I think the title is pretty descriptive but here it is a little more in depth, I dont want to loose weight im actualy a little underwieght LoL, but the thing is that I have very bony fore arms ive noticed that i dont realy know any exersizes that work out the fore arms accept for those little things that you squeeze over and over agian. I am 5 foot 7 inches wiegh about ~120 and I want to know how heavy the wieghts I should use are because I dont have a lot in that area. I have two ten pound wieghts {i know hahaha} these dont realy do much and push-ups work out bicepts more and tricepts more than anything else. basicly I just want to know some exersizes that work out my fore arms. anyways thanx for listening =}
fore arm help
- Thread starter |OCS|Virus
- Start date
Well, if you are underweight the first thing you need to concentrate on is eating more. You sound like you fit the description of an ectomorph. You need to eat, and eat a lot! Try to eat something every 2 hours at least, not a lot of junk though. Try a lot of fruits and vegetables (carbs), and lots of protein.
Second, as for the workout. You know that there are many exersizes that work your forearms while working other muscles too? Wouldn't you rather work your pecs to and get a big chest WHILE getting those forearms? Try a workout full of the compound lifts, because these lifts will work many muscles at once, INCLUDING your forearms on some.
Every 2 or 3 days
Bench pressx2 (10-15 reps)
Incline pressx2 (10-15 reps)
Barbell curlsx2 (" ")
Squatsx3 (" ")
Goodmorningsx2 (" ")
Deadliftsx2 (" ")
These exersizes will give you faster gains than other secondary lifts. They work many muscles at once. Bench press and incline press do believe it or not work your forearm.
scott
Second, as for the workout. You know that there are many exersizes that work your forearms while working other muscles too? Wouldn't you rather work your pecs to and get a big chest WHILE getting those forearms? Try a workout full of the compound lifts, because these lifts will work many muscles at once, INCLUDING your forearms on some.
Every 2 or 3 days
Bench pressx2 (10-15 reps)
Incline pressx2 (10-15 reps)
Barbell curlsx2 (" ")
Squatsx3 (" ")
Goodmorningsx2 (" ")
Deadliftsx2 (" ")
These exersizes will give you faster gains than other secondary lifts. They work many muscles at once. Bench press and incline press do believe it or not work your forearm.
scott
thankyou for your reply i am afraid that it is a little ot of my leauge. Mainly I want to shake a nick-name thats been getting on my nerves first then I want to focus on other things. As for eating more no news there, I know I need to eat more. But thankyou for advising me on what to eat. I am unfamiliar with many of the terms for exersizes you used. first off what is a compound lift? and could you go through the list->
Every 2 or 3 days
Bench pressx2 (10-15 reps)
Incline pressx2 (10-15 reps)
Barbell curlsx2 (" ")
Squatsx3 (" ")
Goodmorningsx2 (" ")
Deadliftsx2 (" ")
sorry if it is an annoyence im very new to this usualy my exersize routine consists of 100 push ups and 140 sit ups {which is why im here LoL} thankyou for your patients =}
Every 2 or 3 days
Bench pressx2 (10-15 reps)
Incline pressx2 (10-15 reps)
Barbell curlsx2 (" ")
Squatsx3 (" ")
Goodmorningsx2 (" ")
Deadliftsx2 (" ")
sorry if it is an annoyence im very new to this usualy my exersize routine consists of 100 push ups and 140 sit ups {which is why im here LoL} thankyou for your patients =}
For forearms I take a dumbell, take all the weight off of it, get a decent size rope, and tie it to the barbell, then at the other end tie a small weight, 2.5 - 5lbs to start out, then just grab the barbell with both hands and extend your arms out a bit keeping them parallel wth the ground, and roll the barbell up and back down with the weight tied to it...it will pretty much wrap the rope around the barbell and then unwind it back down, just keep doing this and you'll feel your wrists and forearms really start to burn after a while.
Great advice Genius. Virus, I would definitely follow what he has to say. I wouldn't waste any time with DIRECT forearm work. Forearm curls are one of the greatest wastes of workout time you can do!
