D
Deleted member 8165
bad eyebrow plucker according to makingithappen
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?
Deleted member 2621
Kortajarena lurking
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Imo thats just a bonus from lifting
Just lift heavy bro
Just lift heavy bro
6’1cel
6'3cel now* living in denmark
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forearms are worked as a secondary muscle group in most compound lifts especially deadlift
D
Deleted member 8165
bad eyebrow plucker according to makingithappen
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woulndt train them directly lead to better results??
6’1cel
6'3cel now* living in denmark
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not worth it
Cali Yuga
Kraken
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best forearm workout is to get better genetics
I worked construction for two years and could deadlift 450 and still had twig forearms because of poor insertions
forearms are like calves theyre, insanely genetically predetermined
not that big a deal anyway small forearms can make your biceps/tris look bigger and leanness vascularity can get you almost as far as popeye mode when it comes to appealing to foids aesthetic
I worked construction for two years and could deadlift 450 and still had twig forearms because of poor insertions
forearms are like calves theyre, insanely genetically predetermined
not that big a deal anyway small forearms can make your biceps/tris look bigger and leanness vascularity can get you almost as far as popeye mode when it comes to appealing to foids aesthetic
patricknotstar
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CrazyFitLover
no proof no care
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2 times per week is the best, foreaarms work best within 10-20 rep range.
MewingJBP
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heavy farmer's carries, pulling movements, wrist curls/extensions
SadnessWYJ
Beauties Can Die
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dead hang, chin ups
SadnessWYJ
Beauties Can Die
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or literary do anything on rings
coconutsunlight
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jfl on not training forearms directly. You MUST train them directly for any decent amount of hypertrophy. But there's really no special exercises.
Forearm flexor (most potential for growth): the best is wrist curls supported on a bench. All the way down and then up to flex.
Forearm extensors (least potential for growth): best is reverse wrist curls on bench with straps.
Then there's the brachialis: The only way to work it adaquately is hammer curls. Just do a couple sets or all your sets of curls in hammer grip.
That's it. NO SPECIAL EXERCISES ARE BETTER THAN THESE. All others have a shittier range of motion and inadequate strengrh curve which is useless for hypertrophy. Sets and reps build up to it. 3 to 10 sets? More or less depends on your rate of recovery and experience. Reps utilize both high and low. Around 8-15 is most time-efficient. But you can and should go as high as 20-30 reps and low as 5-8 reps.
Forearm flexor (most potential for growth): the best is wrist curls supported on a bench. All the way down and then up to flex.
Forearm extensors (least potential for growth): best is reverse wrist curls on bench with straps.
Then there's the brachialis: The only way to work it adaquately is hammer curls. Just do a couple sets or all your sets of curls in hammer grip.
That's it. NO SPECIAL EXERCISES ARE BETTER THAN THESE. All others have a shittier range of motion and inadequate strengrh curve which is useless for hypertrophy. Sets and reps build up to it. 3 to 10 sets? More or less depends on your rate of recovery and experience. Reps utilize both high and low. Around 8-15 is most time-efficient. But you can and should go as high as 20-30 reps and low as 5-8 reps.
