How do I get big forearms as fast as possible?

[Danish_Retard]

All my lifts are beginning to be bottlenecked by my fucking forearms. Even on lat pulldowns I got a full on forearm pump. I can't deadlift properly because my forearms give up.

I'm so tired of this shit. What's the best routine?

I'm thinking of doing this routine but it seems autistic as shit


Are there any better routines? I know Jeff Nippard has a routine but I can't be bothered looking after z-library went down.

Also I do
UPPER
LOWER
rest
UPPER
LOWER
rest

Should I only train forearms as the last thing on UPPER days?

 

[Sprinkles]

Dead hangs

one arm hangs

towel hangs

double towel hangs

one arm towel hangs

finger tip push ups

 

[Deleted member 14624]

Be black

 

[Deleted member 17872]

Reincarnate

 

[Deleted member 19101]

implement pull ups into your routine and also isolation curls after bicep curls my forearms are big from this.

i need a bigger back though and i think chin ups might be the answer

 

[ANDEANCHAD]

All my lifts are beginning to be bottlenecked by my fucking forearms. Even on lat pulldowns I got a full on forearm pump. I can't deadlift properly because my forearms give up.

I'm so tired of this shit. What's the best routine?

I'm thinking of doing this routine but it seems autistic as shit


Are there any better routines? I know Jeff Nippard has a routine but I can't be bothered looking after z-library went down.

Also I do
UPPER
LOWER
rest
UPPER
LOWER
rest

Should I only train forearms as the last thing on UPPER days?

Wrist curls and wrist extensions is all you really need

 

[longjohnmong]

What do you mean your forearms give up on deadlift? Like you can't hold on to the bar? How much are you deadlifting, and what sets and reps? Are you using mixed grip? Are you using chalk?

 

[Deleted member 22124]

Seems like you've been fapping too much. Put the lube down and go on no fap for a couple of days. You need rest days too you know.

 

[Deleted member 26807]

Why do you even want that you retarded shitskin

 

[Deleted member 25198]

grippers, i went from subhuman to above average male grip strength in 2 weeks. i maxxed out my 40kg gripper and need to buy new one

 

[Deleted member 18544]

Why do you even want that you retarded shitskin

JFL now this foid is trying to pretend she isn't one

 

[Deleted member 26807]

JFL now this foid is trying to pretend she isn't one

If I was a foid I would let you ascend with me

 

[Deleted member 18544]

If I was a foid I would let you ascend with me

i have already ascended, and you are obviously a foid

 

[Deleted member 26807]

i have already ascended, and you are obviously a foid

An estrogenic foid wouldn't say sokething like this tbh:

If I was a foid I would let you ascend with me

Also you didn't ascend, you are a high inhib shy timid whitey boy

 

[Deleted member 18544]

An estrogenic foid wouldn't say sokething like this tbh:



Also you didn't ascend, you are a high inhib shy timid whitey boy

i mog you in every conceivable way, stupid femcel

 

[Deleted member 26807]

i mog you in every conceivable way, stupid femcel

Aww you are so lonely that you like to imagine I am a girl talking to you

 

[Deleted member 18544]

Aww you are so lonely that you like to imagine I am a girl talking to you

you're a disgusting fat shitskin 1 psl whore

Allow females here

We need some feminine energy and female perspective this forum literally smells like balls Idc if there will be simping

looksmax.org

 

[Orc]

forearms are slow-twitch dominant, similar to your calves, and shoulders, meaning they're mostly adapted to steady prolonged movement rather than quick bursts of energy.

mine are from climbing.

 

[Danish_Retard]

What do you mean your forearms give up on deadlift? Like you can't hold on to the bar? How much are you deadlifting, and what sets and reps? Are you using mixed grip? Are you using chalk?

In exercises like lateral raises or deadlifts my grip would fail before other muscle groups. Mixed grip fixed deadlift for me, but my grip has improved a lot just training forearms.

grippers, i went from subhuman to above average male grip strength in 2 weeks. i maxxed out my 40kg gripper and need to buy new one

Found an old one i had, takes 50 reps to get to failure tho... And gives a sick forearm pump. I'll put it on my desk so I use it more.

Do you do dedicated 3 sets every secon day or something?

forearms are slow-twitch dominant, similar to your calves, and shoulders, meaning they're mostly adapted to steady prolonged movement rather than quick bursts of energy.



View attachment 2091880

mine are from climbing.

Yeah man, been thinking of starting climbing too, there's a gym that's like 20€/month 2km near me, seems like a great forearm workout.

Tho I'm worried about being unable to climb properly, I can only do 3 pullups with proper form, perhaps if I lost some weight it'd be easier.

 

[Orc]

Yeah man, been thinking of starting climbing too, there's a gym that's like 20€/month 2km near me, seems like a great forearm workout.

Tho I'm worried about being unable to climb properly, I can only do 3 pullups with proper form, perhaps if I lost some weight it'd be easier.

you can just do farmers walks to mimic endurance movement

 

[Deleted member 25193]

All my lifts are beginning to be bottlenecked by my fucking forearms. Even on lat pulldowns I got a full on forearm pump. I can't deadlift properly because my forearms give up.

I'm so tired of this shit. What's the best routine?

I'm thinking of doing this routine but it seems autistic as shit


Are there any better routines? I know Jeff Nippard has a routine but I can't be bothered looking after z-library went down.

Also I do
UPPER
LOWER
rest
UPPER
LOWER
rest

Should I only train forearms as the last thing on UPPER days?

Nigger you need to ez curl and pull ups and side hammer curls for the braccialis

 

[longjohnmong]

In exercises like lateral raises or deadlifts my grip would fail before other muscle groups. Mixed grip fixed deadlift for me, but my grip has improved a lot just training forearms.

Do all your warm ups double overhand. Then when you're done with your sets do like one rep with your working weight (or less if you can't do it) double overhand and hold it at the top as long as possible.

Finger curls are the best grip exercise. They are better than grippers. Even dudes who compete in grip sports don't recommend grippers for anything but grippers themselves. You could also add in some sort of pinch grip training as none of what's been mentioned hit your thumb.

Also, join that climbing gym. It will improve your social life if you get into it. It's a great hobby. There are lots of cool girls who do it. You can go on trips, get outside, etc. You don't need pullup strength to get started.

 

[EdouardManlet]

forearms are slow-twitch dominant, similar to your calves, and shoulders, meaning they're mostly adapted to steady prolonged movement rather than quick bursts of energy.



View attachment 2091880

mine are from climbing.

Interesting / useful to know, this explains why tradies who don't specifically work out tend to have great forearms

 

[Orc]

Interesting / useful to know, this explains why tradies who don't specifically work out tend to have great forearms

the best work out for body parts that are slow twitch dominant is just being used extensively.

hence why I get great results from my absurd shoulder routine.

 

[emeraldglass]

All my lifts are beginning to be bottlenecked by my fucking forearms. Even on lat pulldowns I got a full on forearm pump. I can't deadlift properly because my forearms give up.

I'm so tired of this shit. What's the best routine?

I'm thinking of doing this routine but it seems autistic as shit


Are there any better routines? I know Jeff Nippard has a routine but I can't be bothered looking after z-library went down.

Also I do
UPPER
LOWER
rest
UPPER
LOWER
rest

Should I only train forearms as the last thing on UPPER days?

I made a guide abou this https://looksmax.org/threads/forearm-training-guide.658385/