How did you gained mass on your forearms?
Is there hope for me?
Thank you hungry skeleton
>>36684232
thanks mr skeletal
>>36684232
Thank you hungry skeleton
>>36684232
You won't get much mass there, the bigger part of the muscle is closer to the elbow.
But this will help.
>>36684232
You can do wrist curls.
That's what I had to do after a work injury.
>>36684311
>But this will help.
Did you forgot the picture?
>>36684331
Ok, thank you.
But it won't make my arms look normal, right?
>>36684338
Shit, sorry.
http://scoobysworkshop.com/forearm-exercises/
>>36684232
THANK YOU SKELETON
>>36684359
Thank you, i will try this next time.
>>36684232
thanks mr skeletal
>>36684355
Also wanting to know. Is it possible to recover from skelly forearms or am I just gonna look like the one pic where the guy has a huge blob at the start of his forearms and it still looks bony as shit the rest of the way?
https://m.youtube.com/watch?v=_jbluxamlrs hammer curls 3 sets 10-12 reps hold them
>>36684232
I'm afraid it's incurable - when I was at my heaviest and the strongest (~94kg), I had maybe 32cm forearms. Combine it with being tall and you get skelly twigs.
>>36684232
E A T
A
T
>>36684597
Did you just discover /fit/ or is there some other reason for you to stink up random threads with your shit?
>>36684597
His friend on the right (his left) is cute
>>36684597
sorry about your face bro :(
![JimmyRayForester1low[3].jpg](https://i.imgur.com/byPXOyi.jpg "JimmyRayForester1low[3].jpg")
Start climbing/bouldering. That's what worked for me.
>>36687309
I've never seen climbers with those forearms. Most of them have frail toothpicks.
i did sets of deadlifts until my forearms were utterly fried, then finished off using straps. then at the end, i friend my grip again by doing static holds. forearms exploded in a year.
before that i did all the isolation shit, the wrist curls, the finger curls etc. none of it worked. heavy holds, that's how i did it. actual heavy holds, not 60kg or anything, im talking 150kg+ if you can, or whatever weight you can do for a 1RM.
>>36684232
>tfw your wrist is smaller than my cock
>tfw 9 inch wristlet
Anyone tried powerballs? (n-no homo) I've been thinking of getting one. Reviews seem pretty positive.
>>36684232
buy a forearm roller for when you are bulking and use that shit at least once a week and youll see a difference
Fucking goodness
>>36688414
Sure if you want to practice jacking your boyfriend off when he's not around.
>>36684232
I have the exact same forearms.
Rolling
>>36689897
roll
You wont add much mass around your wrists, if any. I have a relatively small-ish frame but a good amount of muscle mass, so my forearms look kind of weird. I try to hit them in some sort every time I go to the gym. Heavy shrugs, deadlifts, pull-ups, rows, even curls can hit them pretty hard.
Ditch the straps and do some grip work and see if you made some progress in 6 months
>>36689897
>mfw purge computer
Over my dead body.
>>36684232
Heavy deadlifts
Heavy shrugs
Heavy bb and db rows
Hammer curls
Pull ups
Use the ropes for every cable exercise you can make sure you are holding the rope and not using the knots at the end
>>36684232
Climb. I have upper forearms bigger than my biceps.
litteraly popeye
>>36687679
you didnt see climbers that climb frequently and do hard routes then
>>36689897
lll
>>36689959
Forgot to add make a wrist roller and use it
2bh just work out and they will grow never use straps and you should be fine
rolls roids
>>36689897
rolling
>>36689897
roll
>>36687679
I think it all depends on your weight. When I started climbing I was about 5'10" and 170 lb, so I was much bulkier that most of the other climbers. And if you weigh more, you'll need much more grip/forearm strength just to stay on the wall. The scrawny skeletons you see are guys that either don't lift weights, or guys that started out with climbing for a few years and are only now starting to lift.
As long as you have a good bit of mass on you to start with, it'll work out in your favor. Also, I do bouldering almost exclusively, so it's much less cardio/endurance and more dependant on upper-body strength for big moves.
>>36689959
Pull ups don't work for me. Sure, I've been doing them for 3 months now but everything else changed, the forearms near the hands are the same.
>>36690271
*for only 3 months
>>36684232
Ive same size of forearm near wrist. I doubt u can get much muscles there.
