how to make your forearms blow up as fast as possible? or does it just come slowly with general bodybuilding?
>>35480506
steroids
>>35480506
Steroids.
But for a natty doing fullbody training, shrugs and static holds 3x a week.
>>35480506
Work a manuel labor job nigger.
My dad hasn't worked out since he was 16, and this nigga has 17 inch forearms at 6"2
Worked construction his whole life.
>>35480526
>>35480535
>>35480552
Thanks lads. I'll look into steroids and see if there are any construction jobs near my area.
idk the name of the exercise, but get a stick, drill a hole through it, tie a knot around it and through the hole on one end, at the other end, tie weight to it. twist stick until weight all the way up, and all the way down. blows the fuck out of your fore arms
>>35480506
Don't wrap your thumb around the bar when doing pulling exercises. Let the bar sit in the crook of your fingers, use chalk if you have to.
>>35480590
This is good, but you'll want something wider than a stick. They're called forearm blasters, and are better than wrist curls IMO.
>>35480561
>>35480615
i should have been more specific when i said stick. something the size of dumbell grip, like a pipe.
>>35480506
Make a wrist roller
>no matter how big your forearms get you will always be a wristlet
>>35480644
I know this fucking feel
it's even worse because I have long as fuck arms
>>35480644
i've also noticed that small wrist = small forearms
>>35480590
>>35480615
this actually some pretty good advice
>>35480506
Squeezing tennis balls throughout the day and crushing the grips when you lift.
>>35480535
Shrugs for forearms?
Given that farmers seem to have massive forearms, maybe it is more about time under tension than anything else
Which basically means it would be an annoying chore to do properly
>>35480682
>ur holding the weight
>>35480506
i like fatgripz.
i do farmers walks once a week, but other than that i never work fore arms specifically.
>>35480682
You are holding the weight. Either heavy, or for a long time.
Going heavy at 3x6-8
Going light at 4x20
Purchase two tons of rocks/pebbles. Toss the rocks as far as you can into a new pile using a shovel until a new pile has formed and the old pile is gone. Repeat.
>>35480682
basically same thing as farmers walks, except potentionally not going to fuck your body
This has been researched already.
http://athlete.io/225/fat-forearm-training/
>>35480734
nice shill, fuckface
>>35480506
Squeeze stone like want to make cum
Fat grips
Pronated curls
False grip pulls
Towel pullups
Deads
Farmers
>tfw forearms are bigger than my upper arms
Feels Popeye man
Lee was a little bitch who couldn't even squat lmao2plaet
Obligatory ROCK CLIMBING post
>>35480725
Fair enough then
>>35480506
Thank me later
https://m.youtube.com/watch?v=2tSVfPK6h94
>>35480694
nice fraudarms friend
>>35480947
Are you stupid? It's an angle.
>>35480640
This
>>35480506
climb rocks. there is literally no better way to do it. but if you are looking for pure aesthetics you are probably better off with farmers and wrist curls and shit. but if you replace your hour a day lifting with an hour a day climbing your forearms and back will get insane
>>35480590
>>35480615
>>35480627
other than climbing rocks this is the best if you are looking to incorp a lift in your gym routine, the wider the bar you are turning the better and do not let it down easy or quick thats the best part. twist it slowly up and slowly down
>>35481483
>>35481502
that guy here. forgot to mention that if you are doing any grip strength training (stuff like that but also heavy deadlifts and shit) you should also spend some time training the opposite to keep your hands, wrists and forearms balanced.
the best way (or at least what i do) is get some rubber bands, put them around the tips of your fingers, and spread your fingers out instead of squeezing them in. its hard to say how many rubber bands but enough to make it kinda but not really difficult and do sets of like 30 seconds of holding your hand openish.
this definitely fires a few muscles in your hand and forearms that stuff than involves squeezing your hand doesnt (as much at least).
don't try to "lift heavy" on those but do it more for a time. im not real sure how much this will help your actual size but it has made my hands and forearms feel much better than when i just did the stuff that involved gripping the shit out of stuff. gotta have balance
>heavy deadlifts
>weighted pull-ups (pronated or neutral with false grip)
>heavy rows
>heavy shrugs/farmer's walk
Make sure you include these in the core of your program
>reverse EZ bar curls
>wrist roller
>crushing grip thing
And use these to target them
If that doesn't work, consider steroids
>>35481817
>>crushing grip thing
pretty much a waste of gym time. just do actual lifts that are heavy enough to activate your forearms. i do use the crushing grip thingy (but the kind that has the individual fingers) but only like when im at work and shit. if you use real gym time for that shit you are not using your time well
>>35481817
The grippers are more for show than anything
It's fun to mess around with the captains of crunch grippers though.
