whats the best Rep range for forearms? what do you do?

[IF I TOOK ROIDS I'D BE MR OLYMPIA]

my forearms dont seem to get bigger anymore.. they are a tad over 14 inches flexed..

dumbell wrists curls 4 sets 37lbs 20 reps

4 sets 48 lbs 12-15 reps

4 sets 59 lbs 8 reps

occasionally do some reverse curls and behind the back curls...

maybe im just deluded and wanting things to grow over night btw this guy claims 18 inch forearms...

[kraken]

Never felt the need to train them directly. If you are not using straps until your heavy sets for back and shrugs, they should be getting hit hard throughout your split.

[BIGSNOR]

18 inches in that vid.....lol bullshit. that was a weakass forearm. who takes videos like that..........

[ironman0370]

I agree with not much direct work is needed under normal circumstances. But, just as with anything else, if you want to specialize, I like the following routine. Massive pump, and really gets mine growing, with not much overwork.

Giant set:

1 set of 12 reps of barbell forearms curls (slight incline.....ass higher than feet, hands hanging over knees)

with no rest (except to go to the next exercise....15 secs?....set everything up ahead of time), go to the next exercise.....

1 set of 12 reps of standing reverse curls (keep arms close to body all the way up, contract hard at the top, slow on the way down, then curl again at the bottom of the movement toward the body and hold for couple seconds)....this is a double contraction movement.....one at the top, one at the bottom.

+ (no rest again)

1 set of 12 reps of Zottman curls (dumbbells - you'll have to look this up for a video....very difficult to explain).

+ (no rest again)

1 set of 12 reps of Hammer Curls.


That's it. The weights you use will be much lighter than you're used to, because of the lack of rest.

Good luck and let us know what you decide to do.

[mikeheeney]

usually find when training back they get a real good workout, try a range of pulling exercises. when training arms i also do some reverse curls and some wrist curls.

[BABOON]

There is no way that forearm is 18 inches. My arms were 18.5 at their biggest, and when they were, I had a 16 inch forearm. It was much, much bigger than the one in that video.

Why bother lying about a measurement if the bodypart still looks small? you're much better off saying a lower number so it looks more impressive. Silly fake bodybuilders.

[Viking]

Go heavy and until failure...

[Frosty]

Go for heaviest weight with at LEAST 20 seconds time under tension for the set. Do lots of volume like this for forearms, and you can train them more frequently.

[baby gorilla]

3 sets of your favorite pornsite for 50-200 reps each

[Hardly Krishna]

Go for heaviest weight with at LEAST 20 seconds time under tension for the set. Do lots of volume like this for forearms, and you can train them more frequently.

This is the only one thats right....just like Arm Wrestlers...ever seen a pro arm wrestler w/ small forearms?? Heavy weight, low reps, constant tension.

[Frosty]

Think of forearms as the 'calves of the upper body.' You gotta train them differently...they're stubborn

[buster12]

ask frank mcgrath! I always like hearing others opinions on what works for their forearms because my forearms lag behind the upper partof my arm....

[Maximus7132005]

I would say high reps like 15-20 for growth
and low reps for strength

I usually pyramid backwards from low to high reps

[bigtimektz]

I usually do one straight set of reverse barbell curls about 15-20 reps after working biceps.
Then I do a 60-90 sec forearm stretch with the same weight. It has worked for me. I don't know the measurements but my forearms are decent.

[buster12]

I usually do one straight set of reverse barbell curls about 15-20 reps after working biceps.
Then I do a 60-90 sec forearm stretch with the same weight. It has worked for me. I don't know the measurements but my forearms are decent.

haha. I tried the dc/dante forearm stretch yesterday, and I gotta say, thos stretches really hurt!