forearms ? - UK-Muscle Body Building Community

Big_Dan · 21-02-2008, 12:13 AM

right , Forearms ?
any comment on if anyone would train them as a seperate bodypart ?
obviously after biceps or back ?
I do have rather small forearms compared to upper arms,

warren_1987 · 21-02-2008, 12:27 AM

i never really thought bout them, lol but im a beginer i figure they will get done with most lifts,

mrbez · 21-02-2008, 01:11 PM

I'm with Warren, Dan.

However, you could try doing BB curls with your palms facing downwards, as opposed to upwards. I feel that they target my forearms well.

Also, sit down and put your forearm flat along your thigh, so your palm is facing upwards. Let your wrist be level with your knee, so your hand should have nothing to lean on. Grab a DB, and move your hand as though your waving someone over. Down...Up etc. Know what I mean?

TH&S · 21-02-2008, 01:14 PM

Heavy deadlifts.... No straps...

Big_Dan · 21-02-2008, 01:49 PM

Quote:

Also, sit down and put your forearm flat along your thigh, so your palm is facing upwards. Let your wrist be level with your knee, so your hand should have nothing to lean on. Grab a DB, and move your hand as though your waving someone over. Down...Up etc. Know what I mean?

ive done them before , been through all that stage before,
reverse grip curls , etc ,

but now im splitting my training up as i feel im overtraining, and was jus wondering if doing these exercises after biceps or back , would be over training arms ?

mrbez · 21-02-2008, 01:50 PM

If thats how you feel mate, I would stick with what TH&S has said.

Heavy deadlifts for your first excercise on back day should see some good growth.

MXD · 21-02-2008, 01:51 PM

Heavy deads no straps
Hang clean and presses
reverse curls

Big_Dan · 21-02-2008, 02:04 PM

well atm the mo` my routine is ;-
monday -
front squats
leg press
leg extensions
-------------
Ham curls
-------------
seated and standing calf raises

Tuesday-
Flat bench barbell
Incline dumbells
pec dec
---------
Standing shoulder press
dumbell side laterals
shrugs/upright rows

thursday-
deadlifts
wide grip pull downs (to front and back)
seated close grip rows
rear deltoids

friday-
Biceps-
Barbell curls
preacher curls
concentration curls
-----------------
Triceps-
skull crushers
behind head dumbell extensions
flat bar push downs

offo · 21-02-2008, 02:19 PM

u do a whole session in biceps :S hows that working out for u mate?

MXD · 21-02-2008, 02:20 PM

I can't stand volume routines, you must have some awesome genetics to gain off that.

Big_Dan · 21-02-2008, 02:26 PM

im the same as my old man , always have had good arms , but i feel my arms are not complete if i dont train them on a seperate day , but the only prob is that my biceps and triceps and brachi are growing , jus not my forearms :(

offo · 21-02-2008, 02:29 PM

seems like alot to me :O

MXD · 21-02-2008, 02:38 PM

Ever thought about HIT/DC?

Big_Dan · 21-02-2008, 03:00 PM

well ive always stood around 13stone - 13stone 4 ,
and wanna get up to 14stone solid ,

was thinking bout
Monday -
flat bench press 5x5
incline DB press
flat bench flyes
------------------
barbell curls
hammer curls

Tuesday-
Squats or front squats 5x5
lunges
leg extensions
---------------
ham curls
---------------
calf raises

Thursday-
standing shoulder press
dumbell side laterals
rear deltoids
---------------------
skull crushers
push downs

Friday-
Deadlifts
bent over rows
wide lat pull downs ,

not too much , not too little

Alex The Kid · 21-02-2008, 03:42 PM

Defo heavy deadlifts

21-02-2008, 12:13 AM	#1 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 487	forearms ? right , Forearms ? any comment on if anyone would train them as a seperate bodypart ? obviously after biceps or back ? I do have rather small forearms compared to upper arms, __________________ I aim to be the definition of perfect ;) Last edited by Big_Dan; 21-02-2008 at 12:14 AM. Reason: spelling mistake ooopppsssssss