>>36690271
>forearms near the hands
there's nothing to grow there. if you got skele wrists, too bad
>>36689971
Haha, I started bouldering about a year and a half ago and it's the same for me. Both my forearms and upper arms are about 14" now. My forearms are probably the strongest aspect of my body, proportionally speaking.
>>36690363
How the fuck am I supposed to wear Panerai replicas then, senpai?
There are alot of exercises for forearms. Us people with thin frames need to work them even harder because it looks ridiculous with large shoulders who narrow down into tiny little wrists.
You can take a barbell and just work your wrists with it. I've noticed that the kettlebells are good also. Just grab one in each hand with the tip of your fingers and then clench your fists.
>>36684232
Keep your forearms fucking tan.
Grow your tendons, OP.
>>36690271
Start doing pull-ups using only your fingertips, as opposed to your whole hands. Or even just hang by your fingers on a doorframe. It's crazy how fast your grip/forearms grow when you have to support your whole body by your fingertips.
Or better yet, start bouldering. I've only been climbing for about a year and a half and now my forearms are about the same size as my upper arm.
>>36690442
>>36690363
What about doing pull ups with a backpack with weights?
>>36689897
rolling
>>36690505
It depends on your grip, not on the weight.
GH
H
>>36684232
thank mr skeltal
>>36684232
If I can do it with 6 inch wrists, you can too. Pull ups, hammer curls, heavy deads with long holds at the top. I've personally found forearms respond best to punishment, kind of like calves. I had to hit them almost every day to the point of being unable to pick anything weighing more than a pound or two up before they started to grow.
>>36690505
Even with that, the weakest link isn't going to be your forearms, it'll most likely be your back.
>>36684232
>pretty broad shoulders and broad chest
>put on muscle fairly easily
>strong jaw
>babby wrists
fuck sake
>>36690409
By getting a girls size.
>>36689897
Rolling in the river.
>>36690573
>>36690644
No I mean generally speaking. Is it stupid or does it work?
>>36690688
Once you can get 20, start adding weight. It'll help your grip too having to hang on for that many reps.
Go be a carpenter give it a decade or so say good bye to small wrists...its everyday all day punishment. Thats what is takes to build wrists
>>36690652
have you actually measured your wrists?
I always thought I had baby wrists to the extent I was embarrassed of them (even before I lifted and cares about muscles) but I measured them at just under 7.5" which is apparently decently above average
>>36684232
I'm by no means near my goal and I've always had very thin wrists (the small wrists never go away) but as a former forearmlet I can give you what I learned:
1. Heavy rows with a barbell are great, and I don't mean the Pendlay kind. You need to hold that fucker in your hand for prolonged sets.
2. Deadlifts do barely anything (in my experience) for forearm size. There are a lot of strong deadlifters with dyel forearms.
3. Do pull-ups, shitloads of pull-ups. Weighted / unweighted / chin-ups - just get really good at them Once your hitting bw + 2 plates for reps you'll most likely have decent forearms (and arms in general).
4. I've started throwing in the wrist roller exercise, google it. Throw it in at the end of every pull workout and you'll get a strong pump and gradual development. Work your way up just like you would any other exercise with very small increments.
disclaimer: I don't mean to suggest I have great forearms, they're very average but considering what I started with they aren't horrible.
>>36687679
Honestly depends on style. Since people are powerful climbers. Some are technical. It's entirely possible to watch very good climbers with little muscle mass because they have flawless technique and developed tendons.
I used those hand grippers things, despite what everyone says here they work for me
>>36690715
20 reps? Right now I just do 10x5 but I think I can do more.
i hav same rpoblem
>>36684232
Literally jerk off and alternate hands
>>36689897
roll
>>36689897
roll mudfacka
>>36690636
is this you in the picture? if so, god damn, when you get buff, it doesn't appear that much.
>>36684232
Your muscle bellies are up closer to your elbow, your wrists wont get any bigger there unless you get fat.
>>36690732
what is your wrist size?
>>36684232
L O N D O N
tfw small wrists
>>36684232
You will be at the mercy of your insertions, BUT:
> farmer's carries, ideally with thick grips
> hand over hand rope pulls and rope climbs, the thicker the better
> axle deads and cleans
> zercher squats if you have hands pronated so your brachioradialis is taking the load
> forearm rollers for extensor muscles
> plate pinches
>>36684232
Damn dude even when I was a kid I had bigger foreams than you.
>>36689897
wew lad
>>36690732
you're more than 70 on that picture.
