FOREARMS

Monitoring. I'm particularly interested in the "everyday" part.

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I got one of these. Not sure what kind of weight or sets/reps I should be doing all I know is it burns like fuck.

>>39511420

>forearm

spot the dyel.

big shoulders and arms are extremely prominent on people in any type of clothing(outside of hoodies, but only ghetto shits and fatasses wear that).

Farmers walks and ripped clinchers.

>>39511454
nah in a lot of cases, you'll usually just look fat, especially for more built people. definition in forearms are incredibly important. even if youre dyel, the definition in the forearms are a pretty big illusion.

Hold at the top of your last rep during heavy deads.

Heavy barbell shrugs
Weighed carries
Wrist rolling work up to 5x a week as long as it isn't effecting your grip strength.

If you don't want to do carries, superset curls with static holds or something

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>>39511454
>forearmlet spotted
forearms are literally the most important body part of them all. Your forearms are visible 99% of the time, forearm veins are the best veins and big forearms are the symbol of strength.

Only forearmlets and fatfucks with no veins will disagree.

>>39511420
My forearms have gotten much larger in the process of doing a standard barbell based fitness plan. I do ppl, workout about 5 days a week. I think most of your forearm is brachioradialis. That's used in many "pull" exercises. Also your hand flexors are in the forearm. Grip strength is improved when you do things like heavy deadlifts, bent over row, pull ups, etc.

>>39511547
>>39511547
Nice insecurity man. Literally nobody is looking at your forearms, most important part is your delts because that sets your stature from the top of your body downwards. Wide shoulders are a symbol of masculinity not how thick your forearms are. Think v taper

>>39511634
Shoulder width is 0.1% delts though. Shoulder width is not a lifting goal, it's genetics. Best you can do is make yourself look wider by becoming more top-heavy (lats + pecs) but that's just an optical illusion, not actually an increase in width.

Got one of those million rpm gyro balls.

Forearms got huge as fuck after a month.

>>39511420
Wouldn't training your abs daily interfere with your compound lifts by exhausting your core? I'm just curious.

>>39511420
>What are some of the best exercises to work them?
Doing actual labour.
Chopping wood, laying bricks, transporting shit in a wheelbarrow (mostl likely the wood and bricks).

Also doing hanging leg raises for 12+ reps and doing pullups from awkward ledges for high reps.

Nothing made my forearms grow more than an hour of pushing a wheelbarrow filled with salt and shoveling that shit around (was not in my job description BTW).
The next best thing was doing pullups on forklifts equipped with heavy duty Ravas iforks. Hanging on by 4 fingers on each hand, in an awkward position and doing 8 sets of 10 pullups is what made me go from a guy who looks like he lifts shirtless to a guy who looks like he lifts when he's in a winter jacket.

>>39511634
Girls love veiny forearms, tf are you on about

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>>39511730

No. You do it after your compounds.

>>39511420

Wrist roller.

This guy uses a wrist roller. Maybe you should too?

>>39511747
surely tho your muscle mass is coming from mostly endurance training. there must be an optimal routine for forearms that dont require time under tension for hours at a time a day. im talking like a normal 25 minute session

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>>39511680

spot the

>Dyel
>framelet
>manlet/lanklet
>shoulderlet
>baldlet

>>39511680

Well, your wrist bones aren't going to get bigger either so your forearms will only go so far. Forearms are the calves of the upperbody.

>>39511793
t. anon who looks like a pro bodybuilder mass monster, I'm sure

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>>39511804
Pretty much. Nothing wrong with narrow wrists and ankles btw, no woman is going to bring a measuring tape and look up whether your bones are of an impressive thickness online. Only gay gymcels obsess about objective measurements, normal people only care about proportions, about relative sizes, not about absolutes. For instance normal women only care that a guy is a certain number of inches tallER THAN HER. You don't get additional points once you're above that mark, whatever it is per each individual woman. Same with size. If she wants her man to have decent arms she will discriminate skeletons but you won't get extra points for roiding up and becoming pic related.