If you are still wanting to do some exercises that work your forarms among other things, here are some suggestions:
First, if you do chin-ups, do them holding onto a towel. I have seen many guys using straps when doing chins... This is a waste of an opportunity to develop forearm strength. Using a towel makes it work 3 times harder.
Farmers walk will absolutely demolish your forearms. It is one of the best exercises out there. Very simple... Just grab a couple of hundred lb. dumbbells and walk with them. Give yourself a goal destination and try to walk there and back to the rack without setting the weights down.
Here's Strongman Competitor Chad Coy doing the Farmer's Walk with 330 pounds in each hand.
Zottman curls will seriously hit the brachioradialus. Have you ever tried those? Start with a pair of DB's, at your side, palms facing out, curl the weight to your shoulders where palms are facing your shoulders, and then rotate the DB's till your palms are facing back out, and then lower the weight.
Last but not least is the One-arm barbell curl. Start with an empty bar, hand centered on the bar, just curl it like you would a DB. This will work core stabilizers AND it will work your forearms a lot harder because they have to work to keep the weight from wobbling.
All of these will hit your forearms really well... you will be PROUD of the forearms you get from doing them in a very short amount of time! Keep me posted on your progress.
Thanks TC! [/i]
If you are still wanting to do some exercises that work your forarms among other things, here are some suggestions:
First, if you do chin-ups, do them holding onto a towel. I have seen many guys using straps when doing chins... This is a waste of an opportunity to develop forearm strength. Using a towel makes it work 3 times harder.
Farmers walk will absolutely demolish your forearms. It is one of the best exercises out there. Very simple... Just grab a couple of hundred lb. dumbbells and walk with them. Give yourself a goal destination and try to walk there and back to the rack without setting the weights down.
Here's Strongman Competitor Chad Coy doing the Farmer's Walk with 330 pounds in each hand.
Zottman curls will seriously hit the brachioradialus. Have you ever tried those? Start with a pair of DB's, at your side, palms facing out, curl the weight to your shoulders where palms are facing your shoulders, and then rotate the DB's till your palms are facing back out, and then lower the weight.
Last but not least is the One-arm barbell curl. Start with an empty bar, hand centered on the bar, just curl it like you would a DB. This will work core stabilizers AND it will work your forearms a lot harder because they have to work to keep the weight from wobbling.
All of these will hit your forearms really well... you will be PROUD of the forearms you get from doing them in a very short amount of time! Keep me posted on your progress.
Thanks TC! [/i]
O_O wow... thanks, that was a lotta info thanks for including pics as well =} I will try some of these things and figure out the list genous told me.
Yea, heres something that you should FEEL and see results in your FOREARMS. Take a bar. Like a bench press bar. And use that. stand there and hold the bar in your hands while u let your arms fall to your side w/ the bar in your yands. Ok then...you just curl your wrists up. you will feel the burn in yuor forearms. Don't lift your shoulders. Use only wrists to lift. Then you can add on weights and things when you feel necesarry. I do a pyramid with this exercise. I start with 15 pounds on each side. Then do 10 reps. Then i take off 5 pounds from each side and do 15 reps. Then i take the 5 pounders off and put the 2 1/2's on and do 20 reps w/ those. Your forearms will feel tight. They will feel wierd. But you should feel results.
Yes, good point mojo. As I stated earlier, and he just pointed out once again, compound exersizes are great for building up not only your forearms but ALSO other body parts. You don't want to walk around looking like popye do you? A complete, total body workout is the way to go. Simply trying to build only your forearms is a bit like washing half of your car. Many people try to only target upper body, while neglecting their legs. This is also a big, BIG mistake. So, you should concentrate on some kind of workout that hits EVERY body part. In the end you will be more satisfied as you look in the mirror and see your total body starting to grow, instead of just flexing your forearms while the rest of your body looks out of proportion.
scott
scott
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Yes I know I should not work out my arms exclusivley, I cant think of much I can do for the legs outside of running I dont have access to equipment for leg work outs. I know how to work out my chest and stomach I just wasnt sure what I could do for fore arms LoL. {hehehe good picture}