I've been training grip and forearm since the quarantine started

[FaceandHFD]

Brb wrist is 1cm thicker(19cm)
Brb bigger palm
Brb aesthetic forearm
Brb strong handshake

 

[Deleted member 5393]

post Before/after

 

[diggbicc]

post routine brah

 

[Soulrack]

its all so tiresome

 

[Ocelot]

Neutral grip pull-ups legit made me go from Auschwitz candidate to semi-jacked forearms. Veins popping like mad.

 

[FaceandHFD]

Neutral grip pull-ups legit made me go from Auschwitz candidate to semi-jacked forearms. Veins popping like mad.

lol pullups don't build forearm muscles a lot

 

[Deleted member 5927]

lol pullups don't build forearm muscles a lot

Pullups made my grip strength wayyyyy better. I can do maybe 9 pull ups, but I can hold onto the bar for probably a whole minute. I used to have to stop doing pull ups just because I couldn't hold on any longer. Now I can hold on for as long as I like, just not do as many pull ups as I would like.

 

[Ocelot]

lol pullups don't build forearm muscles a lot

Low IQ. The brachioradialis (occupying a large part of the forearm) is very important during the pull-up. Main driver of elbow flexion when the arm is pronated.

 

[Deleted member 4466]

lol pullups don't build forearm muscles a lot

try doing 30 consecutive pullups at 215 bodyweight and tell me that again

 

[hoodmaxxnigga]

I've been doing wrestling/bjj since I was a kid. I gripmog this whole forum to death

 

[wolfgaiden]

getting your fap arm stronger (high IQ)

 

[basedfedoracel]

post routine

 

[Rabbi]

Gotta crush the windpipes of foids right babe?

 

[ImASlayer]

i went climbing today and fuck my hands and forearms are so burnt that shit is such a good workout for grip strength

 

[Linoob]

Brb wrist is 1cm thicker(19cm)
Brb bigger palm
Brb aesthetic forearm
Brb strong handshake
View attachment 330118

Pics?

 

[EverythingMattersCel]

I have been training grip as a 10min afterburner of each session for almost 5 months now.

4 types of grip strength you should target:
Crushing Strength - Use grippers. Not much carryover to your main lifts though but should give you a firm handshake at least

Pinching Strength - Strengthen thumb and fingers. Useful if the bar is slipping from your hand and you need to hold for the final reps during a set. The pinch plate exercise should work for this. Hold at the top of a rep for 20 seconds bring back down. Do for 3 sets.

Supporting Strength - One armbar hangs or weighted hangs or farmer walks

DL grip - Supporting and pinch strength should help indirectly. The best method for DL is specificity. Use double overhand without straps for all your warmup sets. Use fat gripz or a grip implement to increase the diameter of the bar with a much lighter weight after your main set.

For general forearm hypertrophy...
Wrist and reverse curls for isolation (15 reps x 3 sets) - Can't go wrong here

Indirect forearm exercises that help...
Pull-ups
Hammer Curls

 

[foreverugly1]

I have been training grip as a 10min afterburner of each session for almost 5 months now.

4 types of grip strength you should target:
Crushing Strength - Use grippers. Not much carryover to your main lifts though but should give you a firm handshake at least

Pinching Strength - Strengthen thumb and fingers. Useful if the bar is slipping from your hand and you need to hold for the final reps during a set. The pinch plate exercise should work for this. Hold at the top of a rep for 20 seconds bring back down. Do for 3 sets.

Supporting Strength - One armbar hangs or weighted hangs or farmer walks

DL grip - Supporting and pinch strength should help indirectly. The best method for DL is specificity. Use double overhand without straps for all your warmup sets. Use fat gripz or a grip implement to increase the diameter of the bar with a much lighter weight after your main set.

For general forearm hypertrophy...
Wrist and reverse curls for isolation (15 reps x 3 sets) - Can't go wrong here

Indirect forearm exercises that help...
Pull-ups
Hammer Curls

I do failure holds on my DLs on every final rep. I think it helps if you pull double overhand (at least does for me).
My forearms look good with an after gym pump but are absolutely incel tier when I don't have that pump.

 

[EverythingMattersCel]

I do failure holds on my DLs on every final rep. I think it helps if you pull double overhand (at least does for me).
My forearms look good with an after gym pump but are absolutely incel tier when I don't have that pump.

Yh holding that last rep on the main pulling set helps strengthen your DL grip. I agree with you that double overhand > mixed grip but grip becomes the bottleneck if you exclusively pull with double overhand. I can't pull more than 75% of my 1 rep DL max with double overhand despite the intensive grip training.

For some reason, I get some imbalances when using mixed grip though so I am making an effort to make a permanent switch to hook grip for heavier sets. It just hurts the thumb like a bitch though...

 

[Chintuck22]

Rep farmer, stop commenting cause it's cope and you can't increase wrist size.
And he'll never post pics anyways

 

[Deleted member 4209]

i do rows with an axel bar which has helped

still have pansy wrists tho, only forearms are bigger.

 

[Deleted member 3328]

Routine?