Posted: 6/29/2009 12:52:55 AM EDT
| It seems like I have been gaining mass in my upper body except for my forearms, they need a lot of help. Any good exercises I should incorporate during my arm days? |
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HOLLY SHIT, the best advice I have heard in the fitness forum yet! Grippers will help, farmers walk, curling plates, hammer swing, thick handled DBs, wrist curls (standing), but just by one of Johns Brookfields' book, Mastery of Hand Strength. the one and olny book you will need for hand, wrist and forearm strength. I think you can get it for like $10 off amazon. |
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Deadlifts and power cleans I did some high rep light weight hang power cleans last week and my forearms were WRECKED........ Be careful about going overboard training your forearm and grip. There's lots of tendons in the forearms and hands that can be damaged by overtraining. Believe me, they take a long time to heal, and will affect just about everything you do. Ask me how I know this. |
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Deadlifts and power cleans I did some high rep light weight hang power cleans last week and my forearms were WRECKED........ Be careful about going overboard training your forearm and grip. There's lots of tendons in the forearms and hands that can be damaged by overtraining. Believe me, they take a long time to heal, and will affect just about everything you do. Ask me how I know this. Thanks for the tip. I didn't do it as grip training per se, just as a workout. Really most of my "grip" training is just pullups and deadlifts, those 2 seem to keep my hands and forearms strong enough and then an occasional workout like above. |
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If you can close a number 3 or 4 you probably live in a cage and eat people's faces. |
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If you can close a number 3 or 4 you probably live in a cage and eat people's faces. I know some pretty big guys that can't close the #1. I can close the #2 with either hand. Training to close a #3 would be a lot of work. |
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Deadlifts and power cleans I did some high rep light weight hang power cleans last week and my forearms were WRECKED........ Be careful about going overboard training your forearm and grip. There's lots of tendons in the forearms and hands that can be damaged by overtraining. Believe me, they take a long time to heal, and will affect just about everything you do. Ask me how I know this. Yeah, tendons are weird things. For a long time, I couldn't even do power cleans because of sore tendons (I think) in my wrist. I had to do push-ups using my fists instead of palms, and sometimes pushing a door open would cause pain in my wrist. Yet through all of this, it didn't inhibit my bench press one bit. But now I don't have any more problems with my wrists, and I credit my weightlifting for fixing things. |
| Do you "small" for arms inhibit any of your core or oly lifts? If you are into the functional side of fitness, forearm size and strength will come as needed....if you can grip 900 pounds but cant deadlift it and try, your bound to injure yourself......hopefully that makes a little bit of sense.. |
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Do you let your wrist bend while benching? yes, is that bad or good? That would be bad. For one, it is a weak position and makes it harder to deliver power to the bar, it is also a compromised position which may lead to injures to the wrist and third you lose out working a muscle group that should be worked as part of that compound movement. From now on, work on getting your forearm and wrist in straight alignment, that is one reason why your forearms haven't grown with the rest of your body, 
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Do you let your wrist bend while benching? yes, is that bad or good? That would be bad. For one, it is a weak position and makes it harder to deliver power to the bar, it is also a compromised position which may lead to injures to the wrist and third you lose out working a muscle group that should be worked as part of that compound movement. From now on, work on getting your forearm and wrist in straight alignment, that is one reason why your forearms haven't grown with the rest of your body, Roger, didn't even realize I was doing it improperly, thanks for the headsup |
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Quoted: HOLLY SHIT, the best advice I have heard in the fitness forum yet! Grippers will help, farmers walk, curling plates, hammer swing, thick handled DBs, wrist curls (standing), but just by one of Johns Brookfields' book, Mastery of Hand Strength. the one and olny book you will need for hand, wrist and forearm strength. I think you can get it for like $10 off amazon. Combine this post with the caution about messing up tendons, and you will get comments about your forearm size above all else. I assure you. |
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HOLLY SHIT, the best advice I have heard in the fitness forum yet! Grippers will help, farmers walk, curling plates, hammer swing, thick handled DBs, wrist curls (standing), but just by one of Johns Brookfields' book, Mastery of Hand Strength. the one and olny book you will need for hand, wrist and forearm strength. I think you can get it for like $10 off amazon. Combine this post with the caution about messing up tendons, and you will get comments about your forearm size above all else. I assure you. I have that book. I like the part about rolling up frying pans. Brookfield cautions about messing up tendons in your hand when starting out bending nails. I've never tried bending nails, but I did mess up my left forearm closing grippers. The no. 2 did me in. It took me about 6 months to get my forearm healed back up. |