Somerandomdude Posted October 6, 2010 Share Posted October 6, 2010 (edited) Goal: Awesome forearms for injury prevention and a great grip. Not specifically "gripper" grip or for strength stunts but more generalised. Current forearm routine: Rice bucket 8min circuit (routine copied from youtube video "Baseball Performance Training.com part 2" http://www.gripboard.com/index.php?showtopic=33904&st=0&p=471401&hl=%20rice%20%20bucket&fromsearch=1&) 1x50 wrist curls 3x12 reverse curls I'm doing the rice bucket daily and the rest of it is 3 times a week but once I get rid of some ligament bruising I'll be doing those daily too. Suggestions? Edited October 6, 2010 by Somerandomdude Quote Link to comment Share on other sites More sharing options...
Mr.Moose Posted October 11, 2010 Share Posted October 11, 2010 (edited) Goal: Awesome forearms for injury prevention and a great grip. Not specifically "gripper" grip or for strength stunts but more generalised. Current forearm routine: Rice bucket 8min circuit (routine copied from youtube video "Baseball Performance Training.com part 2" http://www.gripboard.com/index.php?showtopic=33904&st=0&p=471401&hl=%20rice%20%20bucket&fromsearch=1&) 1x50 wrist curls 3x12 reverse curls I'm doing the rice bucket daily and the rest of it is 3 times a week but once I get rid of some ligament bruising I'll be doing those daily too. Suggestions? If it was me I would lower the reps on the wrist-curls to 8-12 and increase it to 4-6 sets, add a 2-3 sets of reverse wrist-curls, same rep-range and 2-3 sets of hammer-curl. These exercises will hit more or less the whole forearm. For added hand/thumb strength, I would do some plate-pinch for time, 3-5 sets for 5-15 seconds. No need to buy any grippers or other special equipment. I would actually advice you to NEVER buy any of that stuff ( ) because once you start you can never stop. I guess I have around 20 grippers by now. I love it though. Good luck Claes Ps. More isnt better, twice a week to start with is OK. If you recover OK then try three times a week. Edited October 11, 2010 by Mr.Moose Quote Link to comment Share on other sites More sharing options...
Somerandomdude Posted October 14, 2010 Author Share Posted October 14, 2010 Thanks for the response. Regarding the frequency, you're right, and most people who say they're training every day are being over zealous (hell, maybe I am too) but I've been at this for a while and have built up to it. Forearms have always confused me though (forearms, hands, feet, shoulders... too many muscles working together = complicated) but you seem to have managed to simplify it for me. For whatever reason plate-pinches lack the fun element for me so I'll leave them for whenever I want to take my forearm training to the next level, but I'll definitely add in hammer curls. I like my high rep wrist curls though, my hands will fall off before I stop doing them. Quote Link to comment Share on other sites More sharing options...
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