Your forearms and your neck are basically the only things that people will see 90% off the time poking out of your shirt….so don’t you want to jack those up? Want Popeye forearms that Olive Oyl will love? Or how about handshakes? No one likes a guy that when you shake his hand it feels like a wet noodle. Check out some of the stuff I found for you.
So let’s start with some good tips and practices. This is from Aaron Whitten.
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Step one: Throw out the straps.
If you can’t hold it without them, don’t pick it up. Your forearms will never reach their potential while you use straps. Forearm mass is directly related to grip strength. Increasing gripping ability is the fastest way to build the forearms, which is why wrist curls of any sort will not cause appreciable growth.
You may have to make some temporary accommodations in your workouts to compensate for your weakened grip, such as using the power rack to place the barbell in position for shrugs, as you may lack the strength to pick it up from the floor without straps. You will quickly learn just how much aid those little cotton devils provided you, and how much benefit you will enjoy from doing it on your own.
Even if you read no further and only practice this advice, your forearms will quickly advance past any sticking points you have encountered. Remember, straps , like machines, make training easier, and that should never be your goal. No one ever grew from training easier.
Step two: Use a thick bar.
Our gym uses an old three inch diameter axle. You can find your own in junkyards or purchase one new from equipment suppliers on the net such as www.atomicathletic.com. Look for used equipment whenever possible to greatly reduce price. Once you have your bar, use it as much as possible.
Shrugs will be your most effective movement for the forearms, using an overhand grip and a static hold at the end of each set. Cleans and deadlifts also thicken the forearms far faster than any lame wrist curl. Bent over rows, upright rows and reverse curls are also excellent for the grip.
Even pressing moves will force the forearms to work much harder than normal. The added diameter will shock your forearms into growth overnight.
Step three: Drop the wrist curls if you are still doing them.
Forearms respond to heavy weights in a static position, the exact opposite of wimpy wrist curls. They do not work. Furthermore, they can easily strain the wrists if done with a full range of motion. An injured wrist is a nightmare that will prevent all upper body moves and hurts like Hades when squatting, so avoid it.
If you desire extra forearm stimulation, perform an extra set of heavy dumbbell shrugs on your off days. Forearms recover quickly, so you should be fine to do this if you choose.
Step four: Recognize your own genetics.
Heredity makes a huge difference in the strength and size potential in the forearms. The greatest limitation isn’t the forearms at all, but the hands instead. Big hands equal an enormous advantage in grip strength, simply because they cover a larger surface area. So if your new partner has paws like Shaq, expect his grip to exceed yours with little work.
These individuals also usually possess large wrists and other bones, which is indicative of size potential. Secondly, observe the length of your flexors. Do your forearms flexors extend to the wrist, or are they tucked close to your elbow? The potential for mass is determined largely on volume, so reducing the length of the muscle belly compromises the end product. If you are in this category, fear not.
I have hands like a ten year old girl, and my flexors are about 4″ long, but I have still managed to pack on inches.
Source: Bodybuilding.com
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That was some good information. Let’s get some info on grip strength. Here’s an article from Muscle and Fitness.
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When it comes to grip strength, you need to develop three separate but equally important abilities. First, you need to be able to grab things and hold onto them. Next, you need to be able to grab things and crush them. Finally, you need to be able to pinch things between your thumb and fingers – your “pincer” grip – and both hold onto them and crush them. Whether you want to develop size in your forearms or “grab cloth and hang on” when making a tackle in football, strengthening all three of these qualities will serve you well.
To strengthen your crushing grip, use a wrist roller and a good gripper – the steel ones strongmen competitors use, not the ones you’ll find at your local sporting goods store. For your holds, use a fat bar. If your gym doesn’t have one, fold two towels to an identical width and wrap them around a barbell so it’s thick enough to be difficult to hang onto in a standing position without touching it to your body. For your pincer grip, start with 15-20-pound hex dumbbells held for time, and work your way up. To perform, place the dumbbells on the floor vertically and pick them up by the head and hold.
You’ll either need to purchase a wrist roller – most gyms don’t have them – or make your own. To do this, have your local hardware store cut a 16” length of 1½” PVC pipe. Bore a hole through the middle, tie a knot in a piece of cord and string it through. Attach a carabiner to the end of the cord and you’ve got yourself the best forearm developer on the market for under $5. When performing the actual exercise, lean your forearms on something at chest height – one spotter bar of a power rack is perfect for this purpose – so your shoulder strength doesn’t become a limiting factor.
The Workout
Exercise Sets Reps Rest
Fat Bar Hold 2 Max Time 90 sec
Hex Dumbbell Hold 2 Max Time 90 sec
Grippers 3 To Failure 60 sec
Supported Wrist Roller 2 Up/Down 90 sec
Source: http://www.muscleandfitness.com/training/other/get-grip
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So there you go. That should get you going good. I have posted a forearm workout video below here as well for you.
Another great article that encompasses all of this and goes in great detail can be found here: http://jasonferruggia.com/how-to-build-bigger-forearms/
What do you guys think? Leave a comment below.
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