Forearm Gains?

According to all farmers and craftsmen in the world: Extremely high reps at moderate to heavy weight.

This is relevant to my interests

wrist curls

10 reps

>>37199990
Seriously just 3x10? I was thinking more like 3x 50 reps

Trying not to shill. But fat gripz have been the best thing for me.

>>37200089
I feel like grip strength would be a major advantage

>>37199872
Farmers walks

Oh anon pls open my jar for me. What if you can't do it because of your shitty forearms

>>37199872
Farmers walks.
Deadlifts
Anything else that requires you to grip hard af

Learn how to activate your forearms properly

This just goes for any muscle group

>>37200101
Everything blows up with fat gripz. Forearm size, strength. The pumps are pretty easy to achieve as well

Thumbless grip on pretty much all pull exercises, unless it feels awkward and might strain your wrist, like chinups.

Another way is to add heavy weight to one end of a barbell like a very upright inclined t-bar row, and move it with one hand by wrist flexion and extension.

>>37199900
This. Forget the "high reps build endurance, not muscle" shit for forearms (and calves). Daily, or almost daily, high rep work will be what blows up your forearms. Don't just do heavy static holds, you'll be neglecting the flexor muscles.

I have found that reverse curls at high reps with heavy weights works good for me.

Also, hammer curls

>>37199990
Yeah that's not extremely horrible for your body or anything.

>tfw I pretty much always wear long sleeve Shirts with the sleeves rolled up
>tfw mostly guys are mirin. "Massive forearms, bro"
>tfw I don't do anything except deadlift and snatch grip DL

>>37200368
Fuck off dyel.

>>37199872
become a mason,
seriously, back when i did praying mantis kung fu we trained forearms and gripstrenght at every class, plus some specialised grip training most of us did at home and it really did somthing for the forearms.
But our resident mason just had arnold forearms on a 5 foot something 150 pound frame before he even started to train with us. shit was ridiciolous.

>>37200365
This. Curls with reverse grip and around 10 reps.
Also, fatgrips

>>37199872
how did the rest of his shirt get tighter tho

>>37200359
So you're saying daily, high rep wrist curls?

>tfw my Shirts are getting to small to properly rolll up the sleeves

>>37200481
It's called tucking in your shirt.

>>37200368
>I've never worked a hard day in my life: The man, the legend, the post.

Wrist rollers, claw hang progression, crushing training / coc / grippers, static holds/hangs, weighted carrys, axle work, heavy chins

>>37200089
I know it's you Jay Cutler.

>>37199872
protip: you should never roll up a shirt's sleeve above your elbow

>>37201120
nobody cares fag

I started doing my deadlifts with double overhand and it worked my grip and forearms really well. Weighted pull-ups in the 6-10 range also helped me.

>>37201120
Why

>>37201120
Yeah hurt durr don't do above wrist cuz grill once told me to not so I dun no do it no more. Grill was my mom bit she is hot tho

My forearms are stupid disproportionately large and all I do are deadlifts, rows, pinch grip farmers walks, and pull ups. Fuck all the isolations

>>37200426
>seriously, back when i did praying mantis kung fu

Into the trash.

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>>37201349
>lifts starting to go up
>play guitar daily though
>fretting hand (left) noticeably more jacked and never fails before the right

Tfw forever unbalanced

Play sports you fucking autists.

Wrestling, No Gi, (even Gi if you're a poor athlete), and of course, the goat, Climbing/bouldering, all your strongman stuff and of course, competitive weightlifting.

>>37200116
Hold your deadlifts at the top before you drop them. Also hammer curls.

>>37200365
> high reps
> heavy weight
pick one

Am I doing something wrong if pullups hit my forearms hard af?

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>>37201748

it's the price we pay, no fucks given

>>37199872

High rep, high frequency. What's worked for me is reverse EZ-Bar curls, 4 sets of 20, three times a week. After a month I could really see a difference (side note: I did the same thing with lateral raises and got great results there as well).

The last couple sets of 20 should be hard to finish. You should need to use rest-pause to get the last few reps in the set. If it's too easy, up the weight.

>>37202656

Forgot to mention: make the grip more difficult by placing your thumb above the bar and not gripping as you usually would. This is key, and you'll need to drop the weight a little bit to get through the 20 rep sets gripping the bar this way.

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lol i'm a pretty fat fuck, i have been lifting for like 1 1/2 years but i love to eat meat (grew up in the south) so i made good gains but i guess you can say it's been a clean permabulk
Anyways, i don't look like i lift atleast i dont think so, But the second i roll up my shirts or wear short sleeve shirts i get complimented almost everytime and get asked if i go to the gym

Why?
Cause got dem vascular as fuck , Thick forearms.

Forearms are like the abs of ... your arms? LOL
Or maybe like cleavage i'm not sure. But it feels good to have thick veiny forearms senpai.

Bitches love big forearms

The secret to huge forearms is having relatively small bi/tri.

If you guys go ham on those isolations you will always look terrible.

>>37200426
no thanks, not interested in joining illuminatty

Learn grappling. Especially Judo, you'll never see forearms like it.

how do i do this?

