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.
This. Srs.I was gonna say rack pulls, but my immature self thinks simply pulling is enough.
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..
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 .
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.
Farmers Walks and watching porn has worked for my forearms
I was gonna say rack pulls, but my immature self thinks simply pulling is enough.
Especially considering this is a BODYBUILDING forum lolis 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
This. Srs.
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
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
hahahaha yeah I saw the title and my answer still standsLol, 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)
What ever you want it to be. One is real (which I can't stand to live withSo which is it?
Max or Kev?
hahahaha yeah I saw the title and my answer still standsJust pick 2, any 2 and do it
Maybe my head ain't functioning after lifting heavy things this morning
Can anyone WITHOUT superior genetics for traps/calves/forearms suggest anything?
Sure bro leave it with me
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 ectalso the hand grippers.
@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.
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.
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