21-02-2008, 12:27 AM	#2 (permalink)
warren_1987 Looking Freaky Join Date: Nov 2007 Posts: 897	Re: forearms ? i never really thought bout them, lol but im a beginer i figure they will get done with most lifts,

21-02-2008, 01:11 PM	#3 (permalink)
mrbez Gym Addict Join Date: Feb 2008 Posts: 224	Re: forearms ? I'm with Warren, Dan. However, you could try doing BB curls with your palms facing downwards, as opposed to upwards. I feel that they target my forearms well. Also, sit down and put your forearm flat along your thigh, so your palm is facing upwards. Let your wrist be level with your knee, so your hand should have nothing to lean on. Grab a DB, and move your hand as though your waving someone over. Down...Up etc. Know what I mean?

21-02-2008, 01:14 PM	#4 (permalink)
TH&S #1 Bob Nutcher Join Date: Aug 2007 Posts: 4,226	Re: forearms ? Heavy deadlifts.... No straps... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 110 \| S: 170 \| Target: 550

21-02-2008, 01:50 PM	#6 (permalink)
mrbez Gym Addict Join Date: Feb 2008 Posts: 224	Re: forearms ? If thats how you feel mate, I would stick with what TH&S has said. Heavy deadlifts for your first excercise on back day should see some good growth.

21-02-2008, 01:51 PM	#7 (permalink)
MXD Butter man Join Date: Jan 2008 Posts: 954	Re: forearms ? Heavy deads no straps Hang clean and presses reverse curls __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% off you first order use code: MP27405 My journal is found To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My pics are here To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-02-2008, 02:04 PM	#8 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 487	Re: forearms ? well atm the mo` my routine is ;- monday - front squats leg press leg extensions ------------- Ham curls ------------- seated and standing calf raises Tuesday- Flat bench barbell Incline dumbells pec dec --------- Standing shoulder press dumbell side laterals shrugs/upright rows thursday- deadlifts wide grip pull downs (to front and back) seated close grip rows rear deltoids friday- Biceps- Barbell curls preacher curls concentration curls ----------------- Triceps- skull crushers behind head dumbell extensions flat bar push downs __________________ I aim to be the definition of perfect ;)

21-02-2008, 02:19 PM	#9 (permalink)
offo Getting HUGE! Join Date: Apr 2006 Posts: 1,537	Re: forearms ? u do a whole session in biceps :S hows that working out for u mate?

21-02-2008, 02:20 PM	#10 (permalink)
MXD Butter man Join Date: Jan 2008 Posts: 954	Re: forearms ? I can't stand volume routines, you must have some awesome genetics to gain off that. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% off you first order use code: MP27405 My journal is found To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My pics are here To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-02-2008, 02:26 PM	#11 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 487	Re: forearms ? im the same as my old man , always have had good arms , but i feel my arms are not complete if i dont train them on a seperate day , but the only prob is that my biceps and triceps and brachi are growing , jus not my forearms :( __________________ I aim to be the definition of perfect ;)

21-02-2008, 02:29 PM	#12 (permalink)
offo Getting HUGE! Join Date: Apr 2006 Posts: 1,537	Re: forearms ? seems like alot to me :O

21-02-2008, 02:38 PM	#13 (permalink)
MXD Butter man Join Date: Jan 2008 Posts: 954	Re: forearms ? Ever thought about HIT/DC? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% off you first order use code: MP27405 My journal is found To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My pics are here To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-02-2008, 03:00 PM	#14 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 487	Re: forearms ? well ive always stood around 13stone - 13stone 4 , and wanna get up to 14stone solid , was thinking bout Monday - flat bench press 5x5 incline DB press flat bench flyes ------------------ barbell curls hammer curls Tuesday- Squats or front squats 5x5 lunges leg extensions --------------- ham curls --------------- calf raises Thursday- standing shoulder press dumbell side laterals rear deltoids --------------------- skull crushers push downs Friday- Deadlifts bent over rows wide lat pull downs , not too much , not too little __________________ I aim to be the definition of perfect ;)

21-02-2008, 03:42 PM	#15 (permalink)
Alex The Kid Newbie Trainer Join Date: Feb 2008 Posts: 25	Re: forearms ? Defo heavy deadlifts

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