>>36689897
Pls be good
>>36689897
:stopsound:
You won't add much mass to your forearms, but every little bit will help. I've found the gym doesn't really help me there, but climbing and various sports do. My wrists are as thin as yours and I'm fairly aesthetic when built, as the thin wrists look great with wide forearms. Think of how wide shoulders work with a slim waist. When your arms are small though, thin wrists just look like shit. Focus elsewhere, don't worry about the wrists.
>>36689897
roll
I have an extremely girthy cock and it's thicker than my wrists
>>36684232
Become a dad
Tire flips
DIY - build shit
>>36684232
That's your wrist... Not your forearm...
Forarn gets big from genetics and holding heavy shit... Wrists will only gain a negligible amount of mass.. The wrist is comprised of bone and tendons... Both of which will not grow without growth hormone
I'm overall completely emaciated, but my wrists are 5 inches thick. They are the same thickness as my dick.
They are scary thin. I have to put my watches (i just buy digital ones, not classy ones) on the lowest notch and sometimes even that is still too big. I'm a mid 20s male
Most humiliating thing I've ever experienced, along with the rest of my pathetic life.
>>36689897
roll
>>36693422
I don't know how big my wrists were before but I doubt they were seven inches. They've seemed to get bigger since I started lifting.
>>36689897
steam
>>36689897
Rollang
>>36689897
R-r-rolling
>How did you gained mass on your forearms?
try lifting
>>36689897
Roll
>>36694144
you keep changing colors.
>>36689897
Rollz 4 the dollz
>>36684597
Your ripped
>>36684597
gyno
>>36689897
roooll
>>36684232
I played the trombone in marching band, but I have no Idea how those football kids did it.
>I hang around underclassmen football kids after school because they were in my classes.
>I show em my forearms and they are miring.
>I told the JV football kids that it's all about the forearms.
>They win championship their varsity year.
Do those fat grips for curls actually work decent?
Obviously I wouldn't buy them, but they don't seem hard to make. All you'd need to do is duct tape a toilet paper roll and then cut it in half. I might do that with these foam grips that came with my dip bar that go fucking nowhere actually. Just cut them in half so they fit around the bar.
>>36691781
Yeah, it's me. 5'10 200lbs
>>36689897
Roll
>>36693454
all you can do is accept your situation and change it. reconstruct your self image. . Discipline
Thanks to all of you for the suggestions. I will try the exercises and see if it gets any better.
Btw, i'm 20 years old and lifted for 2 and a half years.
>>36689897
rollin please no 90s
>>36695867
Yeah my ass.
You're skinny as shit and probably have bitch lifts.
>tfw 6 foot 5.5 inch wrist
who /wrists smaller than a girls/ here
>>36695949
How much do you weigh
>>36684232
Thank mr skeltal
>>36690636
Nice. I'm in the similar process right now so you gave me hope for acutal fucking forearm development
my forearms are 13 inches
>>36689897
Rolll
>>36689897
gimme gimme
>>36689897
Rollen
>>36689897
rolling
>>36689897
okay
Your wrist is like penis of baby
>>36689897
Didnt see what the image says but rolling before reading it
>>36689897
rollin desu
>>36687894
this right here is the advice OP should be looking for. Farmer walks, heavy deadlifts, both of those should help a lot. Also, since I do a 3 day split twice a week, I have back and shoulders on the same day. If I superset back and shoulder lifts, I get some nasty forearm pump, and I found that this supersetting has greatly assisted heavy holds as forearm builders. OF course, you need to eat enough/have proper macros. And most importantly, you need to stay comitted and actually be lifting week in and week out. If you go balls out for 1 week, spend the next 2 weeks on your ass, then go back to the gym, the results just won't be there.
>>36695867
how have you lifted for 2 years?
>>36695867
>zero callusses
>bitch thin forearms
MY FUCKING ASS you lifted for 2 years. Perhaps you spent a week or two in each of the past 2 years at the gym doing the vagina machine or preacher curls, but holy shit 7/10 you made me reply with fucking earnest.
>>36689897
rooooooooooooolllin
>>36689897
lets go fruit
>>36698580
>callusses
I deadlift 430lbs raw and have no callusses. Fix your grip.
>>36689897
rolly polly olly
>>36684232
fap more
Deadlifts
>thank you based Craig
>>36690732
damn , how long did this take ?
>>36689897
rollerino
>>36689897
roll
>>36692361
Perhaps, that's a rough estimate. My legs and calves were awful as well (not that my calves still aren't lel.