>>39511804
That means your forearms will look proportionally bigger. Being a wristlet is a blessing in disguise

thanks to this thread im gonna start work on my forearms ASAP

>>39511787
>surely tho your muscle mass is coming from mostly endurance training
>mostly endurance training
I'm 6'1" 235-240lbs at 14% (bulking like a motherfucker, got tired of being 205 at best).

>there must be an optimal routine for forearms that dont require time under tension for hours at a time a day

No, there is not. Forearms, calves and the neck are all several different muscles lumped together that take off slack from each other. Working them individually would take up as much time as doing proper labour.

Delts need a ton of volume too. Ask /diy/ about delt burn when doing ceiling shit.

>>39511925
me too theyre really lacking in proportion to my bis/tris

Does anyone have Fat Gripz here? I tried them years ago in my old gym when I was in the fucking around-phase. Now when I recently started lifting I've been thinking of getting them and just doing the SL with thicker grips.

>>39512040
Those specific grip trainers surprisingly aren't very good for hypertrophy. My forearms got stronger but not bigger using those - but when I moved to a weighted roller my forearms blew up.

>>39511704
What is that?

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>>39511547
(you)

>>39511420
I used to train grip strength almost daily because I was a QB (and didn't want to fumble like a poosy). My coach had me doing figure 8's with dumbells, farmer's walk, RDL's heavy with over/over grip, etc to work on my forearms.

Like others have mentioned manual labor is also killer, get a construction job and your grip strength will quadruple (especially roofing, tiling, framing, etc)

>>39511451
second. Made one at home. What should I be aiming for with this? Maximum reps? Maximum weight? Shit is really hard to calculate too, since you aren't doing traditional reps.
Should I just keep going for the burn?

If you can deadlift 4 plates without using alternating grip, which any non-dyel can do, your forearms are fine. You are all dyels

>>39512720
I do 3x sets of 2x up and down, with one going clockwise and the other going counterclockwise. Sticking to 1.25 kg since that's the smallest plate my gym has available.

You WILL feel the Bern doing this shit, even if you have been lifting for years. Try typing on your phone after doing those 3 sets man

>>39512720
Just do it with an empty bar for one minute overhand, than one minute underhand (lean a bit forward so your arms hang). I do it as a finisher after my forearm work.

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>training forearms

Thank god I don't need to do this, genetics may have fucked me in the facial area, but I do love my forearms and calves.

I typically do farmers walks for forearms, anyone else?

>>39513136
Me too. I have naturally pretty good forearms but I just started lifting and want to increase my grip strength to be able to deadlift heavier.

>>39511780
you retard, that's not what he's saying

>>39513136
Farmer's walks and kroc rows, baby. Lift heavy shit for a long time.

Can now double overhand 4pl8 which apparently makes me "non-DYEL" despite my max being only 5pl8

>>39511804
Arnold said the average person could fit their hand around his wrist with room to spare. Probably 7-9" wrists.

It's only a problem if YOU think it is.

Best forearm exercises at home with minimun gear?

>>39511988

>those stats

Post photo of body. Right now.

>>39511420
at the moment
>pronated ez bar curls
>bb wrist curls behind the back
>grip strength trainer
worth giving http://lookism.net/Thread-Wrist-Forearms a read though

>>39513242

Grab something heavy that forces you to have a large grip on it. Tins or cans, for instance, now find a way to increase the weight of those and do just about any exercise.

Hell, if you can find a thick enough door frame or hand rail, do pull ups on it.

>>39513299
>do pull ups on it
>tfw you just wanna do pull ups, but after checking around there's nothing sensible to do them on anywhere near you.

>>39513242
Gorilla Buttscoots

>>39513317

Could always go to a park and do pullups there

>>39513332
I pull myself up by my bootstraps

>>39513317

I don't have anything that I can sensibly do pull ups on, but I recently found this: https://www.amazon.co.uk/Iron-Gym-Original-Total-Workout/dp/B002GHBRWA/ref=sr_1_1?ie=UTF8&qid=1480117226&sr=8-1

I had bought one years ago and used it exactly ZERO times. Now that I lift, I use it daily and it's fantastic.

