Blackheart Posted November 21, 2005 Share Posted November 21, 2005 hello guys, give me your priceless opinion i do three times a week exercises for the forearms for example one on, one off etc.. three times a week in all these three fays i do the following : reverse wrist curls 4 x 12 wrist curls 4 x 12 wrist roller from IM and levering sledges Except from all the other things i wnt to accomplish in the grip area, i want huge and strong forearms.What i must add or remove from this program? Quote Link to comment Share on other sites More sharing options...
Muscle Turtle Posted November 21, 2005 Share Posted November 21, 2005 variety! Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 21, 2005 Author Share Posted November 21, 2005 Could you be a little more specific my friend? Quote Link to comment Share on other sites More sharing options...
Michael86 Posted November 22, 2005 Share Posted November 22, 2005 Chin-ups,timed hangs, chin holds-go about 6in into a chin up hold it for as long as possible. Quote Link to comment Share on other sites More sharing options...
Left Side Posted November 22, 2005 Share Posted November 22, 2005 Your program looks good to me for forearm focus. It may get stale after a while, then be sure to mix it up. This program will not however, give you stronger hands. For that you need to work on pinch, grippers, and especially block lifts. Quote Link to comment Share on other sites More sharing options...
honk Posted November 22, 2005 Share Posted November 22, 2005 I don't think any crush or pinch work would harm you. Quote Link to comment Share on other sites More sharing options...
foggymountainmuscle Posted November 22, 2005 Share Posted November 22, 2005 My work is pretty low volume, I would say it's too much, but then again I have no idea how heavy you plan on training each of the lifts and if any are warmup sets. Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 22, 2005 Author Share Posted November 22, 2005 I m doing a warmup of course my friend! I also do grip work on the other days...but i am kinda stuck on the #2.So I want biiig forearms..... but i do not have the equipment needed.I do not have thick bars and this time not an access to a gym (due to work)....maybe i ll try to make some on my own.. Quote Link to comment Share on other sites More sharing options...
king crusher Posted November 22, 2005 Share Posted November 22, 2005 i dunno,i have big forearms and i dont do any spicific forearm stuff....every once in awhile i do dumbell wrist curls,but not offton. reps on grippers help forearms to. Quote Link to comment Share on other sites More sharing options...
foggymountainmuscle Posted November 23, 2005 Share Posted November 23, 2005 If you want big forearms, your workout looks pretty good. I would switch up the reverse wrist curls with reverse curls every other workout. That's all I'd change. Quote Link to comment Share on other sites More sharing options...
showlarson Posted November 23, 2005 Share Posted November 23, 2005 first of all is this working for you?? if it is don't be in a hurry to change it up. I like reverse curls and hammer curls for forearm mass, also behind the back barbell wrist curls work great, static holds on olympic bar(pick a weight you can hold for 2 minutes and make sure you go until it drops out!!) Quote Link to comment Share on other sites More sharing options...
FatBoy Posted November 23, 2005 Share Posted November 23, 2005 Heavy doubles and singles wrist curls work great at tasking your tendons and ligaments witch will lead to stronger forearms. Playing with a powerball after your forearm workout is a great way to get a mind numbing pump in your forearms and wrists. Quote Link to comment Share on other sites More sharing options...
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