single best (accessory) exercise for forearm mass?

[wingman]

Farmers Walks and watching porn has worked for my forearms

 

[Morgan]

I was gonna say rack pulls, but my immature self thinks simply pulling is enough.

 

[SUAS]

If the biggest hole in your training is 'forearms' then maybe you need to take a look at your goals. This sounds like curls in the squat rack to me. It has been proven that curling the squat rack shrinks your dick and makes you less attractive to both men and woman.

is it a crime to want to train forearms? I personally dont do it but i hate how people are all one track minded about how to train..he wants bigger forearms is there something wrong with that? and maybe some peoples dicks are too big and they also want to even it out

 

[MaxBrenner]

I was gonna say rack pulls, but my immature self thinks simply pulling is enough.

This. Srs.

 

[pistachio]

no great genetics here..back when i used to care about them i did the following and it seemed to work really well..

high reps for all:
wrist curls
reverse wrist curls
grips strengtheners

dont do this a day before something like deads unless you dont mind using straps..

What do you define as high reps? I was thinking of probably just doing reverse curls and farmers walks and see how that goes at first. If they haven't grown appreciably, I'll start to throw in extra stuff.

Hey Pistachio: I do wrist/finger curls, I don't exactly know what they are called but I can describe how I do them;
I use my barbell and load about 70kg on it, than I stand as if I'm going to do a standing bicep curl (arms fully extended down) but I extend (roll) the bar down my fingers as far as I can, than roll it back up and curl my wrist up as far as I can and hold for a second, than repeat about 8-12 times, for 4 sets. This has improved my grip and started to add size to my forearms.

For calves I found that the single best way for me to hit them hard was to do them separate from each other. I hold a 25kg plate in my hand, hanging by my side and use a block of wood to do single standing calf raises (I balance by holding onto one of my squat stands). You probably need to hold more weight than me, my body is heavy and contributes to the weight, just tie a few plates together with a thick rope or something.
I only do one set with rest pauses, eg; I do as many as I can to failure (usually about 15-17) pausing at the top of the movement to squeeze the muscle for roughly 2 seconds, than I take 10 breaths and go again to failure (usually about 5-7) and rest pause 10 breaths and go again to failure. I find this method has actually given me results, I do it twice a week, the seated calf raises and standing calf raises on the machines wasn't working well enough for me, just giving me insane burn feel. I put it down to training them individually as opposed to together. It's worth a try mate, hope I helped.
Good luck .

Interesting on the calves, did you have small calves to begin with? How much have they grown? I'm fairly certain my calves haven't grown at all since I started training. I haven't really been committed to them either tho, as they never really grew from calf raises or seated calf etc.

If the biggest hole in your training is 'forearms' then maybe you need to take a look at your goals.

This sounds like curls in the squat rack to me. It has been proven that curling the squat rack shrinks your dick and makes you less attractive to both men and woman.

I'm not quite sure if you are having a dig at me for wanting to train forearms, or complimenting me by saying I must be doing alright if that is my only weakness. In either case, I want to work on my weaknesses, so yes, I need to look at forearm specific training.

Farmers Walks and watching porn has worked for my forearms

Well, I'm halfway there....

I was gonna say rack pulls, but my immature self thinks simply pulling is enough.

Not for everyone

is it a crime to want to train forearms? I personally dont do it but i hate how people are all one track minded about how to train..he wants bigger forearms is there something wrong with that? and maybe some peoples dicks are too big and they also want to even it out

Especially considering this is a BODYBUILDING forum lol

This. Srs.

Again, not for everyone!

Anyway, as mentioned above, I am going to do reverse curls and farmers walks for now, and see how that goes. Will be starting a new cycle of PPP in 2 weeks and will incorporate them into that. Will report back in several months....

 

[walt]

If you are already deadlifting 5 plates and forearms are traps are weakness, deadlifts for you don't work for your forerams and traps obviously. Do you do shrugs?

And you said earlier you don't put much effort into them. well you know thats why they are lagging, so hit them hard next year. If your traps grew, with your legs as well, your physique would be the ideal physique for me.

Such an inspiring journey, from 60kg to 95kg ripped, well done

 

[pistachio]

If you are already deadlifting 5 plates and forearms are traps are weakness, deadlifts for you don't work for your forerams and traps obviously. Do you do shrugs?

And you said earlier you don't put much effort into them. well you know thats why they are lagging, so hit them hard next year. If your traps grew, with your legs as well, your physique would be the ideal physique for me.

Such an inspiring journey, from 60kg to 95kg ripped, well done

Pretty much my point hey. I know 5 plates isn't heavy for some, but its enough to stimulate forearm and trap growth in most. Not me. So I need to do some extra stuff. I have done shrugs for a while, didn't seem to get much benefit. Will be a bit more consistent with it next year. And will throw in a few other exercises. I would really love to add some meat to my traps this year.