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>>39513346

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>>39511420

I'm doing towel hangs and towel chins. Getting satisfying results.

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>>39513361

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>>39513403

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>>39513422

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>tfw 6'6" w/ baby dick forearms

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>>39513437

>want bigger forearms but traps are already too big for the rest of my body and static holds and carries just make them larger
Do these wrist roller things work? How can I hit forearms without slamming traps too?

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>>39513352
>that dip ROM, tho
Wouldnt wanna get too big now, would we?

>>39513478

Yeah, I tried dips on it once, pointless advertising, but the other 3 it's perfect for though.

>>39513478
>those dips
holy shit, most people could probably do about a hundred of those. must be great for toning!

>>39513478
I have one of these. I literally only use it for pullups and to hang rings on. I use the rings for everything else (dips, leg lifts, rows, levers, etc). If I had more overhead room (it goes on a doorframe) I probably would just hang the rings higher and use those for pullups.

>>39511581
>I think most of your forearm is brachioradialis.
Actually, brachioradialis is only like 30-35% of your forearm. The pronator teres, flexor carpi radialis, palmaris longus and the flexor carpi ulnaris make up a larger superficial portion of the muscles than the brachioradialis.
Regardless, if you're doing a pull exercise, you're pretty much using your entire forearm.

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>>39513107
I'm hoping those aren't the forearms you're claiming don't need to be trained...

>>39511451

Don't waste your time with that bullshit. Do hammer-curls, your forearms will explode. Also squeeze the dumbbells and barbells you are using as hard as possible when doing your lifts.

>>39513242

>get plank of wood
>screw in 50, 6" nails
>repeat every 72 hrs
>eat plenty of food
>¿¿¿¿¿
>stronger and bigger forearms in 8 weeks

>>39512383
Bitch do you really think i wanna get my hands dirty?
I ain't lookin' at no damn construction job my nigger

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>>39511420
one simple answer:

CLIMB

I know it's a bit of taboo to suggest any athletic activity other than lifting, but bouldering specifically trains your forearms ridiculously.

>>39514459
this, and its fun (if your not a faggot and like going /out/)

>tfw emaciated twig
>tfw my forearms are basically, literally, just my radius and ulna
>been doing hammer curls at home, struggling through with my 35 pound dumbbell (can't curl it) and now my pronator teres muscle bulges way out

its scary to look at guys.

>>39511420
>rolling the sleeves above the elbow

/fa/ is that way

>>39514807
dude obviously means bouldering at a climbing gym

bouldering outside is 95% legs

>>39511451
Go for like 12 reps on relatively heavy weight but go for frequency.

The neck is more important. But yes forearms are a close second

>>39514220
My favorite thing about /fit/ is that no matter who posts, and how good they look, they get shit on by some dyel fatass. /r/ing the pic where the mod BTFO's some gyno loser who picked apart his picture.

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DO THIS AND ONLY THIS. Enjoy your improved forearms after.

>>39512720
Do it all 4 ways (overhand, underhand, backwards, forwards), that's one rep. I do 3 or 4 reps with my arms extended all the way out using a decent amount of weight, and then I do 2 or 3 reps with a shitload of weight with my arms bent at the elbows just above waist height.

>>39515077

>that guy
>looking good

Kek. He looks like a dyel. I am a dyel too. Doesn't mean I can't say he's a dyel.

What's more obnoxious is how he thinks that those firearms are great and he doesn't need to train them.

My forearms look like that and that's why I train them-I don't want to die with them looking like that .

>>39515081
>forearm curlbro

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>>39513346

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Become a slav armwrestler.

I use Indian clubs because I can't fedora hard enough after my big four.

>also doing fencing exercises with steel rods desu

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I had bigger forearms than I do now when I worked out with kettlebells only. Never did any specific work so not sure why it was. Thicker handle in *every* lift I suppose.

I'm not going back there since my physique was stalling but if your gym has bells big enough, give them a try.