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>>37200365
>high reps with heavy weights
That's the biggest contradiction you can possible make within strength training, bar none.

>>37202872
How?
Not him but someone that reps 5x5 2pl8s vs someone who reps 3x5 2pl8s , the first guy is much stronger no?

>>37199872
hammer curls

>>37200359
How about farmer carries? That shit starts to burn quick but I'm not sure there's enough motion. Is the stabilization enough?

>>37199872
Heavy deadlifts, olympic lifts, farmer's walks

>>37202935
Farmer walks are godlike for building big forearm + grip strength

Reverse curls are good but you just can't beat farmer walks especially once you get heavy

>>37202910
heavy is a relative term, it depends on the individual.

>>37203066
ok lets say they are clones of eachother, 5x5 is 10 more reps therefore he is the stronger clone. What i don't agree with is when he said that High reps and heavy weight are contradictory within strength training

You use your hands all of the time.

So, programming should first focus on just building strength (medium range of reps high number of sets), then you increase weight and lower the reps. After that, deload to the original weight and double reps.


Now, there are a few areas of grip strength to focus on.

Support/hold strength (ability to hold onto something)
>Deadlift
>Farmer's carry
>Weighted hangs/one arm hangs
>Rock climbing holds

Crush strength (ability to close hand)
>Squeeze a tennis ball
>Crush trainers

Pinch strength (similar to crush, but more thumb usage)
>Pinch holds on plates or blocks

Torque strength (ability to move weight with wrists)
>Wrist rollers
>Lifting a hammer/heavy staff/pole with wrists

Locked/joint strength (similar to support strength, the focus isn't as dependant on muscles)
>Fingertip push ups
>Crimp holds for rock climbing
>Boxing/punching
>Handbalancing

>>37202990
How heavy? And can you just do it with dumbells does that work?

>>37200089
biggest meme their is. So funny seeing noobs use fat grips. While every other sick cunt doesn't use these gay as fuck accessories

>>37203089
You a dumb fuck man, heavy weights means HEAVY FOR YOU. What don't you understand about that? That generally means 3-5 reps max. doing high reps with heavy weights is retarded because it's not heavy if it's high reps. God so many retards on the board.

>>37201120
>I know nothing but must shitpost

>>37202767
>>37202767
>>37202767
>>37202767

100% this. Especially biceps. I bench 405, haven't done curls in years, my forearms flexed might be almost as girthy as my upper arms. Wider, but not taller.

>>37203480
I've seen dmitry klokov use them but maybe he's paid

hanging as long as u can after pullups is very beneficial. also stretches out ur spine and shoulders. do 7 min minimum each day, add weight accordingly. i'd also do the same with deadlifts, and do wristcurls.

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been repairing heavy machinery for some years now and grip strength never has been a problem in the gym

wrists measure almost 9 inches

>>37203824
>tfw <6 inches wrists

>>37203824

>it's fucking nothing

turn those straight into the camera and everyone will see how 'big' those really are lel

>>37203824
MIRIN M8

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>>37203977
>pic related, its me

>>37204036

mirin those insertions

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>>37204036
>>37204119
https://www.youtube.com/watch?v=IMdI_fozMYg

>>37204036
it looks like her hands and arms are losing oxygen

>>37204226
its because they are

>>37202910
From what ive gathered, High reps = a high amount of reps per set, such as 3x12. So the reason its a contradiction is that if your doing high reps, you arent doing heavy weight. Because if you add weight, you would be able to pump out fewer reps. Which would be heavy weight, low reps

Alternatively if you normally do 5x5, if you do a lower amount of weight, you are going to be able to get in more reps before you are spent. Which would be lower weight, high reps.

So the reason that they contradict each other is because they are on opposite sides of the spectrum. You cant have high reps and high weight (high weight being based off of the individuals capabilities).

I feel autistic.

>>37201748
You're full of shit. Guitar doesn't make your hand "jacked" or even noticeably bigger. If anything you'll just be able to spread your fingers wider on your fretting hand.

>>37204439
nah dude youre wrong as fuck, in middle and high school one of my friends used to play bass 4-8 hours a day since he was young, and even though he was a twig one of his arms was noticeably huge compared to the other

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>>37204484
I do it for a living, I play bars every weekend, and restaurants on week nights. No noticeable change. It's probably the arm he jacks off with.

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>>37204566
lol wrong pic

>>37201149
>>37201279
>>37201290
>>37203710
>all these retards
He's right, it looks autistic

>>37204566
#vapenation

u can train them all day but if you have naturally small wrists theyll never get as big

>>37203977
How insecure are you? His forearms are obviously massive.

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>>37204577
wtf is wrong with your toes

>>37199872
Gardening. Not even joking. My gf's grandma spends most of her time pottering around in her garden and her forearms look like a fucking lumberjack.

