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  1. #1
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    Default need help building forearm muscle

    well i started wristcurling 30lbs an now i am able to do it with 90lbs and still my forearm haven't got bigger.any suggestions?

  2. #2
    The Beardless One
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    How's your diet, lifting form, resting periods, and etc?

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    BukAndrew has brought up some good points.
    The diet will largely determine whether you gain muscle or not.

    Do you work your forearms with another muscle?
    Consistency is the key

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    Coming Up The Ranks johnpaul94's Avatar
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    Try working your forearms at the very beginning of your workout. That way they're "fresh" and not tired from other exercises. They will probably grow more after you do that. If you have access to a thicker bar that would help as well. Thicker bars work your forearms more than thinner ones. You can also add reverse bicep curls in there too if you want.
    "All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible."
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    Coming Up The Ranks johnpaul94's Avatar
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    if you do have a thicker bar you should try and do it on all of your other barbell lifts. Your forearms will grow.
    "All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible."
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    well i eat chicken morning, evening and night and i drink skim milk blended with peanut butter.my workout is 30 reps with 90lbs,i do 3 sets.i do this for four days and then rest for two.

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    Coming Up The Ranks johnpaul94's Avatar
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    well part of the problem is that you are doing way to many reps. 20 reps and up will not build much, if not any, muscle mass. Try increasing the weight even more, and going for about 12-15 reps.

    get a thicker bar, and add another exercise into your forearm routine. Like reverse wrist curls.

    You can alternate each workout from wrist curls to reverse wrist curls. Each exercise works different muscles in the forearm.

    [EDIT] So you workout your forearms everyday for 4 days and then you rest two?

    Try something like:
    Day 1: Wrist Curls
    Day 2: Rest
    Day 3: Reverse Wrist Curls
    Day 4: Rest
    Day 5: Wrist Curls
    Day 6: Rest
    Day 7: Reverse Wrist Curls
    Day 8: Rest

    And just repeat the process. That way you're giving your forearms some time to rest.
    Last edited by johnpaul94; 12-23-2009 at 05:04 PM.
    "All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible."
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  8. #8
    Moderator Scrutiny's Avatar
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    Quote Originally Posted by johnpaul94 View Post
    well part of the problem is that you are doing way to many reps. 20 reps and up will not build much, if not any, muscle mass. Try increasing the weight even more, and going for about 12-15 reps.

    get a thicker bar, and add another exercise into your forearm routine. Like reverse wrist curls.

    You can alternate each workout from wrist curls to reverse wrist curls. Each exercise works different muscles in the forearm.

    [EDIT] So you workout your forearms everyday for 4 days and then you rest two?

    Try something like:
    Day 1: Wrist Curls
    Day 2: Rest
    Day 3: Reverse Wrist Curls
    Day 4: Rest
    Day 5: Wrist Curls
    Day 6: Rest
    Day 7: Reverse Wrist Curls
    Day 8: Rest

    And just repeat the process. That way you're giving your forearms some time to rest.
    That's working the forearms too much primarily.
    4 days per week hitting them is too much.

    Remember the forearms come into play in every rowing and curling exercise aswell.
    The forearms come into use in many other exercises aswell.
    The forearms are a small muscle and do not require much direct work to them.
    Less is much more.

    Also, why work them at the beginning of a workout?
    Consistency is the key

  9. #9
    Regular Poster Chadman's Avatar
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    What about a reverse barbell curl? I do three sets of these and three sets of wrist curls once a week. Been part of my routine for awhile, I've seen progress.

    http://www.muscleandstrength.com/exe...bell-curl.html
    37 Years Old, 5'9", 188 lbs, Routine: Boxing/Machines/CARDIO, Current Cycle: Cutting

 

 

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