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Thread: How to train the forearms

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    Default How to train the forearms

    It's odd.

    After a long break, I took up my weight training again a couple of months ago. Doing it three times a week, I see steady progress in all areas. That is, with exception of my forearms.

    I tried a number of different exercises: Forearm curls, palm up, palm down. Holding a dumbbell at one end, with weight only at the other, then turning my fist palm up and down (an idea I got from an Okinawan hojo undo exercise). Also, using a grip trainer. Whatever I do, however hard U try, the results are erratic - to say the last.

    One day, one side seems much stronger than the other, another day they are quite equal. In one session, I am happily thinking that I made some progress, in the next one, I donít get anywhere near the numbers of repetitions I did before. (I start at about six and aim for no more than fifteen before increasung the weight.) While in all other areas, there is constant progress!

    What am I doing wrong?

    Since I split my training to some extent, I work on my forearms only twice a week. Perhaps that's too little? Bruce Lee believed that these muscles should be trained every day. Modern sport science says, for a small muscle group, that's okay.

    Are there certain exercises that could be more productive for me? Or what else should I try?

    Any suggestions appreciated.

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    Default Re: How to train the forearms

    I don't know if you have access to a cable machine for weight training but if so, do some tricep push downs but lighten up the weight and turn your hands palm up.

    Other than that, you're doing the same exercises I would for forearms. It doesn't surprise me that different days give you different results.

    Isolation twice a week should be fine. My guess is you're already getting positive results.
    Be careful what you say, some may take it the wrong way.

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    Default Re: How to train the forearms

    I have the same issue. What I have noticed was that it largely depends on the other lifts and how taxing those are on grip strength etc.
    "For he is God's servant to do you good. But if you do wrong, be afraid, for he does not bear the sword for nothing. He is God's servant, an agent of wrath to bring punishment on the wrongdoer."

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    Default Re: How to train the forearms

    Take up a new hobby, like metal working and armoring. take a 32 oz hammer and dish out some elbow or knees cops... some helmets... or pound out a 32" round shield.

    That will build your forearms... and then you can give me the armor.

    The Bunny
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    Default Re: How to train the forearms

    Yes, there seems to be a connection. I guess I should try training the forearms apart from the other exercises.

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    Default Re: How to train the forearms

    Quote Originally Posted by MrBunny View Post
    Take up a new hobby, like metal working and armoring. take a 32 oz hammer and dish out some elbow or knees cops... some helmets... or pound out a 32" round shield.

    That will build your forearms... and then you can give me the armor.

    The Bunny
    Bunny,

    Even though I don't necessarily agree, I can tell where you have got this idea from.


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    Default Re: How to train the forearms

    One exercise you haven't mentioned, is tying a rope to a peg, with a dumbbell at the other end, and rolling the rope on to the peg, and off again, over and over, until you die.
    Also Mastering Tsing Tao.

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    Default Re: How to train the forearms

    Quote Originally Posted by KenpoChanger View Post
    One exercise you haven't mentioned, is tying a rope to a peg, with a dumbbell at the other end, and rolling the rope on to the peg, and off again, over and over, until you die.
    I didn't mention this one because I haven't tried it yet. It might be useful though.

    Surely, different exercises will have different effects. Some might be helpful primarily for stabilizing the fist when it hits a target, another for developing grip strength, etc.

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    Default Re: How to train the forearms

    Quote Originally Posted by KenpoChanger View Post
    One exercise you haven't mentioned, is tying a rope to a peg, with a dumbbell at the other end, and rolling the rope on to the peg, and off again, over and over, until you die.
    Used to do these for hockey. Awesome exercise.
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    Default Re: How to train the forearms

    Here's one that I saw a guy doing at the gym the other day; take a light medicine ball and roll it back and forth in an arc across a wall with one hand.
    Be careful what you say, some may take it the wrong way.

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    Default Re: How to train the forearms

    I understand spinach may help.
    Also Mastering Tsing Tao.

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    Default Re: How to train the forearms

    Quote Originally Posted by KenpoChanger View Post
    I understand spinach may help.
    Yeah, but it has to be the canned stuff and I just can't eat that.
    Be careful what you say, some may take it the wrong way.

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    Default Re: How to train the forearms

    A couple other things to consider is grip strength.

    Captains of Crush handgrippers are very nice additions, also a product called "Power Putty" that mountain climbers use to develop grip strength.

    "pinching grip" is also important, and you can "pinch" two plates together and hold statically to help with this.

    Other methods are using a towel or rope and grabbing that to do your chin up/pull ups.
    "For he is God's servant to do you good. But if you do wrong, be afraid, for he does not bear the sword for nothing. He is God's servant, an agent of wrath to bring punishment on the wrongdoer."

    Romans 13:4

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