/fit/ - Fitness, Health, and Feels

wrist curls are a shit exercise. focus on building your upper arm and the forearm will follow suit.

>>121840

Forearms are extremely hard to build. They have a short genetic limit so you're training them on a logarithmic scale. Try farmer's or hammer curls and do your deadlifts/OHP.

You don't build your forearms by doing wrist exercises, you build your forearms by working on your finger and grip strength. Feel your forearm while moving your wrist, you can feel barely anything. Tense your fist into a tight ball, and you feel most of the muscles in your forearm tense up. On my current job I have to do a lot of weeding, tree planting and tree-guard removal, and fencing, my forearms have gotten pretty built from pulling out small weeds with my fingers, grasping and pulling stakes out of the ground, twisting fencing wire with my fingers, etc.

>>121895

This is the right answer.

Rope exercises work for me.

>>121840

I like hammer twists. My gym has some of those crossfit style hammers of different weights, but something from your shed will work too. I place my forearm palm up on a bench while holding a hammer with the hammer end on the same side as my thumb. I then twist my wrist back and forth to failure for 3-5 sets. To make it harder or easier I just change where I grip the hammer. This added about 40 lbs to my deadlift just by making me able to hold on to more weight.

>>121918

This

My Grip strength has deformed my benis,

Now all the children laugh at me when I show it to them.

>>121918

This

Beware the death grip syndrome.

I just had a flashback to when I was a little Boyscout and I was shaking hands with my Scoutmaster.

>we go to shake hands

>he's a big guy and I'm very little at the time so I want to be sure my handshake is firm enough

>we begin the handshake and I start off with what I thought was a decent squeeze

>he has such huge forearms so his grip on my hand is naturally pretty strong

>I decide to try to even out with him so I don't seem like a bitch

>I start squeezing tight and he gets a dangerous glint in his eyes

>the next thing I know he says "YA NEVER GRIP A WOODCARVERRR" and my hand is subsequently crushed to a pulp

Long story short, you should buy a woodcarving knife and start making little Santas and trains or some shit because it's fun, manly, makes for good gifts, and it will give you ridiculous forearm strength.

I don't into forearms but have been thinking about this too because tfw small forearms. My plan is to train all the functions so

Wrist curls for extension/flexion

Grip trainers for crushing

Farmers and Deadlift for static

And then heaps of grip variations on all pulling and curling movements to hit all the smaller muscles.

Anyone have thoughts on this and how to implement it into a 4 day a week upper lower split?

>>121918

Can confirm this, already have had to reattache my dick twice. You pull the damn thing off without even noticing.

Deadlifts and pulls ups are good.

>>121840

>>I've been lifting for about two months now.

Try to lift yourself.

Seriously, you need to strengthen your grip.

Pull-ups and chin-ups will do the trick.

>>123818

Hey are not you the anon who went to trade school and claimed you were an autist?

>>121943

The moral is that you were a weak and ugly child, but the lesson in forearm strength is at least somewhat useful as an aside.

>>123834

nope

>board so dead people see a flag and think its the same person

>>121918

>death grip syndrome

how trying to use some onahole for a while?

>>121840

I've noticed I have weak grips/forearms from getting way too much pain with these in pulldowns/pull ups

they're supposed to grow as an side effect to other exercises, and you shouldn't sole train them exactly because you already stress them enough (if you're doing a harsh enough routine)

some good advice I got is not wear protective gloves so your grip and hands really roughen up

right now its getting better for me, and I only few centimeters less on my forearms than upper arm

>>121840

>Heavy deads, hold for a couple seconds at lockout if you can (i.e. up until your max set)

>Heavy farmers walks

>Dead hangs

>Forearm roller (3 sets one direction, 3 sets the opposite direction)

>Reverse barbell curls

Do all of these consistently and you'll have fucking Popeye forearms within a year, I guarantee it

Focus on dynamic movements and volume. That means an hour on your forearms once a week, 30 minutes 2x a week, and 10 minutes the other 4 days.

I recall some massive lifter saying he did forearm workouts every day before school because he liked going to school with swole forearms, and now he has the most impressive forearms in the lifting community.

Take a weight and do fast twists with a light weight at your side and with a bent arm, heavier weight for slow twists, light weight for volume wrist curls and wrist extensions, and a heavy ass weight for farmer's walks. Taking a long object with weight and using it is good as well, like a stick, and doing 'pendulum swings' and moving it around at different angles for a long time. Use a fat grip too, wrap the bar with something or buy one of those "FAT GRIPS" tools.

>>123833

>just like heel of leg

Year, developing my heels has always been difficult

>>121840

Take a look at these guys….

https://www.functionalhandstrength.com/