- Joined
- Feb 27, 2013
- Messages
- 560
I have been concentrating a lot on my grip strength / forearm work for the last year and IMO a lot of people neglect these little muscles but I can tell you it dramatically made my upper body look more powerful (though I'm nothing special compared to some of you). I see at my gym a lot of people with huge biceps/triceps but have candy canes for forearms. It doesn't look right. A short sleeve shirt can hide the best chest / back / abs etc but forearms are exposed for everyone to see. Nothing spells power when I see someone with well developed forearms.
Also some people say well I do heavy back training with no straps so I get indirect forearm training so I don't need it. <<== This may be true but from my experience direct forearm/grip training does make your forearms grow significantly more. Lastly genetics obviously plays a role on forearms if you have high insertions but I still believe with direct grip/forearm training you can still get it pretty beefy.
Pics below are some exercises I started incorporating into my routine. I do it 2x a week on days where my forearms are fresh so I can hit it with full power. 2 sets each exercise to failure with emphasis on progressive overload. I know its working because my forearms got much bigger than previous years without direct work.
Would like to hear what you guys do for development of your forearms. Thanks for your inputs !
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Also some people say well I do heavy back training with no straps so I get indirect forearm training so I don't need it. <<== This may be true but from my experience direct forearm/grip training does make your forearms grow significantly more. Lastly genetics obviously plays a role on forearms if you have high insertions but I still believe with direct grip/forearm training you can still get it pretty beefy.
Pics below are some exercises I started incorporating into my routine. I do it 2x a week on days where my forearms are fresh so I can hit it with full power. 2 sets each exercise to failure with emphasis on progressive overload. I know its working because my forearms got much bigger than previous years without direct work.
Would like to hear what you guys do for development of your forearms. Thanks for your inputs !
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