>>39515636
those forearms

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>>39511780
looks like I'm not the only one that saved his forearm advice

>>39511988
wew you have no understanding of how the human body works

certain muscles are immune to hypertrophy when exposed to progressive tension overload? waow call the NHS

people can't grow calves because of 1) shitty insertions 2) not enough volume 3) bounce calf raises and let the achilles tendon provide elastic rebound

the idea that somehow some muscles are completely immune to hypertrophy other than from 12 hours of endurance work is retarded

>>39515865
well, to be precise, he uses the wrist roller and a lot of steroids. would your forearms grow like that if you were natty? no

Nobody answered if you can train them every day

>>39511420

reverse curls with an EZ bar are a great forearm builder.

>>39514371
what's the typical rep range for hammer curls? Lower (like 8-5) or higher (12-8)?

>>39514386
>screw in nails

uhhuh

Can I get bigger forearms with some kettlebell exercises? What do you recommend?

>>39516216
why would you use an ez bar

>>39516925
Palm position more neutral, less strain on the wrist than a straight bar.

>ctrl+F
>"fap" 0 results

I'm honestly surprised and disappointed.

>>39511420
>0*5000%=0

They ain't wrong.

Deadlifts, heavy curls, Heavy rows, and heavy anything involving your arms one way or another. Shit doesn't even have to be heavy. Forearms are like calves. Either you can build them or you can't.

>>39516563
Higher reps. I do 3x12, then the next time 3x10 with a heavier weight, then 3x8 with a heavier weight. Then start the cycle again doing 3x12 with the 3x10 weight etc.

You can make the final set 'as manay as possible' each time too if you feel like you can squeeze a few more reps out.

>>39513186
1 second in youtube

>>39517006
That is such a fucking meme. Nothing is stopping you building any muscle but your own workout intensity and consistency and how you eat.

>>39513478
tfw cant use this thing since it breaks under my 120 kg of muscle weight, have to go outside to do morning pull ups on stationary tools outside of home

>>39517207
tfw can't use that thing cause the doors in my appartment are complete shit.

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>>39515094

>Someone is confident in themselves
>get triggered

No man has the right to firearms.

>>39517131

I've just started training like this, inspired by the hypertrophy phase from Brad Schoenfelds MAX Muscle Plan book.

It's similar to HST Hypertrophy Specific Training.

One week of 10-12
One week of 8-10
One week of 6-8

>>39511420
Apart from the usual shit like hammer curls and farmers walks (progress on forearms stalled quickly), I do twisting motions with DBs

I just hold the DBs infront of me, at the angle OP pic related is holding his beer. Then I twist them from side to side pretty fast. for 15 seconds for 3 sets.

Forearms feel absolutely dead afterwards so do them at the end of your workout... and probably not every day. Definitely gets a good pump and after about 6 weeks so far I've seen some size increase already.

>forearms
>posts pic of dyel forearms

k

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>>39517490

>this post

Here's your (You).

>>39516868
Yeah. You're a pussy if you can't twIst nails into wood burning hand. Fat.

For most of these suggestions other than endurance carries, enjoy your carpal tunnel

>>39513168
I wish i could do 3pl8

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Havent never specifically trained forearms, but what seem to target them most for me are bicep curls and seated rows.

>>39518516
>Havent never specifically trained forearms

it shows

>>39511680
You're full of shit
I don't ha e it, but somebody post that French black guy who went from scrawny DYEL to fit you could see he gained some inches on his shoulder width
Stop trying to make people insecure you non lifting r9k fuck

>>39511454
Mwf wearing a Hoody not from ghetto and cut like a diamond.

>>39518516
everyone has good looking forearms in that stance.

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Current forearms?
Me during thanksgiving

>>39514371

I can hammer curl 40kg dumbbells, that's 80kg. I can do it for a good 5 clean reps. My forearms were 14.5" about 4 months ago and wrists 6.8", and I have been on gear for a year, lifting for 6 years and my forearms have only grown fucking 3" since starting lifting, they're not even big, not at 96kg 5'10!!! So don't say hammer curls will make them explode, shit I do a lot of hammer curls after DL's and pull ups/rows, about 8 sets of 10 with 20kg dumbbells, and 2 starting sets of 40kg @ 5 reps.

