4chan archive /fit/ (index)
2013-04-07 05:53 19004577 Anonymous (Forearm_muscles_back_superficial.png 406x1241 93kB)
/fit/, how do I into forearms? I can't do farmers walks in my gym, pls help

31 min later 19005302 Anonymous
Pull-ups, dead holds, dead hangs. Doing more heavy deadlifts also helps a lot. After about 350lb you start feeling it really work your forearms.

33 min later 19005356 Anonymous
>>19004577 Thick bars in general. Use towels for pull ups. Grippers

34 min later 19005373 Anonymous
Use fatgrips. Fuck, I've even used old socks for make the bar thicker. Just wrap something around the fucker and grip. You'll feel it.

37 min later 19005427 Anonymous
>>19005302 I see, im gonna try that out, gonna be a while until i reach 350lb DL though.. Also, I have one of these spring things that you clench together, are they any good?

40 min later 19005484 Anonymous
>>19005356 You mean as in hanging from the towel while you pull yourself up...?

42 min later 19005512 Anonymous
>>19005356 >>19005484 I heard towels for pullups can fuck your arm up. You should research it before jumping the gun

45 min later 19005571 Anonymous
Also, if your really new to lifting just eat a lot and lift, your forearms will get big enough from just holding onto the weight. Don't think you have to have a specific exercise in your routine for every body part. Deadlifts, squats, bench and OHP is essentially the bulk of every workout. Trying to add exercises for specific "lacking" muscles will waste your time. Don't forget about deadlifts and you are set.

47 min later 19005605 Anonymous
>>19005571 I've been lifting on a regimen for 4 months now, I deadlift and do pullups and all of that. My chest and shoulders and arms and back have grown but my wrists seem to be falling behind in size.

48 min later 19005645 Anonymous
>>19005605 Wrists don't ever increase in size. There is no muscle tissue on the wrists.

49 min later 19005665 Anonymous
>>19005645 sorry, i meant forearms

53 min later 19005724 Anonymous
>>19005484 Yes. https://www.youtube.com/watch?v=k_2 6ZkUvLTA https://www.youtube.com/watch?v=veV RiVuNTLs

53 min later 19005730 Anonymous
>>19005665 Just make sure you don't neglect deadlifts and you will be fine. Also, what might help, after your deadlift set don't let go of the bar on your last rep and do 5-15 shrugs. The increased time under tension will help bring your forearms up.

58 min later 19005806 Anonymous
>>19005730 snap city advice

59 min later 19005833 Anonymous
>>19005730 >being able to shrug for reps what you deadlift Shiggy

1 hours later 19005873 Anonymous
>>19005730 Enjoy blacking out and snapping your shit up I don't know about you slacker faggots but my last rep of DL has me seeing stars and wishing I was dead.

1 hours later 19005874 Sabretooth
>>19005571 >Trying to add exercises for specific "lacking" muscles will waste your time Wow great advice

1 hours later 19005886 Anonymous
I'm one of the rare people who lifts forearms directly. I'm sure they would grow secondarily from other exercises, but I like to isolate them. For some reason I enjoy the pain it gives, and I like to see cuts and definition there. I do wrist curls and reverse wrist curls with dumbbells or a bar on a flat bench (See Schwarzenegger's Encyclopaedia), supersets, stripping weight, and some weird finishes like yo-yo rolling the weight in your palm and shaking it (Bruce Lee exercises).

1 hours later 19005979 Anonymous
>>19005874 He meant that for beginners. Beginners don't have lacking muscles because everything is lacking.

1 hours later 19006029 Sabretooth
>>19005979 I didn't even see that whoops, my bad.

1 hours later 19006123 Gripbastard (FatGripz.jpg 1614x1080 801kB)
I hit my forearms with a variety of exercises. Most of /fit/ will do deadlifts or towel pull-ups for forearm exercises (sometimes including reverse wrist curls) and these are fine for general size. I train my forearms for strength, so some of the exercises I do are: Closing hand grippers, hub lifting, 2 hand pinch, Rolling Thunder, Anvil lifting, sledgehammer levering, wrist curls, reverse wrist curls, and most importantly, extensor training. The easiest ways to get some size quickly is to use thickbars/axles for lifts (or something that approximates a thickbar, à la Fat Gripz).

2 hours later 19007667 Anonymous
>>19004577 farmer walks

2 hours later 19008181 Anonymous
>>19005886 samezies :3 bitches love forearms, they remind them of veiny cocks. if you don't believe me: http://reddit.com/r/forearms bitches mirin

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