How to build big forearms.

[ConfusedBolivian]

There are 3 main parts in your forearms:
- Flexors (60%)
-Brachio Radialis (30%)
-Extensors (10%)

Rules when it comes to forearms:
-You need to go heavy and get them strong, stronger forearms are bigger forearms
-You need to train forearms 4-7times a week
-You need to focus on this movement patters:

1. Static holds
2. Wrist flexion
3. wrist extension
4. Curls that focus on Brachio Radialis stretch

Best exercises:
Static holds: Deadlifts and farmer walks
Wrist flexion: Heavy barbell wrist curls
Wrist extension: Dumbell wrist extension
Brachio radialis: Heavy hammer curls and heavy reverse curls.

 

[ConfusedBolivian]

@FacialStructure404

 

[RawMogger]

My forearms work for me I don't work for them. Giving them some heavy chin ups when they act up.

 

[ConfusedBolivian]

My forearms work for me I don't work for them. Giving them some heavy chin ups when they act up.

weighted chin ups are great for forearms

 

[violentrose]

View attachment 3124208
View attachment 3124211
View attachment 3124238

There are 3 main parts in your forearms:
- Flexors (60%)
-Brachio Radialis (30%)
-Extensors (10%)

Rules when it comes to forearms:
-You need to go heavy and get them strong, stronger forearms are bigger forearms
-You need to train forearms 4-7times a week
-You need to focus on this movement patters:

1. Static holds
2. Wrist flexion
3. wrist extension
4. Curls that focus on Brachio Radialis stretch

Best exercises:
Static holds: Deadlifts and farmer walks
Wrist flexion: Heavy barbell wrist curls
Wrist extension: Dumbell wrist extension
Brachio radialis: Heavy hammer curls and heavy reverse curls.

Holy shit nigga

 

[chinprojectiongod]

btw you doxxed yourself in that ig post. Good forearms tho ig but i’ll just keep doing rice bucket training

 

[ConfusedBolivian]

btw you doxxed yourself in that ig post. Good forearms tho ig but i’ll just keep doing rice bucket training

yeah my real name is well known here, rice bucket is cope

 

[ConfusedBolivian]

View attachment 3124300
Holy shit nigga

mogs?

 

[violentrose]

mogs?

Yeah mirin

 

[Saint Casanova]

Is it true that you need to exercise them as much as possible because they’re less sensitive to growth ?

 

[RawMogger]

btw you doxxed yourself in that ig post. Good forearms tho ig but i’ll just keep doing rice bucket training

Keep digging into rice just to lactate for no reason (literally wouldn't do anything) while I'm going to steal three plates during my chin ups soon

 

[chinprojectiongod]

Keep digging into rice just to lactate for no reason (literally wouldn't do anything) while I'm going to steal three plates during my chin ups soon

I can feel the muscles burning from how tired they get plus the forearms respond better to high volume high frequency.

 

[ConfusedBolivian]

Is it true that you need to exercise them as much as possible because they’re less sensitive to growth ?

theyre not less sensitive, but they are a type of muscle fibers that need alot of stimulus like calves

 

[Outerz14]

View attachment 3124208
View attachment 3124211
View attachment 3124238

There are 3 main parts in your forearms:
- Flexors (60%)
-Brachio Radialis (30%)
-Extensors (10%)

Rules when it comes to forearms:
-You need to go heavy and get them strong, stronger forearms are bigger forearms
-You need to train forearms 4-7times a week
-You need to focus on this movement patters:

1. Static holds
2. Wrist flexion
3. wrist extension
4. Curls that focus on Brachio Radialis stretch

Best exercises:
Static holds: Deadlifts and farmer walks
Wrist flexion: Heavy barbell wrist curls
Wrist extension: Dumbell wrist extension
Brachio radialis: Heavy hammer curls and heavy reverse curls.

Put this in looksmaxing bro

 

[Outerz14]

@TechnoBoss

 

[slavicpsycho]

Gym not worth it i used to take steroids and bulk up then realized it looks stupid havent gone in 1 year now skinny af and way more attention from foids its a good niche if you like it but not for most

 

[autistic_tendencies]

 

[RawMogger]

I can feel the muscles burning from how tired they get plus the forearms respond better to high volume high frequency.

Exactly, you just lactate for no reason. You can do 100 push ups and feel your flesh burning but the guy who does 120KG for 5 reps (wouldn't burn) will size and strength mog you. You can up the volume but without added strength (real progressive overload) you're just doing cardio for your forearms which might increase your capacity to dig into rice and help Japanese peasants. But, you wouldn't gain size or strength.

 

[aerooooo]

View attachment 3124208
View attachment 3124211
View attachment 3124238

There are 3 main parts in your forearms:
- Flexors (60%)
-Brachio Radialis (30%)
-Extensors (10%)

Rules when it comes to forearms:
-You need to go heavy and get them strong, stronger forearms are bigger forearms
-You need to train forearms 4-7times a week
-You need to focus on this movement patters:

1. Static holds
2. Wrist flexion
3. wrist extension
4. Curls that focus on Brachio Radialis stretch

Best exercises:
Static holds: Deadlifts and farmer walks
Wrist flexion: Heavy barbell wrist curls
Wrist extension: Dumbell wrist extension
Brachio radialis: Heavy hammer curls and heavy reverse curls.

can you do back,shoulders and chest too? bro nice

 

[chinprojectiongod]

Exactly, you just lactate for no reason. You can do 100 push ups and feel your flesh burning but the guy who does 120KG for 5 reps (wouldn't burn) will size and strength mog you. You can up the volume but without added strength (real prograssive overload) you're just doing cardio for your forearms which might increase your capacity to dig into rice and help Japanese peasants. But, you wouldn't gain size or strength.

fair enough, i’ve gotten results from it in addition to weight training but you’re welcome to believe what you want.

 

[sportsmogger]

Useless if u dont have big wrists

 

[ConfusedBolivian]

Useless if u dont have big wrists

kinda true

 

[isis_Bleach]

how are bolivian andh ave that name

 

[ConfusedBolivian]

how are bolivian andh ave that name

i have an insanely complex and historically rich background