, 2016 by climber511 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted April 6, 2016 Share Posted April 6, 2016 I know everyone is going to throw tomatoes at me for this but... Genetics. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted April 6, 2016 Share Posted April 6, 2016 53 minutes ago, Anthony C. said: I know everyone is going to throw tomatoes Quote Link to comment Share on other sites More sharing options...
EJ Livesey Posted April 6, 2016 Share Posted April 6, 2016 Bend steel. Mine blew up after I started bending. Seriously by far the best way for me to make them grow. People tell me I have gorilla fore arms in the gym. It's the one part I'm really really proud of. Quote Link to comment Share on other sites More sharing options...
Jose Cabrera Posted April 7, 2016 Share Posted April 7, 2016 My forearms are very stubborn, but using a mechanical dropset repeated three times gave me awesome results. The forearms are dense so you gotta pump them very intensely to get em to grow (my experience). Start with reverse curls 12 to 15 reps, move on to wrist extensions with some cheating in front of you 12 to 15 , then go to behind the back wrist curls 15 to 20 without stopping. Repeat a few times. Do this twice a week for a month or two and i promise youre forearms will be bigger, not stronger but bigger. Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 7, 2016 Share Posted April 7, 2016 23 hours ago, Anthony C. said: I know everyone is going to throw tomatoes at me for this but... Genetics. BOOOO 1 Quote Link to comment Share on other sites More sharing options...
Jose Cabrera Posted April 7, 2016 Share Posted April 7, 2016 3 minutes ago, Geralt said: BOOOO Tomato thrown! 1 Quote Link to comment Share on other sites More sharing options...
djl3e Posted April 8, 2016 Share Posted April 8, 2016 Supplement with arm-wrestling & arm-wrestling training.. That's what I specifically did to grow mine. Lifting wasn't enough to get my forearms to grow. Rock climbing training & time under tension, as mentioned above, are also very good. The forearms can take the abuse. Just focus on making them work all the time. Manual labor is great. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted April 8, 2016 Share Posted April 8, 2016 On 6 april 2016 at 6:54 PM, Anthony C. said: I know everyone is going to throw tomatoes at me for this but... Genetics. I'm holding my tomatoes. Genetics play a huge part in every kind of training for sure. Doesn't mean you have to give up just because of lousy genetics though. So just go at it and see how far you can get. 1 Quote Link to comment Share on other sites More sharing options...
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