>>37200426
>i did praying mantis kung fu
top kek

>>37202784
Actual freemason here. All we do is have cheap dinner/drinks and do monthly charity work. It's pretty boring desu

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>>37199872
do this until fail then switch hands rinse repeat every day while you watch tv dummy

Farmer fuck 4 x 1

>>37201748
yeah, if you don't know how to play a stringed instrument and kungfu grip the fuck out of each note

>>37205967
presumably those are his calloused fingers from playing guitar

>>37202235
I second this, Ive been doing hammer curls and Ive felt my forearms getting hit. Theyve gotten larger as well.

>>37200481
Sleeve magic

Go get a real fucking job and you'll have jacked forearms in a year or two.

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This

>>37204484
>>37204566

Depends on the strings. His friend was doing bass afterall. Do you play soft/nonmetal?

>>37207175
SHREDDIN' SICK METAL RIFFS GONNA GET YOU RIPPED SON. THOSE FAGS WERE PROBABLY USING LIGHT GAUGE STRINGS AND PLAYING CLASSICAL MUSIC LOL XD FUCKING HOMOS. YOU GOTTA SHRED TO GET MASSIVE FOREARM GAINS BRO

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>>37204791
>RETARDS YOU'RE AUTISTIC WAHH WAHH I DON'T LIKE IT IT LOOKS AUTISTIC WAAAAHH

great argument bro, you're not an actual retarded faggot that's just bitching or anything

>>37207175
bass guitars have a much longer scale length, which equates to much less tension than you'd find on a guitar. playing music isn't going to increase muscle mass, you dolt.

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Step 1: shave forearms
Step 2: do iron work

>>37208577
>shave
>anything
you should write a book called "i am a trashcan full of opinions"

>>37199872
a 13 year old girl made this.

this is literally what a dustin would be

>shorter than his sister
>smaller frame than his sister
>cuter face than his sister
>does his hair
>rolls up his sleeves

>>37209069
a dustin?

>>37209117
the opposite of CHAD

Roll pizza dough every day.

Eat it.

Chad eats pizza. Why aren't you?

>>37209138
Yeah, no. Change the name. Now. Change it right now.

>>37202409
Not enough pullups

>>37209164
How about Tyler? I feel like Tyler works...

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>>37203256
Fuck off trip-fag

>go to reddit

>>37200359
forearm roller. 5 x 45 second sets. end of every workout.

>>37209299
Kevin

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I made one of these for about 5 ameribucks. Do it, thank me later.

>>37209725
Jimmy

>>37209138

the opposite of chad is kevin

you can't change this

>>37209906
>>37209906
>>37209906
This. This is a godsend.
At the gym though, you can just use a barbell and rotate it.

>>37210064
he probably attaches it to a cable machine

pretty swell

>>37210084

I bought a cheap set of dumbbell weights from Walmart to do random lifts at home when I can't make it to the gym.

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>>37201149
>>37201279
>>37201290
>>37203710
because your forearms should be THICC enough to hold your shirt before you gotta look like a dyel autist in OPs pic and roll it up to your damn bicep.

>>37209164
Sorry dustin :^)

>>37210084
That's actually really smart. I've never thought about that or seen it at the gym.

Might have to give it a go. Wonder why more people don't do that.

>>37210519
I have my moments

Farmer walks, go as far as you possibly can, then walk another 30 feet. Your forearms will be burning and they will pump up to like double their size

>>37199872

>small forearms

>no vascularity

girls are impressed by this how?

>>37200368
Explain your reasoning?

>>37200089
Curious enough about this meme that I ordered some knockoff that's less than half the price. Time will tell

Question about hypertrophy.

Say my max on a lift is lmao2pl8s and I want to pyramid up but not down. Is 3x8 good?

Can I get hypertrophy with the same weight just higher reps and more sets? Does it usually just mean bigger?

Is hypertrophy dangerous?

>>37211681
you might die

>>37211681
what IS hypertrophy?

>>37204036
>Tiny Donald Trump hands

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>>37200426

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hey guys, if you want forearm gainz i really recommend checking this vid out. It's helped me out and now it's all i do. https://www.youtube.com/watch?v=3IcE4czyt1Q

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>>37199872
He has shite forearms

>>37199900
As do most of those guys.

Just work different parts of the cube and try to, as much as possible, cover the different muscle groups in the forearms. So on a 4 to 8 week cycle you might do farmers walks (closed hand crushing endurance) and odd object (as in using a hub or similar) dead lifts (open hand pinching low rep), then switch to thick bar work (crushing open hand low rep) and I dunno grippers with thumb plates or plate holds or something like that (closed hand pinching and can be done for endurance)

>>37199872
>rolled all the way up to the elbow
ISHYGDDT

>>37211820
>>37212131
Sorry I'll try to make sense

Can I achieve hypertrophy at the same weight with more reps?

>>37204439
Not him, but it does dipshit. And make it stronger too.

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Play tennis.

>>37199872
>wear fitting shirt
>can't roll up sleeves past 1/2 of my elbow
tfw god tier forearms

>>37212317
eventually

>>37199872
Flex hangs
Pullups
Deadlifts
Rowing movements
Shrugs
Farmers walks

Basically movements that have you pulling or holding a lot of weight with your hands

Pressing movements are generally shit for it thru