Yet my forearms WILL NOT grow. I can deadlift 300kg too and double over hand 200kg, so it's so much bs.

I didn't even see much growth in them on gear.

But I'm a student at Uni and on a placement year, I've started part time work as well on weekends with manual labour carrying shit (need savings) and breaking shit and NOW my forearms are growing.

Looks like ENDURANCE is the answer, carry odd shaped shit, I'm now at 14.9"
Do a fuckton of reps with forearms for whatever it is imo.

>>39518902

Alphadestiny go away

>>39518516

what are thooooseee?

>>39518902
>>39518902
Yeah bollocks. Forearms aren't a magic muscle that can only grow when you train them for endurance. They can grow just as much if not more on a isolation hypertrophy routine which you clearly were not doing. I guarantee you'd see better results using a wrist roller for 5 sets+failure for just 30 minutes three times a week.

>>39518900
Good doggo

>>39518900
Wow, your elbow is pointy as fuck. Looks like a shark fin.

>>39511547
You're forearm looks like it's 6inches in length. Lol

>>39514220
You don't believe your own post. If you do, you're delusional. Those forearms look fine

yo perfect thread. I'm actually experiencing pain in my forearms when I lift or put any tension in my arms at all lately. I've noticed this shift when I started using a barbell for curls instead of free-weights at home (I don't have any free weights at home but wanted to keep my workout going.)

Is this a normal thing? I've been lifting for about a year and a half, but I can't really remember if I've had pain in my forearms for so long.

>>39519995
an ache from just being weak or an actual pain like an injury? either way sounds like you need to train your grip strength. I doubt you're using grips or straps but just incase you are then stop because it just cucks your forearm strength

>>39519995
you got forearm splints

>>39513242
Towel pull-ups
Get a bath towel and tie it up somewhere (I use one of the support beams in my basement) and do pull-ups off that.

Targeted my forearms massively, so much in fact it bastardised my deadlift and I had to change to mixed grip

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Lol at the retards in this thread believing the entirety of the forearms is one muslce snd only a few excercises are necesswry for it's growth

>>39511420
>Should you train them every day like you can abs?

yes. take a loot at people who do heavy arm work every day. blacksmiths, brick layers, carpenters, etc. notice anything they have in common? huge ass forearms.

>>39520195
I really, really like this image

>>39515636

His hands are massive as well.

Dennis is a beast

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>>39511634
Very scientific analysis of manlyness. Forearms shall be excluded going forward.

>>39511747
This really helps. I've been doing carpentry for the last 2 years and i get crazy forearms pumps everyday. Also a lot of shoulders/ front delts and somehow my neck has grown.

>>39517925
Screwing nails will result in them coming right out because the hole is bigger than the head.

I know you are pretending to be retarded but seriously. Do a better job.

>>39515094
No, you're forearms look like twigs or are completely fat only.

Stop lying. Post a timestamp and prove us wrong nigger.

>>39511547
This right here

Anybody who says different is just delusional

>>39512947
>>39512720
This is a decent one. I've been using about 25 pounds but I have 14 inch forearms.

>>39511420
My physical therapist who's an ex-arm wrestler recently gave me two exercises. One is clenching your fist, shoving it in a bucket of uncooked rice and opening it over and over. The other is get a club hammer, wrap tape around the handle until it's difficult to hold, then hold your forearm horizontally while twisting the hammer back and forth.

I posted this in the questions thread, no one answered.

Yesterday I took a 95 pound bb and just started spinning it really fast 3 and dropped it when I couldn't hold on anymore.

Seemed to work

>>39511634
Diff anon here. I've had drunk girls literally caress my arms and say how hot the veins are....

>>39511420
op if you really want a legit answer go to the /fraud/ thread and ask a bloke called masT about forearms he has b4 and after pics and routines that make them blow up now rack off aight?

Vertical rope climbs, hands only.

Vertical rope climbs, hands only. Folded towels for pull-ups is pretty nice too