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  1. #1
    Member dutchpharma's Avatar
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    Forearm Development

    Ive posed this question on other boards, but with proportions making a way back to the sport I wonder what some of you guys are doing to round out and develop the forearm. By Golden Era standards, the forearms were generally proportionate to the bicep. So if you rock a 19inch bicep, the calf should be in the same range if to be concerned proportionate. That being the case, do you bros have a go to for rounding out the forearm?

  2. #2
    M&S Veteran hwntime's Avatar
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    I just pull heavy shit without straps. When you're pulling 500+ and relying solely on grip strength, your forearms have no choice but to grow. Too many guys use straps for everything these days.

  3. #3
    M&S Veteran badgalaxie's Avatar
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    Yep no straps, barbell curls and reverse bicep curls



  4. #4
    Administrator Achilles87's Avatar
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    I think a big part of it is genetics. I don't do anything for forearms really they just grow from the movements in my lifts. Same with front delt, I might hit them one time a month.

  5. #5
    M&S Veteran 'SizeMatters''s Avatar
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    Quote Originally Posted by hwntime View Post
    I just pull heavy shit without straps. When you're pulling 500+ and relying solely on grip strength, your forearms have no choice but to grow. Too many guys use straps for everything these days.
    I agree with "most" of this, I reserve the straps for when your forearms are getting too fatigued, if this happens, your just training your arms, n have to rely on slop form, hence "cheating " the muscle being trained, out of their respective hypertrophy, in other words like you say, too many folks use em' Probably just to use em'..? IdK..?
    But then, thus cheating themselves out of a good forarm
    testing down of the muscle, they have their place, & for me, that's when the forearms are "spent", your can always
    finish off the forearms after the back training is done, & done right. Good perspective...! Good post, and thread...!

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  6. #6
    Member ferrum's Avatar
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    Quote Originally Posted by hwntime View Post
    I just pull heavy shit without straps. When you're pulling 500+ and relying solely on grip strength, your forearms have no choice but to grow. Too many guys use straps for everything these days.

    Exactly. Deads, rack pulls and farmers walks burn the shit out of my forearms. Especially when I hold the deads at the top before dropping back down.

  7. #7
    Member Burkawitz's Avatar
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    Quote Originally Posted by Achilles87 View Post
    I think a big part of it is genetics. I don't do anything for forearms really they just grow from the movements in my lifts. Same with front delt, I might hit them one time a month.
    Agreed. My forearms just grow from the various lifts. But most importantly, the Jerking motion from master-bating. 🤛

  8. #8
    Rep Fitraver's Avatar
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    I agree with Achilles. I never work them out alone. They get worked in everything else gripping.
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  9. #9
    Administrator Achilles87's Avatar
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    Quote Originally Posted by Fitraver View Post
    I agree with Achilles. I never work them out alone. They get worked in everything else gripping.
    Think about how much they get worked in lifts then you hit them again it's just overkill in my opion. You can work a muscle so much and not give it time to recover and it can't grow.

    I give a lot of credit to genetics when it comes to some stuff tho. I mean not taking away from anyone, but ask any bodybuilder and they will tell you the same.

  10. #10
    M&S Veteran HughJassol's Avatar
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    Haha training forearms!! That's funny.

  11. #11
    M&S Veteran readyset's Avatar
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    Never had to train forearms directly. But holding too plates, smoothe side together, with just fingertips always gave a nice burn


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  12. #12
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    Quote Originally Posted by HughJassol View Post
    Haha training forearms!! That's funny.
    Literally a guy at my gym doing forearm curls sitting down with a full length Barbell..........
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  13. #13
    M&S Veteran hwntime's Avatar
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    Quote Originally Posted by Fitraver View Post
    Literally a guy at my gym doing forearm curls sitting down with a full length Barbell..........
    Isn't there always that one clown in every gym? LOL

  14. #14
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    I just eat spinach. Lol

  15. #15
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    I used to work forearms. Had a routine called power forearms. Google it. It is like an 8 minute workout.
    Pulling heavy weight seems to work better to be honest.

  16. #16
    M&S Veteran 'SizeMatters''s Avatar
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    Quote Originally Posted by Blash74 View Post
    I just eat spinach. Lol
    Haha...,
    Lol...! I likey...!
    images (4).jpg,
    images (5).jpg

    'Size'
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  17. #17
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    Quote Originally Posted by 'SizeMatters' View Post
    Haha...,
    Lol...! I likey...!
    images (4).jpg,
    images (5).jpg

    'Size'
    That mofo was a badass when I was a kid. Crazy ass sailor with huge forearms. Kickin ass and taking names. And he smoked dank shit out of that pipe. Lol
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  18. #18
    M&S Veteran 'SizeMatters''s Avatar
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    Quote Originally Posted by Blash74 View Post
    That mofo was a badass when I was a kid. Crazy ass sailor with huge forearms. Kickin ass and taking names. And he smoked dank shit out of that pipe. Lol
    Haha..., Lol.. I could go for some dank ass 4:20 images.png,
    Resized_20170425_074245.jpg
    bout now myself, damn, fresh out too....? Ah well...

    'Size'
    Don't ask the Question, If your 'NOT ' prepared to
    Hear the answer.......!,

    I "Don't" sugar coat shit....!
    I'm 'not' Willy Wonka....!

  19. #19
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    heavy pulling without straps. farmers carry

  20. #20
    Member Smcdon817's Avatar
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    I agree with needing to train without straps. But when you have weak wrists as well, Ive noticed that it also can affect the forearm development. My arms are by far my weakest body part. Mainly because of my weak wrists and underdeveloped forearms..... and it’s sort of a domino effect when you have weak wrists. Weak wrists affect your grip, there by affecting your entire arm and shoulder development etc.. I train without straps until I feel my grip or wrists falling out of form.... then I cave and use straps until muscle failure. But then sometimes I over compensate by using the back too much when training arms. Soooo... I know it’s not a muscle that can be trained....may be also helpful to offer advice for strengthening the wrists?

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