Increasing forearm size?!
Question: Hey all, I work out 4 times a week. ( I'm not a hardcore body builder, I just like to tone my body) I do 50 chin ups, and 160 push ups divided into two times a day over the 4 days. I also do other workouts for abs, but I was wondering how to increase my forearm size. I'm thinking about lifting dumb bells, but am unsure of what types of workouts best target the forearm area in particular. If anyone could help me out in this category (as in what to do, how many reps/sets, ect.) It would be much appreciated. Thank you :)
Answers: Hey all, I work out 4 times a week. ( I'm not a hardcore body builder, I just like to tone my body) I do 50 chin ups, and 160 push ups divided into two times a day over the 4 days. I also do other workouts for abs, but I was wondering how to increase my forearm size. I'm thinking about lifting dumb bells, but am unsure of what types of workouts best target the forearm area in particular. If anyone could help me out in this category (as in what to do, how many reps/sets, ect.) It would be much appreciated. Thank you :)
Depending upon which set of the muscles within the forearm you wish to workupon I would recommend different movements.
I recommend reverse curls or hammer curls for building up the outerside of your forearm. Just do one of these. They both can really target that muscle group.
Hammer curls are definitely safer. Standing, hold a dumbbell in each hand at your side. The axis of the dumbbell should be pointing forward-backward. Keeping your elbow at your side, raise the dumbbell up in front of you and up to your shoulder. Lower slowly, repeat.
Reverse curls are more dangerous. Basically think of preacher curls. But instead of holding a barbell with your palms facing up/forward, when you are doing reverse curls your palms will be facing down/backwards. But as a result of doing these you HAVE to have a tight grip on the barbell. Because at the apex of the barbell motion, when the force is maximal in the motion the barbell could slip out of your hands easiest.
For the innerside of your forarms, place your forarms acrossed a weight bench hand face up while holding a barbell. Lift the barbell at your wrist only. (Do NOT do this hands palm face down. That's a good way to get carpel tunnel syndrome...)
Reverse grip cable curls.. or dumbell curls will get you going... and you can do reverse grip tricep press too. Work this into your biceps and triceps routine...
So for biceps.. do 4 set of 10 reps of:
preacher curls,
reverse grip cable biceps curls
seated biceps curls
and for tricpes... do 4 sets of 10 reps of:
cable press
reverse grip caple press
triceps dips.
Doing Curls do work out the forearms at the same time as ur increasing bi's.
To further target do forearms on different day to get a good w/o in starting with wrist curls w/ a dumbell. 4-5 sets 12 reps will really blitz em. can also kneel perpindicular to a bench using an E-Z curl bar and wrist curl w/ that too. reverse wrist curl for diff fibers
Hammer curls
http://www.exrx.net/WeightExercises/Brac...
Wrist Curls
http://www.exrx.net/WeightExercises/Wris...
Reverse Wrist Curls
http://www.exrx.net/WeightExercises/Wris...
3x10 for the Hammer Curls
2x30 on the wrist curls/reverse
All the below answers are pretty agreeable. Seriously though, if you play guitar hero III, play "Through the Fire and Flames" by dragonforce on expert. No joke, your forearms get so sore after playing through the entire song a couple times!
masterbate, it is great excercise for your forearm