Yeah I know, it was the old cycle of 'they don't grow so you don't put effort into them and then you don't put effort into them so they don't grow'. Well this year, I'm going to smash them. If they still don't grow, well, I guess I'll just have to settle for normal-ish forearms lol.

Haha thanks mate, I'll aim to have the ideal physique by next christmas then I'm not 95 ripped yet by the way! Give me another 1-2 years.... Probably closer to 2. But thanks

 

[MaxBrenner]

Just do 1-2 direct accessory movements for each 'weak point' and train for myofib and scaro hypertrophy. Nothing outrageous bro, just all the basic methods

Just incase we didn't see it

 

[pistachio]

Just incase we didn't see it

Lol, that was the point of this thread! I had already established that, the question was WHICH accessory exercises (just in case you didn't see the title )

 

[jchen]

So which is it?

Max or Kev?

 

[MaxBrenner]

Lol, that was the point of this thread! I had already established that, the question was WHICH accessory exercises (just in case you didn't see the title )

hahahaha yeah I saw the title and my answer still stands Just pick 2, any 2 and do it

Maybe my head ain't functioning after lifting heavy things this morning

 

[MaxBrenner]

So which is it?

Max or Kev?

What ever you want it to be. One is real (which I can't stand to live with ) and the other is my dream.....

 

[pistachio]

hahahaha yeah I saw the title and my answer still stands Just pick 2, any 2 and do it

Maybe my head ain't functioning after lifting heavy things this morning

Fine, fine

Speaking of which, do you feel like looking at my prospective workout regime? Its in my blog

 

[MaxBrenner]

Sure bro leave it with me

 

[Sydking]

Can anyone WITHOUT superior genetics for traps/calves/forearms suggest anything?

calves- 20min skipping with anke weights...Ever seen a boxer and a bike rider with small calves.

Forearms- Thoes gyro balls are a bloddy killer, Good for sitting on the toilet ect also the hand grippers.

 

[Lucifer]

Weight Lifting|Strength Training|Powerlifting -Get Big with Fat Gripz!

 

[Rambodian]

@Pistachio: Mate I couldn't tell you how big my calves were before I started training, but I didn't have very big calves considering how thick my ankles are, but now my calves are 19 inches around the thickest part flexed, at a guess I would say I have added 2 inch of muscle. This is somewhat of a considerable size gain of muscle for me, also considering I have lost a fair bit of fat over the last 6 months (still fat compared the the average joe, over 30% still ) and have at least some definition in my calves now (prob my best body part). But mostly these gains have come in the last couple months using the way I mentioned, my calves just would not grow and looked smooth when I flexed them.

 

[pistachio]

Sure bro leave it with me

Still waiting

calves- 20min skipping with anke weights...Ever seen a boxer and a bike rider with small calves.

Forearms- Thoes gyro balls are a bloddy killer, Good for sitting on the toilet ect also the hand grippers.

Interesting idea, the skipping with ankle weights. I do like skipping, and would like to keep doing it even while bulking. Any recommendations on ankle weights?

Weight Lifting|Strength Training|Powerlifting -Get Big with Fat Gripz!

I have considered these in the past. Would you have to take a step back when you start using them though? Or can you keep using the weights you are currently using? I imagine I'd have to drop my deadlift down a bit etc to be able to hold it.

Thoughts?

If not, I'm keen as to get a set.

@Pistachio: Mate I couldn't tell you how big my calves were before I started training, but I didn't have very big calves considering how thick my ankles are, but now my calves are 19 inches around the thickest part flexed, at a guess I would say I have added 2 inch of muscle. This is somewhat of a considerable size gain of muscle for me, also considering I have lost a fair bit of fat over the last 6 months (still fat compared the the average joe, over 30% still ) and have at least some definition in my calves now (prob my best body part). But mostly these gains have come in the last couple months using the way I mentioned, my calves just would not grow and looked smooth when I flexed them.

Fuck mate, 19" calves is pretty impressive.

When I started, upper arms were a bit under 12" and calves were about 15" (i think).

Now upper arms are around 16.5", calves are around 16"

If I could get my calves to 19" I'd be laughing!

 

[MaxBrenner]

P-dogg, will attend to it soon bro. I'm just in the middle of doing a article on sweeteners (going to start a shitstorm). Once I'm done I'll check it out.

 

[pistachio]

P-dogg, will attend to it soon bro. I'm just in the middle of doing a article on sweeteners (going to start a shitstorm). Once I'm done I'll check it out.

Haha, I'm just shit stirring, whenever man.

Interested to see the article btw, I consume quite a bit of sweetener..