>>36691798
Just measured, 6.5" at 6'2.>>
36700284
Around 3 years on and off, I'd lift at uni, not be able to afford gym + food and then lose literally any gains I'd made over the summer. Hence why I'm still fat from bulking up yet again (but in full time employment so can afford gym year round etc.).
>tfw forever an armlet
pic related, just took it
Skelly McSkellington
Skinny wrist here too.
I feel like they could break with little force.
>>36689897
Bane?
>>36689897
please not my computer
>>36689897
Rolling
>>36701391
Looks like a leg to me.
>>36690636
>tfw my penis is as thick as your wrists
>>36689897
Roll
My wrist is 16cm and forearm 28cm. You can't really grow the wrist bigger.
>>36689897
Rill
>>36690787
which grippers did you use?
>>36702749
Not the guy but I got grippers too. There's only two brands you want to buy. Heavy Grippers and Captain Crush.
Captain Crush grippers seem to be more true to their poundage, but they're also more expensive.
Both are solid and will last you decades.
I've been really into grip strength since someone on this board recommended reading Dinosaur Training. I have captains of crush 1-3 but the biggest thing thats helped me is dead hangs. Also use fat grips for dead lifts and you'll see massive improvement. https://www.youtube.com/watch?v=GqZiVt9YBX0
>>36702973
Dead hangs hurt like fuck, but they're great and everyone should do em. Also a good time to stretch your lats and take pressure off of your spine.
>>36702994
Yeah it takes a few weeks to get used them honestly. My routine now is 2 rounds of 3:00 trying for 20 second hangs and 10 second rests. Feels good man.
>>36689897
roll
>>36684232
There is hope for you anon.
Do what I do
>2 handed Plate grip 40 reps @ 100lbs for 6 sets
>Hammer curls 12 reps @ 35lbs for 3 sets
>Pic related its my arm
>>36689897
rolling
5,9 inch wrist will it get better?
>>36689897
R O L L E T H
O
L
L
E
T
H
>>36695707
SUP MANLET
>>36689897
rollerino
>>36689897
Oh FFS. Might as well.
>>36689897
roll roel
>>36689897
ROLL
>>36684232
>>36701391
>>36701604
You guys were born feminine, might as well become traps.
>>36689897
sure why not
>>36689897
lol
>>36689897
roll
>>36689897
Roll
>>36689897
keep rolling rolling rolling rolling rolling
>>36689897
ROLL NIGGA
I got bitch wrists too, I think a lifetime of dedication to lifting, when I am able to move around serious weight, my wrists will reflect that.
>>36689897
Rolling
>>36689897
>>36689897
roll.
>>36689897
no computer
I want to go to sleep
>>36689897
rollan!!
xD
>>36689897
raul
>>36684232
What do your forearms do?
Well let's see, they make your fingers open and close and they move the wrist.
So how could you make your forearms grow?
Maybe take the movements that the forearms do and add weight to them, so that those movements are harder to do and maybe that could make your muscles grow.
Nah, that's crazy. Better just shitpost on 4chan.
>>36689897
JUST
>>36689897
roll
The size of the wrist itself is fairly genetic. I happen to have a large wrist. However, you can increase the size of the forearm itself (the muscular part, not the wrist) through exercise: grip strength from other exercises, biceps exercises, wrist curls, etc.
The only way I can think of to add size to the wrist is become a hamplanet and add some fat there.
>>36689897
Rolling
>>36689897
(i have forearms like that too, but theyve certainly got bigger than before i lifted)
roll
>>36689897
rolling
>>36690787
>they work for me
>same forearm size as OP asking for help
choose 1
>>36694144
pretty much this
if you reach 315 bench and don't have decent forearms, you are a special case
>>36701604
nigga is that a quarter?
what the fuck
you literally have no hope
>>36689897
rolling, i will do whatever it says
>>36689897
rollerinossss
>>36689897
rlllll
>>36689897
Rolling you piece of shit.
>>36694144
You've barelly lifted man. I remember you saying you've lifted for a little over a year
If that's the case you were born with big forearms
rock climbing
>>36709596
you're an idiot
you can't be born with muscular forearms unless you have some sort of medical problem that causes abnormal muscle hypertrophy
>>36689897
FUCK IT, LET'S GO
>>36689897
Roll
>>36689897
Roooooling
>>36689897
r0ll
